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How to apply balm to cramped muscles

Dieser Artikel wurde von Andrea Rudominer, MD, MPH mitverfasst . Dr. Andrea Rudominer ist eine staatlich geprüfte Kinderärztin und Ärztin für integrative Medizin mit Sitz in der San Francisco Bay Area. Dr. Rudominer hat über 15 Jahre Erfahrung in der medizinischen Versorgung und ist spezialisiert auf Gesundheitsvorsorge, Adipositas, Jugendpflege, ADHS und kulturell kompetente Pflege. Dr. Rudominer erhielt ihren Doktortitel von der University of California, Davis, und absolvierte eine Facharztausbildung am Lucile Packard Children’s Hospital der Stanford University. Dr. Rudominer hat auch einen MPH in Mütterlicher Kindergesundheit von der University of California, Berkeley. Sie ist Mitglied des American Board of Pediatrics, Fellow der American Academy of Pediatrics, Mitglied und Delegierte der California Medical Association und Mitglied der Santa Clara County Medical Association. In diesem Artikel

werden 14 Referenzen zitiert, die am Ende der Seite zu finden sind.

Dieser Artikel wurde 9.224 mal angesehen.

Muskelkater sind eine häufige Nebenwirkung von Arbeit oder Freizeit. Sport und andere kräftige Aktivitäten verursachen mikroskopisch kleine Risse im Muskelgewebe, die zu Muskelkater führen, wenn das Muskelgewebe heilt und stärker wird. Sie können Muskelkater lindern, indem Sie den für Sie richtigen Muskelbalsam auswählen, ihn richtig anwenden und bei Bedarf Alternativen finden.

How to apply balm to cramped muscles

  • Einige Balsame mischen Menthol mit Kampfer. Kampfer erzeugt auch ein kühlendes Gefühl, betäubt aber im Gegensatz zu Menthol auch die Haut.
  • Balsame auf Mentholbasis können manchmal einen starken Geruch abgeben. Vermeiden Sie die Verwendung eines direkt vor dem Schlafengehen.

How to apply balm to cramped muscles

  • Andere Balsame verwenden Methylsalicylat, das aus Wintergrünöl gewonnen wird. Diese Chemikalie erzeugt eine ähnliche Wirkung wie Capsaicin. [2] X Vertrauenswürdige Quelle Verbraucherberichte Gemeinnützige Organisation, die sich der Verbraucherwerbung und Produkttests widmet Zur Quelle gehen Wenn Sie einen dieser Balsame verwenden, achten Sie darauf, die Anwendungshinweise genau zu befolgen. Methylsalicylat kann in großen Mengen giftig sein. [3] X Recherchequelle

How to apply balm to cramped muscles

    Die Verwendung eines topischen Arnikabalsams ist besonders hilfreich, um Muskelkater aufgrund von Verstauchungen oder Zerrungen zu lindern. [5] X Expertenquelle

How to apply balm to cramped muscles

    Sie können sogar Ihre eigene Mischung herstellen, indem Sie 8 Tropfen ätherisches Majoranöl, 7 Tropfen süßes Majoranöl und 5 Tropfen Pfefferminzöl in ein Trägeröl mischen. Massiere das in deine verkrampften Muskeln. [7] X Expertenquelle

How to apply balm to cramped muscles

How to apply balm to cramped muscles

How to apply balm to cramped muscles

  • Vermeiden Sie jegliche Art von Balsam auf Bereichen mit verletzter oder gereizter Haut. Die Wirkstoffe des Balsams können die Reizung verstärken oder sogar verbrennen. [10] X Vertrauenswürdige Quelle US Food and Drug Administration US-Regierungsbehörde, die für die Förderung der öffentlichen Gesundheit zuständig ist Zur Quelle gehen
  • Nicht mehr als 3-4 Mal pro Tag wiederholen. Denken Sie daran, jedes Mal kleine Mengen zu verwenden. Dadurch wird die Wahrscheinlichkeit einer Reizung oder Toxizität verringert. [11] X Recherchequelle

How to apply balm to cramped muscles

How to apply balm to cramped muscles

Andrea Rudominer, MD, MPH
Board Certified Pädiater & Integrative Medicine Doctor Experteninterview. 13.04.2020. Dies ist insbesondere dann der Fall, wenn Sie in einer heißen und feuchten Umgebung trainieren. [14] X Vertrauenswürdige Quelle PubMed-Zentrale Zeitschriftenarchiv der US National Institutes of Health Zur Quelle gehen

この記事は Andrea Rudominer, MD, MPH の 共著 です。 Andrea Rudominer 博士は、サンフランシスコ湾岸地域に拠点を置く小児科医および統合医学博士の認定を受けています。 Rudominer 博士は 15 年以上の医療経験があり、予防医療、肥満、青年期のケア、ADHD、および文化的に適切なケアを専門としています。 Rudominer 博士は、カリフォルニア大学デービス校で医学博士を取得し、スタンフォード大学のルシール パッカード小児病院で研修を修了しました。 Rudominer 博士は、カリフォルニア大学バークレー校で母子保健の MPH も取得しています。 彼女は、アメリカ小児科委員会のメンバー、アメリカ小児科学会のフェロー、カリフォルニア医師会のメンバーおよび代表者、およびサンタクララ郡医師会のメンバーです。 この記事に

この記事は 9,224 回閲覧されています。

筋肉痛は、仕事や遊びの一般的な副作用です。 運動やその他の激しい活動により、筋肉組織に微細な裂け目が生じ、筋肉組織が治癒して強くなるにつれて痛みが生じます。 筋肉痛を和らげるには、自分に適したマッスルバームを選択し、正しく塗布し、必要に応じて代替品を見つけてください。

How to apply balm to cramped muscles

  • 一部の香油は、メントールと camp camp camp脳を混ぜています。 カンフルも清涼感をもたらしますが、メントールとは異なり、皮膚も麻痺します。
  • メントールベースのバームは、強いにおいを出すことがあります。 就寝直前の使用は避けてください。

How to apply balm to cramped muscles

  • 他のバームは、ウィンターグリーンの油に由来するサリチル酸メチルを使用しています。 この化学物質は、カプサイシンと同様の効果をもたらします。 [2] バツ 信頼できる情報源 消費者レポート 消費者擁護と製品テストを専門とする非営利団体 ソースに移動 これらのバームのいずれかを使用する場合は、アプリケーションの指示に注意深く従ってください。 サリチル酸メチルは大量に有毒になる可能性があります。 [3] バツ 研究元

How to apply balm to cramped muscles

    局所的なアルニカバームの使用は、捻挫や疲労による筋肉痛を和らげるのに特に役立ちます。 [5] バツ エキスパートソース

How to apply balm to cramped muscles

    マジョラム エッセンシャル オイル 8 滴、スイート マジョラム オイル 7 滴、ペパーミント オイル 5 滴をキャリア オイルに混ぜて、独自のブレンドを作ることもできます。 それをこわばった筋肉にマッサージします。 [7] バツ エキスパートソース

How to apply balm to cramped muscles

How to apply balm to cramped muscles

How to apply balm to cramped muscles

  • 壊れた皮膚や炎症を起こした皮膚には、いかなる種類のバームも使用しないでください。 バームに含まれる有効成分により、炎症が悪化したり、やけどをしたりする可能性があります。 [10] バツ 信頼できる情報源 米国食品医薬品局 公衆衛生の促進を担当する米国政府機関 ソースに移動
  • 1 日に 3 ~ 4 回を超えないようにします。 毎回少量を使用することを忘れないでください。 そうすることで、刺激や毒性の可能性を減らすことができます。 [11] バツ 研究元

How to apply balm to cramped muscles

How to apply balm to cramped muscles

Andrea Rudominer、MD、MPH
理事会認定小児科医および統合医学博士 エキスパートインタビュー。 2020 年 4 月 13 日。 これは、高温多湿の環境で運動している場合に特に当てはまります。 [14] バツ 信頼できる情報源 パブメッド・セントラル 米国国立衛生研究所のジャーナルアーカイブ ソースに移動

Cramps are painful spasms in a muscle and are often caused by overuse, dehydration, or nutritional deficiencies. The techniques listed below detail some methods for treating cramped muscles. Any of the techniques below can be done alone or in conjunction with others listed.

STEPS

Drink fluids, preferably a sports drink. An electrolyte imbalance can be the cause of muscle spasms, so rehydrating with an electrolyte sports drink can help restore balance.
Stretch the affected muscle with a mild, static stretch. This can be performed alone or after any of the other techniques listed.
Use ice to numb the pain in a cramp, reducing inflammation and allowing the muscle to relax. Ideally, combine this with another technique such as stretching or approximation. It can also be used after the cramp has been relieved to reduce soreness in the muscle.

Apply compressionBring the affected muscle into a relaxed position (i.e., not stretched or lengthened) and apply direct compression to the cramp.
Approximation.
Grasp the muscle on either side (above and below, not to the sides) of the cramp.
Push your hands together, shortening and compressing the muscle. Hold this until the muscle relaxes.
Reciprocal inhibition.
Isometrically contract (contract without moving the limb) the antagonist (opposing muscle) to the muscle that is cramping. This forces the cramping muscle to relax, relieving the cramp.
Example: The quads are cramping. Restrict the movement of the leg and then contract the hamstrings by trying to bend the knee. This is the most powerful method of treating a cramped muscle.
Balms and liniments.

Tiger BalmMany analgesic (pain-relieving) balms exist and they do pretty much the same thing. Similar to ice, these relieve pain in the muscle, allowing it to relax and the cramp to dissipate. Some examples include Tiger Balm, IcyHot, BioFreeze,Iodex from India, Zheng Gu Shui, and Dit Da Jow. Massage the balm into the muscle and rest.
Like ice, analgesic balms can be used after the cramp is relieved to reduce soreness and promote healing.
Different balms will have a different “heat” to them and so may not work or may even cause harm if the area is covered. Always follow the directions on the container with regard to covering the area to which the balm is applied.
It always works when you take a warm bath.

TIPS

Hydrate! Drink plenty of water before, during, and after exercise.
Eat properly. Keeping your body supplied with the nutrients it needs to perform will prevent your muscles from spasming and cramping.
Warm up before exercise. Working a cold muscle can cause cramping and injury.
When going for a long strenuous exercise (ultra-marathon, endurance race, etc.), in addition to planning proper hydration and eating, you should bring along re-hydrant powder (Gastrolite or equivalent) and use it as soon as you feel a cramp coming. It should give relief on the spot, get you back on track until you can get a real fix. Another solution is to spike your water bottles with a 50/50 mixture of water and Gatorade and add a Goody’s Back and Body Ache powder.
Potassium, aspirin, and acetaminophen consumed slowly during your event will ward off cramps and soothe your over-worked muscles.
Taking a “PMS” pill like Midol or Pamprin also helps. They have medication in those pills specifically for cramping. Yes, this is safe for guys to take too.
Get plenty of rest before and after exercise. Your muscles need it to heal.
If you get severe leg cramps at night, it may be easier to keep a glass of water and an analgesic balm next to your bed so that you don’t have to stand up to get them. Tonic water and quinine have also been reported to work well.
Supplement your diet with potassium and magnesium. Bananas are a great natural source of potassium. Consult your doctor before beginning a supplement regimen.
It may be helpful to step on a cold floor in your bare feet in order to relieve leg cramps.
After a cramp has subsided for a significant period of time (say 1 hour afterwards) you should try to induce blood flow into the muscle in order to rehydrate the muscle and remove waste material. A good way of doing this is to apply a heat pack. This will remove much of the pain normally experienced the day after a cramp.
If you get a cramp in the calf muscle, keep the leg straight, hold your foot by the toes and pull gently and slowly towards you.

WARNINGS

Balms and liniments can provoke an allergic reaction in some people. Always check ingredients. Without exception, these sting horribly when put in contact with the eye and can cause damage to the eye. Always wash your hands thoroughly after applying balm or liniment.
Some cholesterol medications (like Lipitor or Simvastatin) have a serious side effect called rhabdomyolysis. This means that the medication is actually breaking down the muscle and can cause serious damage if it isn’t caught. If you are experiencing muscle cramps for no apparent reason and you are taking a “statin” medication for your cholesterol, talk to your doctor immediately.[citation needed]
Cramps are often associated with injuries and can hide a larger problem. Take care not to mistake a simple cramp in the muscle for a more serious injury.
If you are injured, ice it and seek professional aid.
Never stretch an acute injury.
Never attempt to treat a cramp in someone who is dehydrated.
“PMS” pills can contain a diuretic, so read the label carefully

Wideo: Jak nakładać balsam na spięte mięśnie: 14 kroków (ze zdjęciami)

Zawartość:

Bóle mięśni są częstym efektem ubocznym pracy lub zabawy. Ćwiczenia i inne energiczne czynności powodują mikroskopijne rozdarcia w tkance mięśniowej, co prowadzi do bólu, gdy tkanka mięśniowa goi się i wzmacnia. Możesz złagodzić bóle mięśni, wybierając odpowiedni balsam do mięśni, stosując go prawidłowo i znajdując alternatywy, gdy jest to konieczne.

Kroki

Część 1 z 3: Wybór balsamu

  • Niektóre balsamy mieszają mentol z kamforą. Kamfora również wywołuje uczucie chłodu, ale w przeciwieństwie do mentolu również działa znieczulająco na skórę.
  • Balsamy na bazie mentolu mogą czasami wydzielać silny zapach. Unikaj używania jednego tuż przed snem.
  • Inne balsamy wykorzystują salicylan metylu, który jest otrzymywany z olejku wintergrinowego. Ta substancja chemiczna ma podobny efekt jak kapsaicyna. Jeśli używasz jednego z tych balsamów, uważaj, aby dokładnie przestrzegać instrukcji aplikacji. Salicylan metylu może być toksyczny w dużych ilościach.
  • Stosowanie miejscowego balsamu z arniki jest szczególnie pomocne w łagodzeniu bólu mięśni z powodu skręcenia lub nadwyrężenia.
  • Chociaż arnika może być toksyczna, jeśli zostanie przyjęta doustnie, na ogół jest bezpieczna, gdy jest stosowana w balsamach. Chociaż nie powoduje krótkotrwałego dyskomfortu, używanie go zbyt długo może powodować powstawanie pęcherzy.
  • Niektóre balsamy na bazie arniki zawierają również żywokost, który pomaga stymulować naprawę tkanek. Te balsamy są szczególnie przydatne w leczeniu siniaków.
  • Możesz nawet stworzyć własną mieszankę, mieszając 8 kropli olejku majerankowego, 7 kropli olejku ze słodkiego majeranku i 5 kropli olejku miętowego do olejku nośnikowego. Wmasuj to w skurczone mięśnie.

Część 2 z 3: Stosowanie balsamu do mięśni

  • Unikaj stosowania wszelkiego rodzaju balsamów na obszarach uszkodzonej lub podrażnionej skóry. Aktywne składniki balsamu mogą pogorszyć podrażnienie, a nawet poparzyć.
  • Powtarzaj nie więcej niż 3-4 razy dziennie. Pamiętaj, aby za każdym razem używać niewielkich ilości. Takie postępowanie zmniejszy ryzyko podrażnienia lub toksyczności.

Część 3 z 3: Stosowanie alternatyw dla balsamu

  • Picie soku wiśniowego może pomóc zmniejszyć ból mięśni związany z wysiłkiem fizycznym.
  • Unikaj używania poduszki rozgrzewającej bezpośrednio po nałożeniu balsamu na mięśnie. To połączenie może prowadzić do długotrwałego podrażnienia skóry, a nawet oparzeń, w zależności od balsamu.
  • Jeśli używasz aspiryny, nie bierz więcej niż zalecana dawka, zwłaszcza jeśli używasz balsamu na bazie salicylanu metylu.
  • Bolesność, która utrzymuje się dłużej niż kilka dni, lub osłabienie, które rozwija się wraz z uporczywą bolesnością, może być wskaźnikiem uszkodzenia nerwów lub choroby autoimmunologicznej. Mrowienie jest również oznaką uszkodzenia nerwów. Te warunki będą również wymagały pomocy lekarskiej.

Pytania i odpowiedzi społeczności

Jakich kremów mogę używać na skurcze nóg po skręceniu mięśnia?

Andrea Rudominer, MD, MPH
Dyplomowany pediatra i lekarz medycyny integracyjnej Dr Andrea Rudominer jest dyplomowanym pediatrą i lekarzem medycyny integracyjnej z siedzibą w San Francisco Bay Area. Dr Rudominer ma ponad 15-letnie doświadczenie w opiece medycznej i specjalizuje się w profilaktyce zdrowotnej, otyłości, opiece nad młodzieżą, ADHD i opiece kompetentnej kulturowo. Dr Rudominer uzyskała tytuł doktora medycyny na Uniwersytecie Kalifornijskim w Davis i odbyła staż w Lucile Packard Children’s Hospital na Uniwersytecie Stanforda. Dr Rudominer ma również tytuł MPH w dziedzinie zdrowia matek na Uniwersytecie Kalifornijskim w Berkeley. Jest członkiem American Board of Pediatrics, członkiem American Academy of Pediatrics, członkiem i delegatem California Medical Association oraz członkiem Santa Clara County Medical Association.

Dyplomowany pediatra i lekarz medycyny integracyjnej Stosowanie miejscowo kremu z arniki może być bardzo pomocne w przypadku bólu lub skurczu mięśni z powodu skręcenia lub nadwyrężenia.

Video: Balsem aanbrengen op verkrampte spieren: 14 stappen (met afbeeldingen)

Inhoud:

Pijnlijke spieren zijn een veel voorkomende bijwerking van werk of ontspanning. Trainen en andere krachtige activiteiten veroorzaken microscopisch kleine scheurtjes in spierweefsel, wat leidt tot pijn als het spierweefsel geneest en sterker wordt. U kunt spierpijn verlichten door de juiste spierbalsem voor u te kiezen, deze op de juiste manier aan te brengen en indien nodig alternatieven te vinden.

Stappen

Deel 1 van 3: Uw balsem kiezen

  • Sommige balsems mengen menthol met kamfer. Kamfer zorgt ook voor een verkoelend gevoel, maar verdooft in tegenstelling tot menthol ook de huid.
  • Balsems op basis van menthol kunnen soms een sterke geur afgeven. Gebruik er geen vlak voor het slapengaan.
  • Andere balsems gebruiken methylsalicylaat, dat is afgeleid van olie van wintergroen. Deze chemische stof produceert een vergelijkbaar effect als capsaïcine. Als u een van deze balsems gebruikt, moet u de toepassingsinstructies nauwkeurig volgen. Methylsalicylaat kan in grote hoeveelheden giftig zijn.
  • Het gebruik van een actuele arnica-balsem is vooral nuttig voor het verzachten van pijnlijke spieren als gevolg van verstuikingen of verrekkingen.
  • Hoewel arnica giftig kan zijn als het oraal wordt ingenomen, is het over het algemeen veilig bij gebruik in balsems. Hoewel het geen ongemak op korte termijn veroorzaakt, kan het te lang gebruiken blaarvorming veroorzaken.
  • Sommige balsems op basis van arnica gebruiken ook smeerwortel, wat helpt bij het stimuleren van weefselherstel. Deze balsems zijn vooral handig om blauwe plekken te helpen genezen.
  • Je kunt zelfs je eigen blend maken door 8 druppels essentiële olie van marjolein, 7 druppels zoete marjoleinolie en 5 druppels pepermuntolie in een dragerolie te mengen. Masseer dat in je verkrampte spieren.

Deel 2 van 3: Spierbalsem aanbrengen

  • Gebruik geen balsem op plekken met een beschadigde of geïrriteerde huid. De actieve ingrediënten in de balsem kunnen de irritatie verergeren of je zelfs verbranden.
  • Herhaal niet meer dan 3-4 keer per dag. Denk eraan om elke keer kleine hoeveelheden te gebruiken. Hierdoor verkleint u de kans op irritatie of toxiciteit.

Deel 3 van 3: Alternatieven gebruiken voor balsem

  • Het drinken van kersensap kan helpen bij het verminderen van trainingsgerelateerde spierpijn.
  • Vermijd het gebruik van een verwarmingskussen onmiddellijk na het aanbrengen van spierbalsem. Die combinatie kan, afhankelijk van de balsem, leiden tot langdurige huidirritatie of zelfs brandwonden.
  • Als u aspirine gebruikt, neem dan niet meer dan de aanbevolen dosis, vooral niet als u een balsem op basis van methylsalicylaat gebruikt.
  • Pijn die langer dan enkele dagen aanhoudt, of zwakte die zich ontwikkelt naast aanhoudende pijn, kan een indicator zijn van zenuwbeschadiging of een auto-immuunziekte. Een tintelend gevoel is ook een teken van zenuwbeschadiging. Deze aandoeningen vereisen ook medische aandacht.

Vragen en antwoorden van de gemeenschap

Welke crèmes kan ik gebruiken voor krampen in de benen nadat ik een spier heb verstuikt?

Andrea Rudominer, MD, MPH
Door de raad van bestuur gecertificeerde kinderarts en integratieve geneeskunde Dr. Andrea Rudominer is een door de raad gecertificeerde kinderarts en arts voor integratieve geneeskunde gevestigd in de San Francisco Bay Area. Dr. Rudominer heeft meer dan 15 jaar ervaring in medische zorg en is gespecialiseerd in preventieve gezondheidszorg, obesitas, adolescente zorg, ADHD en cultureel competente zorg. Dr. Rudominer behaalde haar MD aan de University of California, Davis, en voltooide een residentie in het Lucile Packard Children’s Hospital aan de Stanford University. Dr. Rudominer heeft ook een MPH in Maternal Child Health van de University of California, Berkeley. Ze is een lid van de American Board of Pediatrics, een Fellow van de American Academy of Pediatrics, een lid en afgevaardigde van de California Medical Association en een lid van de Santa Clara County Medical Association.

Board Certified Pediatrician & Integrative Medicine Doctor Topisch aanbrengen van arnica crème kan zeer nuttig zijn voor pijnlijke of verkrampte spieren als gevolg van verstuikingen of verrekkingen.

This article was co-authored by Eric Christensen, DPT. Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function.

There are 10 references cited in this article, which can be found at the bottom of the page.

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A muscle cramp is a sudden, involuntary contraction of one or more muscles. A swift contraction is a muscle spasm; a cramp occurs if the muscle continues to contract. Muscle cramps cause the muscle to harden in a way that you can often both see and feel. The treatment for a cramped muscle depends both on its location and the duration of the cramp.

วิดีโอ: วิธีการใช้บาล์มกับกล้ามเนื้อที่เป็นตะคริว: 14 ขั้นตอน (พร้อมรูปภาพ)

เนื้อหา:

อาการเจ็บกล้ามเนื้อเป็นผลข้างเคียงของการทำงานหรือการเล่น การออกกำลังกายและกิจกรรมที่ต้องออกแรงอื่น ๆ ทำให้เนื้อเยื่อกล้ามเนื้อฉีกขาดทำให้เกิดอาการปวดเมื่อเนื้อเยื่อของกล้ามเนื้อสมานตัวและแข็งแรงขึ้น คุณสามารถบรรเทาอาการปวดกล้ามเนื้อได้โดยเลือกบาล์มที่เหมาะกับคุณใช้อย่างถูกต้องและหาทางเลือกอื่นเมื่อจำเป็น

ขั้นตอน

ส่วนที่ 1 จาก 3: การเลือกบาล์มของคุณ

  • บาล์มบางชนิดผสมเมนทอลกับการบูร การบูรยังก่อให้เกิดความรู้สึกเย็น แต่ไม่เหมือนกับเมนทอลที่จะทำให้ผิวชาเช่นกัน
  • บาล์มที่มีส่วนผสมของเมนทอลบางครั้งอาจให้กลิ่นแรงได้ หลีกเลี่ยงการใช้ก่อนนอน
  • บาล์มอื่น ๆ ใช้เมทิลซาลิไซเลตซึ่งได้มาจากน้ำมันวินเทอร์กรีน สารเคมีนี้ให้ผลคล้ายกับแคปไซซิน หากคุณใช้บาล์มเหล่านี้โปรดปฏิบัติตามคำแนะนำการใช้งานอย่างใกล้ชิด เมทิลซาลิไซเลตอาจเป็นพิษได้ในปริมาณมาก
  • การใช้บาล์มอาร์นิกาเฉพาะที่เป็นประโยชน์อย่างยิ่งสำหรับการบรรเทาอาการเจ็บกล้ามเนื้อเนื่องจากเคล็ดขัดยอกหรือเมื่อยล้า
  • แม้ว่า arnica จะเป็นพิษหากรับประทาน แต่โดยทั่วไปแล้วจะปลอดภัยเมื่อใช้ในบาล์ม แม้ว่าจะไม่ทำให้รู้สึกไม่สบายในระยะสั้น แต่การใช้นานเกินไปอาจทำให้เกิดแผลพุพองได้
  • บาล์มที่ใช้ arnica บางตัวยังใช้ comfrey ซึ่งช่วยกระตุ้นการซ่อมแซมเนื้อเยื่อ บาล์มเหล่านี้มีประโยชน์อย่างยิ่งในการช่วยรักษารอยฟกช้ำ
  • คุณสามารถทำส่วนผสมของคุณเองได้โดยผสมน้ำมันหอมระเหยมาจอแรม 8 หยดน้ำมันมาจอแรม 7 หยดและน้ำมันสะระแหน่ 5 หยดลงในน้ำมันตัวพา นวดกล้ามเนื้อที่เป็นตะคริว.

ส่วนที่ 2 จาก 3: การใช้ Muscle Balm

  • หลีกเลี่ยงการใช้บาล์มทุกชนิดในบริเวณที่มีผิวเสียหรือระคายเคือง สารออกฤทธิ์ในบาล์มสามารถทำให้อาการระคายเคืองแย่ลงหรือทำให้คุณไหม้ได้
  • ทำซ้ำไม่เกิน 3-4 ครั้งต่อวัน อย่าลืมใช้ปริมาณเล็กน้อยในแต่ละครั้ง การทำเช่นนี้จะลดโอกาสการระคายเคืองหรือความเป็นพิษ

ส่วนที่ 3 ของ 3: การใช้ทางเลือกอื่นในการบาล์ม

  • การดื่มน้ำเชอร์รี่สามารถช่วยลดอาการปวดกล้ามเนื้อจากการออกกำลังกายได้
  • หลีกเลี่ยงการใช้แผ่นความร้อนทันทีหลังจากทาบาล์มกล้ามเนื้อ การรวมกันดังกล่าวอาจทำให้เกิดการระคายเคืองผิวหนังเป็นเวลานานหรือแม้กระทั่งการไหม้ขึ้นอยู่กับบาล์ม
  • หากใช้ยาแอสไพรินอย่าใช้ยาเกินขนาดที่แนะนำโดยเฉพาะอย่างยิ่งหากใช้บาล์มเมธิลซาลิไซเลต
  • ความเจ็บปวดที่คงอยู่เป็นเวลานานกว่าหลายวันหรือความอ่อนแอที่เกิดขึ้นนอกเหนือจากความเจ็บปวดอย่างต่อเนื่องอาจเป็นตัวบ่งชี้ความเสียหายของเส้นประสาทหรือความผิดปกติของภูมิต้านทานเนื้อเยื่อ ความรู้สึกเสียวซ่าเป็นสัญญาณของความเสียหายของเส้นประสาท เงื่อนไขเหล่านี้จะต้องได้รับการดูแลจากแพทย์

คำถามและคำตอบของชุมชน

ฉันสามารถใช้ครีมอะไรสำหรับปวดขาหลังจากที่กล้ามเนื้อเคล็ด?

Andrea Rudominer, MD, MPH
แพทย์ที่ได้รับการรับรองจากคณะกรรมการกุมารแพทย์และแพทย์เชิงบูรณาการดร. แอนเดรียรูโดมิเนอร์เป็นแพทย์ที่ได้รับการรับรองจากคณะกรรมการกุมารแพทย์และแพทย์บูรณาการซึ่งตั้งอยู่ในบริเวณอ่าวซานฟรานซิสโก Rudominer มีประสบการณ์ด้านการรักษาพยาบาลมากกว่า 15 ปีและเชี่ยวชาญด้านการดูแลสุขภาพเชิงป้องกันโรคอ้วนการดูแลวัยรุ่นสมาธิสั้นและการดูแลที่มีความสามารถทางวัฒนธรรม Rudominer ได้รับปริญญาแพทยศาสตรบัณฑิตจากมหาวิทยาลัยแคลิฟอร์เนียเดวิสและสำเร็จการศึกษาที่โรงพยาบาลเด็ก Lucile Packard Children ที่มหาวิทยาลัยสแตนฟอร์ด Rudominer ยังมี MPH ด้านสุขภาพแม่ของเด็กจากมหาวิทยาลัยแคลิฟอร์เนียเบิร์กลีย์ เธอเป็นสมาชิกของ American Board of Pediatrics, เพื่อนของ American Academy of Pediatrics, สมาชิกและผู้แทนของ California Medical Association และเป็นสมาชิกของ Santa Clara County Medical Association

เคล็ดลับ

  • สวมเสื้อผ้าหลวม ๆ ในบริเวณนั้นหรือปล่อยให้โล่งเพราะบาล์มอาจติดเสื้อผ้าและเปื้อนได้

กระทู้ยอดนิยม:

ส่วนอื่น ๆ คุณมีปราสาทใน Minecraft หรือไม่? คุณต้องการสร้างสะพานชักหรือไม่? นี่คือคำแนะนำ ขุดหลุมกว้าง 4 ยาว 4 ถึง 6 ทำให้ลึก 4 บล็อก ประดิษฐ์ลูกสูบเหนียว 6 อัน วางห่างจากขอบกว้าง 2 ช่วงตึก ตรวจสอบให้

ส่วนอื่น ๆ ชายและหญิงสูงอายุอาจเสี่ยงต่อการถูกล่วงละเมิดโดยเฉพาะรวมถึงการล่วงละเมิดทางการเงินโดยเฉพาะอย่างยิ่งหากพวกเขาเป็นโรคอัลไซเมอร์หรือภาวะสมองเสื่อม คนเหล่านี้มักไม่สามารถปกป้องตัวเองได้และต้องพ

Les muscles endoloris sont un effet secondaire courant du travail ou du jeu. L'exercice et d'autres activités vigoureuses provoquent des déchirures microscopiques dans le tissu musculaire, entraînant des douleurs à mesure que le tissu musculaire guérit et se renforce. Vous pouvez soulager les douleurs musculaires en choisissant le baume musculaire qui vous convient, en l'appliquant correctement et en trouvant des alternatives si nécessaire.

Partie 1 sur 3: Choisir votre baume

  • Certains baumes mélangent du menthol avec du camphre. Le camphre produit également une sensation de fraîcheur, mais contrairement au menthol, il engourdit également la peau.
  • Les baumes à base de menthol peuvent parfois dégager une forte odeur. Évitez d'en utiliser un juste avant de vous coucher.
  • D'autres baumes utilisent du salicylate de méthyle, qui est dérivé de l'huile de gaulthérie. Ce produit chimique produit un effet similaire à la capsaïcine. Si vous utilisez l'un de ces baumes, veillez à bien suivre les instructions d'application. Le salicylate de méthyle peut être toxique en grande quantité.
  • L'utilisation d'un baume topique à l'arnica est particulièrement utile pour apaiser les muscles endoloris dus aux entorses ou aux foulures.
  • Bien que l'arnica puisse être toxique si elle est prise par voie orale, elle est généralement sans danger lorsqu'elle est utilisée dans les baumes. Bien qu'il ne cause pas d'inconfort à court terme, son utilisation trop longue peut provoquer des cloques.
  • Certains baumes à base d'arnica utilisent également de la consoude, qui aide à stimuler la réparation des tissus. Ces baumes sont particulièrement utiles pour aider à guérir les ecchymoses.
  • Vous pouvez même faire votre propre mélange en mélangeant 8 gouttes d'huile essentielle de marjolaine, 7 gouttes d'huile de marjolaine douce et 5 gouttes d'huile de menthe poivrée dans une huile de support. Massez-le dans vos muscles contractés.

Partie 2 sur 3: Application du baume musculaire

  • Évitez d'utiliser tout type de baume sur les zones de peau cassée ou irritée. Les ingrédients actifs du baume peuvent aggraver l'irritation ou même vous brûler.
  • Ne répétez pas plus de 3-4 fois par jour. N'oubliez pas d'en utiliser de petites quantités à chaque fois. Cela réduira le risque d'irritation ou de toxicité.

Partie 3 sur 3: Utiliser des alternatives au baume

  • Boire du jus de cerise peut aider à réduire les douleurs musculaires liées à l'exercice.
  • Évitez d'utiliser un coussin chauffant immédiatement après l'application du baume musculaire. Cette combinaison peut entraîner une irritation cutanée prolongée ou même des brûlures, selon le baume.
  • Si vous utilisez de l’aspirine, ne prenez pas plus que la dose recommandée, surtout si vous utilisez un baume à base de salicylate de méthyle.
  • Une douleur qui persiste pendant plus de plusieurs jours, ou une faiblesse qui se développe en plus d'une douleur persistante, peut être un indicateur de lésions nerveuses ou d'une maladie auto-immune. Une sensation de picotement est également un signe de lésions nerveuses. Ces conditions nécessiteront également des soins médicaux.

Questions et réponses de la communauté

Quelles crèmes puis-je utiliser pour les crampes aux jambes après une entorse musculaire?

Andrea Rudominer, MD, MPH
Pédiatre certifié par le conseil et docteur en médecine intégrative Le Dr Andrea Rudominer est un pédiatre certifié et médecin en médecine intégrative basé dans la région de la baie de San Francisco. Le Dr Rudominer possède plus de 15 ans d'expérience en soins médicaux et se spécialise dans les soins de santé préventifs, l'obésité, les soins aux adolescents, le TDAH et les soins culturellement compétents. Le Dr Rudominer a obtenu son doctorat en médecine à l’Université de Californie à Davis et a effectué une résidence à l’hôpital pour enfants Lucile Packard de l’Université de Stanford. Le Dr Rudominer est également titulaire d'un MPH en santé maternelle et infantile de l'Université de Californie à Berkeley. Elle est membre de l'American Board of Pediatrics, membre de l'American Academy of Pediatrics, membre et déléguée de la California Medical Association et membre de la Santa Clara County Medical Association.

Pédiatre certifié par le conseil et docteur en médecine intégrative L'application topique de crème d'arnica peut être très utile pour les muscles endoloris ou crampés dus à des entorses ou des foulures.

But in some cases, you should consult your doctor if your muscle cramps are severe, don’t improve with stretching and persist for a longer duration.

5 Top tips to get rid of muscle cramps

Muscle cramps can interrupt your sleep, so it’s no surprise when pain and discomfort appear; it can feel challenging to take on the day with total energy. So here are some tips to relieve your pain.

STRETCHING
There are numerous benefits of regular stretching. Not only it can enhance your flexibility and improve body posture, but it also reduces body aches. Stretching can heal the tightened muscles while therefore decreasing your risk for muscle strain. It is the best way to get immediate relief.

MASSAGE
After stretching the cramped muscle, you should gently rub and massage it to help it relax. It increases the circulation in the tissues, providing a rush of new fluid to bathe and relax the tensed muscle. Simply by using your hands, gently massage the muscles to loosen them up.

APPLY HEAT
Applying heat soon after the muscle cramps can help soothe the pain. Using a warm towel or heating pad directly to the tense muscle can relieve the pain. Alternatively, taking a warm bath or steaming a hot shower onto cramped muscle can also help.

HYPERVENTILATION
It is when you breathe harder and faster than the regular breathing rate. If you have anxiety, then it may not be a good option for you. However, a 2016 review article on muscle cramp elaborated an observational study with participants who used 20 to 30 breaths per minute to break down exercise-related cramps.

PAIN RELIEF CREAMS
Over-the-counter, pain-relieving creams may help to soothe the pain. Ease your cramped muscle with our unique, high-quality Byolitic CBD pain relief rub , which will relieve your pain and quench your dehydrated skin. Our plant-based rub consists of nature-made ingredients like lavender, MCT oil, CBD oil and peppermint oil for providing a cooling effect to your tensed muscle.

You might have bought our Emu Balm and be thinking that it can only be used for adults but – it can be used for children too! It is a great alternative to giving them various painkillers to treat their aches and pains.

1) Headaches

Containing Lavender and clary sage which soothes headaches and migraines, massage a small amount onto the temples and forehead.

2) Toothache

Many of us may be old enough to remember applying clove oil onto a painful tooth, it didn’t taste too good but the anti-inflammatory, pain relieving properties in Clove oil still work. The Emu Balm cannot be placed inside the mouth or ingested however massaging a small amount on the outside of the jaw is a very good way to relieve tooth pain. (Do NOT eat or put into the mouth!).

3) Coughs

The balm can be massaged into the chest and back, it’s also very effective if you massage some into your child’s feet, especially between the toes and front of the sole, behind the toes. These correspond to reflexology points which cover the throat, sinuses and lungs. This can also aid towards a good night sleep.

4) Stomach Pains

(Do NOT eat or put into the mouth!) With many natural Anti-inflammatories and pain relieving properties, our emu balm can be massaged onto the stomach and abdominal area to relieve pains.

5) Growing Pains

Growing pains are most common in children under 12, and can be very painful and distressing for children. These are pains in muscles or bones and they tend to occur when children experience rapid growth. Children who have growing pains typically have pain in their legs either late in the day or in the middle of the night and so the Emu Balm is brilliant for applying to soothe these areas.

6) Bruising

The Emu Balm contains Arnica which is so successful against bruising because of its relaxing effect on the bodies blood vessels. It can reduce swelling by stimulating the blood vessels in the bruise and providing much-needed pain relief, this makes the effects of the bruise look and feel less dramatic and prompts it to clear up quicker. Apply the balm thinly to a bruise.

7) Sinus problems

The reflexology points for sinuses are situated at the back of all ten toes, opposite the nails and at the very tip of all the fingers, excluding the thumbs. They are very easy to locate and all represent the sinus tissue, when stimulated, can be very effective in relieving sinus related issues, applying the balm to these areas can help to reduce sinus pain.

8) Sports injuries

We all know the importance of encouraging children to exercise as the percentage of children and adolescents who are obese has more than doubled to what they were 30 years ago, However, with exercising comes a variety of aches and pains that can cause a nuisance for children, and the adults who don’t know how to fix it! The emu balm can be applied anywhere on the skin and so it is great for muscle strains and pulls caused by sport.

How to apply balm to cramped muscles

Our Emu Balm is safe for adults and children, and contains 11 all-natural ingredients.

EMU BALM CONTAINS:

Emu Oil: A natural, anti-inflammatory, highly penetrating oil which carries the essential oils deep into the body’s tissues.

Coconut Oil: Moisturising and soothing for the skin.

Arnica: Anti-inflammatory, pain reliever, reduces healing time and bruising

Wintergreen: Anti-inflammatory, Meythl Salicylate, like liquid aspirin it’s pain relieving.

Lemongrass: Anti-inflammatory, pain relieving, relaxes tight muscles.

Clove Bud: Anti-inflammatory, pain relieving, increases your body’s metabolism by Increasing blood circulation.

Rosemary: Helps aching and cramped muscles, improves poor circulation.

Lavender: Anti-inflammatory, relaxes tight muscles, soothes headaches and migraines.

Clary Sage: Anti-bacterial and antiseptic, soothes headaches and migraines, relieves spasms and muscles cramps.

Sweet Marjoram: Relieves muscle pulls, cramps and spasms.

How to apply balm to cramped muscles

Do you have an uncomfortable stiffness in your back? Apply muscle rub. Do you suffer from inflamed muscles and tendons? Apply muscle rub. Have you got an unflattering bruise because you hit yourself in the face trying to pry that lid off the jam jar? Apply muscle rub. This ointment has grown in popularity over the last couple of years but many customers are supposedly still cautious about how to use muscle rub. Do not fret. We have a little go to guide, which will help you apply muscle rub like a pro.

HOW TO APPLY MUSCLE RUB: CHECK THE LABEL

Despite the wonders that muscle rub can achieve, it is vital that you check the label before applying a new muscle rub. Big brands of muscle rub can use ingredients like diclofenac (an anti-inflammatory drug), which some people can be allergic to. I, myself, am allergic to this drug and I came out in itching hives when I applied Volterol to my shoulder. ‘But I do not know if I am allergic to this strange sounding drug’ I hear you ask. Do not worry. We recommend you a pply muscle rubs that contain all natural ingredients . This way, you will be able to understand better what you are putting on to your skin.

HOW TO APPLY MUSCLE RUB: WHEN TO APPLY

Choosing when to apply muscle rub is important. Your skin must be clean but not hot. This means it is best that you wait for you skin to cool down after washing, swimming or undertaking any form of intense exercise. If your skin is hot, although the chances are slim, this can increase the side effects of a muscle rub.

HOW TO APPLY MUSCLE RUB: APPLICATION

Applying muscle rub is relatively straightforward and should not be a source of fear. Simply place a dollop of the product you are using on to your hand. The amount will depend on the size of the affected area. Now for the fun bit. Slowly massage the muscle rub into the affected area and wait for the funny little tingling sensation. After application, make sure you wash your hands. If muscle rub goes in your eyes, the tingling sensation does not tingle. In fact it burns. A lot. If this does happen wash your eyes with clean water immediately.

HOW NOT TO APPLY MUSCLE RUB

Now you’ve heard all the dos of how to apply muscle rub. However, there are a couple of don’ts. Don’t worry though, they’re all for your safety.

  • DO NOT apply muscle rub to the affected area more than four times a day. If symptoms continue, make an appointment with your doctor or physiotherapist
  • DO NOT apply muscle rub to your face, genitals or mouth. Like I said earlier, the tingly feeling is far from tingly and I guess it doesn’t taste very nice either.
  • DO NOT apply muscle to broken skin. Again, the feeling isn’t nice.

As you can probably gather, muscle rubs are strong and powerful little things. They are useful for all sorts of ailments and are generally handy to have on your person whether you are a Dad who cannot play with his children due to back ache, or an amateur athlete who cannot beat his PB due to a dodgy ankle. With your new found knowledge of how to apply muscle rub, your next quest is to decide which muscle rub to use. We recommend Bullet and Bones Muscle Activating Rub . Unlike other, larger brands, Bullet and Bone only contains natural ingredients so you can help muscles recover without worrying what you are putting on your body.

The CBD Balm is a powerful relief aid for minor aches and sore muscles with ZERO traces of THC, the psychoactive compound of Cannabis. Its soothing herbal complex slowly heats the fascia while the IsoCannabinoid CBD penetrates deep into the muscle and helps reduce inflammation. Roll on a thin film over sore muscle areas. The balm is non-staining and quick to absorb which allows you to use it whenever you need relief. Experience fast relief and get back to normal.

  • Details
  • How To Use
  • Video
  • Photos

CBD Balm: 0% THC, 100% Soothing

The CBD Balm is a powerful relief aid for minor aches and sore muscles with ZERO traces of THC, the psychoactive compound of Cannabis. Its soothing herbal complex slowly heats the fascia while the IsoCannabinoid CBD penetrates deep into the muscle and helps reduce inflammation. Spread a thin film over sore muscle areas. The balm is quick to absorb which allows you to use whenever you need relief. Experience fast relief and get back to normal.

  • For temporary relief of minor aches and sore muscles
  • Quick Absorption
  • Oil-Based
  • Non-Staining & No Residue

Are you ready to have a Happy Muscles Day?

Key Features:

  • ZERO traces of THC
  • Quick Absorption for Fast Relief
  • Non-Staining, Won’t Leave Residue on Clothing
  • Rich, Oil-Based Formula For a Deep, Penetrating Massage

Ingredients:

Grapeseed Oil, Cannabis Sativa Seed Oil, Moringa Oil, Clove Bud Oil, Lavender Oil, Lemongrass Oil, Sweet Birch Oil, Flaxseed Oil, Coconut Oil, Polygonum Multiflorum Root Extract, Achyranthes Bidentata Root Extract, 250mg IsoCannabinoid CBD.

Directions:

Apply as needed to sore muscles areas and allow to dry.

Before applying the balm on large target muscle, test a little bit on the back of your hand and wait 24 hours to ensure there are no adverse skin reactions. Stop use and ask a doctor if condition worsens or if symptoms persist for more than seven (7) days.

How to apply balm to cramped muscles

Clinical trials using cannabinoids to treat dermatological conditions are currently in progress with existing research showing CBD to have anti-inflammatory, anti-pruritic and analgesic properties.

How to apply balm to cramped muscles

CBD works by interacting with receptors located in the human skin which form part of the endocannabinoid system – a molecular signalling system intrinsic in our overall health.

If the results of the clinical trials were replicated in humans, CBD balms would prove to be a natural, safe, and effective option for athletes to reduce inflammation and pain without having to rely on pharmaceutical medication which often comes with unwanted side effects.

Top CBD balms in available in the UK

Because of CBD’s proven safety and hypothesised efficacy and efficiency, manufacturers have pressed ahead and infused this cannabinoid into muscle repair and recovery balms.

They are of course restricted from promoting CBD’s benefits which is why these products contain already proven natural essential oils and herbal shown to have anti-inflammatory and painkilling qualities.

How to apply balm to cramped muscles

POKO CBD

500mg CBD 50 ml

Poko CBD is a unique blend of herbs and essential oils infused with 500 mg of lab-tested full-spectrum CBD. Available in three different variants to satisfy different preferences.

How to apply balm to cramped muscles

Huna Labs

Tribal balm offers Calming clove and 100% natural Huna CBD. It makes light work of tight muscles and sore joints and leaves you refreshed and ready for action. For a warm fuzzy feeling check out Huna Warrior Rub

How to apply balm to cramped muscles

365 CBD

CBDfx Overnight balm is formulated using 150 mg of organic CBD, essential oils and all-natural ingredients to aid rest and recovery. This balm is ideally used before you go to sleep when the body does the majority of its healing.

How to apply balm to cramped muscles

Equilibrium CBD

Sports Recovery Balms 60ml

Equilibrium Sports Recovery balm contains natural anti-inflammatories such as tea tree oil, almond oil, and grapeseed oil which can reduce inflammation and swelling following strenuous exercise.

Equilibrium CBD Extreme Sports Recovery contains the highest CBD dosage on this list at 800mg and is packed full of natural anti-inflammatory essential oils. This is the ideal balm to help recovery from DOMS, Delayed Onset of Muscle Soreness.

How to apply balm to cramped muscles

CBD Asylum CBD

Muscle Balm 100ml

500mg | 18.30mg CBD

1000mg | 21.99mg CBD

Asylum CBD was designed to be easily absorbed by the skin to provide quick relief to muscle pain. The wintergreen, peppermint oil and eucalyptus oil help reduce post-exercise inflammation and the pain associated with it.

How to apply balm to cramped muscles

ECS Topical CBD Balm

This restorative muscle balm is scientifically formulated to help relieve fatigue and muscle soreness. Made from natural and organic ingredients including CBD hemp oil, organic hemp seed oils, organic beeswax & organic Shea butter and it is not tested on animals.

How to apply balm to cramped muscles

Ultracalm CBD

This balm is the perfect solution for joint and muscle aches providing targeted pain relief. Ultracalm CBD Muscle Balm is ideal to use after a workout and relieving back pain.

How to use CBD balms

Apply a small amount of your CBD balm directly to the site of pain or discomfort and massage in gently. Ideally, this should be done immediately after a workout and again just before you go to sleep at night.

The human body does the majority of its healing during the non-REM phase of sleep and so it is recommended to apply a CBD balm before you go to sleep to allow it to fully absorb and work.

CBD Market

The global CBD skincare market is expected to reach $1.75 billion by 2025 due to increased interest in the therapeutic effects of cannabinoids such as CBD in dermatology.

CBD moisturisers and eye creams, in particular, are proving to be in high demand, as are natural remedies such as topical balms for muscle and joint recovery.

CBD has been shown, primarily in animal and cell research, to exhibit a vast array of desirable benefits which sports athletes and everyday fitness enthusiasts have added into their recovery routine.

SUPERIOR OINTMENT FOR JOINT AND MUSCLE PAIN

When you’re ready to nuke the pain, you’re ready for Tiger Balm Ultra.

This non-staining ointment for muscle pain contains the strongest concentration of Tiger Balm’s herbal ingredients to provide warmth to muscles.
One application gives you fast, warm, comforting relief for joint and muscle pain, stiff muscles, arthritis in the hands and joints, backaches caused by overexertion.

TIGER BALM ULTRA USES

This ointment can be used for temporary relief of stiff muscles, minor aches, and pains associated with:

  • Joint and muscle strains
  • Backaches
  • Arthritis
  • Stiff muscles

DRUG FACTS:

Active Ingredients:

Camphor (11%), Menthol (11%)

Inactive Ingredients:

Cajuput Oil, Dementholized Mint Oil, Clove Oil and Cassia Oil in a paraffin base

Warnings:

FOR EXTERNAL USE ONLY. When using this product:

  • Use only as directed
  • Avoid contact with eyes and mucous membranes
  • Do not apply to wounds, damaged or irritated skin
  • Do not bandage or cover with wrap or use heating pad
  • Do not use 1 hour prior to bathing or 30 minutes after bathing

Stop use and ask a doctor if:

– Severe skin irritation occurs

– Pain persists for more than 7 days

– Pain clears up and then recurs a few days later

If pregnant or breastfeeding, ask a health professional before using this ointment for your muscle pain. Keep out of reach of children. If swallowed, get medical help or contact a Poison Control Center immediately.

Other Information:

This product may cause an allergic reaction in some individuals. Test on a small area before use.

Directions:

  • For adults and children over 12, rub well on the affected area. Repeat 3 to 4 times daily.
  • For children 12 years of age or younger, consult a healthcare professional before use.

Frequently Asked Questions

How does Tiger Balm Help with arthritis pain?

The penetrating heat from our ointments helps open up blood vessels and increase circulation to assist in the recovery of any damaged tissues, leaving you feeling reenergized with no more stiffness or joint pains.

Where can I get Tiger Balm Ultra?

Tiger Balm Ultra Strength Ointment can be found at leading national retailers such as CVS, Walgreens, and Rite Aid, and leading online retailers such as Amazon. Find a store near you through our store locator.

What other Tiger Balm products can help me?

For a mess-free and more convenient solution, use Tiger Balm Pain Relieving Patches instead.

Does the Ultra Strength Ointment come in a larger size?

Yes, our Tiger Balm Ultra Strength formula is available in a 1.7 oz. tin, which is nearly three times larger than our jars. Click here to learn more about Tiger Balm Ultra Sports Rub.

How to apply balm to cramped muscles

Lemon balm is an exceptional and extraordinary herb that is replete with innumerable health benefits.

What is Lemon Balm?

Lemon balm is an herb that belongs to the mint family. It bears small yellow flowers that blossom during spring and summer. Its leaves are dark green or yellowish depending on the type of soil and the prevailing climate. A paste made from the leaves exudes a mild and fragrant aroma.

Lemon Balm uses:

Lemon balm possesses a host of health benefits. It fights against cardiac and hepatic disorders. It is rich in antibacterial and anti-germicidal properties and can fight against several infections.

It is beneficial for the natural treatment of diabetes. It is a potent antioxidant and is highly anti-inflammatory. It can regulate the functioning of the thyroid gland and is a potent cure for herpes.

How to make Lemon Balm Tea?

Here is a simple recipe to prepare lemon balm tea.

Ingredients:

  • 2 tablespoons of freshly dried and crushed lemon balm
  • 1 teaspoon of dried oat straw
  • 2 tablespoons of dried and seedless rosehip
  • 2 spoons of dried and crushed orange peels
  • ½ a teaspoon of dried lavender.
  • Blend the ingredients and store them in an airtight glass jar.

Procedure:

  • For making a cup of lemon balm tea, take a tablespoon of the blended ingredients and add it to a cup of boiling water.
  • Cover the water and let the boiling continue for about 20 minutes.
  • Strain the liquid out and sweeten the tea with a teaspoon of honey.
  • Drink the tea with slow sips twice or thrice a day for maximum health benefits.

Lemon Balm and Liquorice Tea Benefits:

The health benefits of lemon balm tea infused with the sweet notes of licorice are numerous, some of which are given below.

  • This tea is highly beneficial for respiratory health. It is an effective expectorant and is antitussive. It relieves the patient of chest congestion, sore throat, and the common cold.
  • The tea is an immunity booster and is highly effective for the smooth functioning of respiratory, renal, hepatic, and gastrointestinal systems.

15 Amazing Lemon Balm Health Benefits:

1. Depression

Mild to a severe case of depression is characterized by panic attacks, social anxiety, phobias, prolonged relapses, and general worry. The symptoms of depression include insomnia, uneasiness, palpitations, muscle cramps, hypoventilation, nausea, and nervous breakdowns.

Lemon balm tea soothes the taut nerves and relaxes the cramped muscles. The anxiolytic effect of lemon balm tea helps in the elimination of stress and anxiety with ease.

Regular consumption of the tea keeps the level of cortisol (popularly known as the stress hormone) under control in the body and pumps healthy blood circulation. This helps in the release of excess stress and anxiety and makes the mind and body feel refreshed and youthful.

Lemon balm tea also helps with the elimination of the symptoms of depression and anxiety-like headaches, insomnia, etc.

2. Cold Sores

How to apply balm to cramped muscles

Should You Use CBD Oil for Sleep? Is it safe?

The antioxidants destroy these harmful free radicals and inhibit the metastasis of cancer-afflicted cells with its potent anti-carcinogenic properties.

12. Oral care

How to apply balm to cramped muscles

The antimicrobial properties of lemon balm essential oil help to fight the bacteria and germs that work inside the mouth and attack the gums, roots, and enamel of the teeth. Lemon balm helps to protect the mouth from dental disorders like pyorrhea, gum boils, and mouth ulcers.

Regular consumption of lemon balm tea keeps the mouth fresh and prevents staleness of breath. Lemon balm is highly effective for oral infection, bleeding gums, and other dental problems.

Mix 2-3 drops of lemon balm essential oil with lukewarm water and swish the contents in your mouth to kill the bacteria and refresh your breath.

13. Lemon Balm Health Benefits for Taut nerves

The antispasmodic properties of lemon balm tea help in soothing the pain and relaxing the taut muscles around the painful nerves. The anti-inflammatory properties of lemon balm cure the inflammation of the nerve and effectively nerve pain.

Regular consumption of lemon balm tea is highly beneficial in the quick healing of taut muscles and nerves.

14. Skin

Lemon balm tea is highly beneficial for the skin because of its antioxidant nature. The extracts of the herb are hugely useful in the natural remedy of skin irritation and inflammation, wrinkles, blemishes, and age spots.

Lemon balm essential oil is a natural astringent. It protects the skin and makes it soft and supple. When applied to the skin, the astringency property can make the skin firmer and naturally elastic. It reduces wrinkles, premature aging, and prevents sagging of skin. The essential oil boosts the development of new cells and makes the skin healthy and glowing.

How to apply balm to cramped muscles

There’s nothing quite like starting your day off with an aching back or leg muscles that are practically screaming in pain from yesterday’s workout (or whatever caused your achy muscles). When soreness occurs, you want to have one of the best muscle pain relief creams on hand so you can soothe your aches immediately.

Though there are many ointments, gels, creams, and even patches out there, many of which work the same way. Counterirritant ingredients like menthol and camphor produce cool and hot sensations. This provides temporary relief because the cold and warmth block pain signals from traveling to your brain. While the relief is only temporary, because you’re treating the pain topically as opposed to popping an aspirin, the results are nearly instant. Plus, the act of massaging the product into the skin helps to increase blood flow, which in turn promotes healing and relaxes muscles.

Another popular ingredient in muscle pain relief creams and gels is methyl salicylate, which is a counterirritant and a pain reliever whose structural properties are actually similar to aspirin. While some common ingredients like menthol and arnica are plant-based, many of these creams still contain additional ingredients meant for pain relief, which means they shouldn’t be used every day for long periods of time – especially if you’re trying to mask the pain of a more serious injury. And just as important, make sure to read and follow each one’s individual directions.

Ahead, here are some of the best muscle pain relief creams, whether you’re in need of a post-workout treatment or relief from minor joint pain and stiffness.

The Best Pain Relief Gel

A favorite among dancers like New York City Ballet’s Sara Mearns, Tiger Balm was a longtime staple in my own dance bag growing up. The new Active Muscle Gel formula was designed to help relieve tired and achy muscles after you work out. Since it’s a gel, it’s less greasy than a traditional balm or cream formula, and it can be applied more easily over larger muscles. Like Tiger Balm’s classic ointment (which is also incredibly effective for pain relief), the gel contains menthol to give a cool then hot sensation on muscles, and it’s formulated with methyl salicylate for easing aches and pains.

شارك Andrea Rudominer، MD، MPH في تأليف المقال . الدكتورة أندريا رودومينر حاصلة على شهادة البورد في طب الأطفال وطبيبة الطب التكاملي في منطقة خليج سان فرانسيسكو. يتمتع الدكتور رودومينر بخبرة تزيد عن 15 عامًا في مجال الرعاية الطبية ومتخصص في الرعاية الصحية الوقائية ، والسمنة ، ورعاية المراهقين ، واضطراب فرط الحركة ونقص الانتباه ، والرعاية المختصة ثقافيًا. حصلت الدكتورة رودومينر على درجة الماجستير في الطب من جامعة كاليفورنيا ، ديفيس ، وأكملت الإقامة في مستشفى لوسيل باكارد للأطفال في جامعة ستانفورد. كما أن الدكتورة رودومينر حاصلة على ماجستير في الصحة العامة في صحة الأم والطفل من جامعة كاليفورنيا ، بيركلي. وهي عضو في المجلس الأمريكي لطب الأطفال ، وزميلة في الأكاديمية الأمريكية لطب الأطفال ، وعضو ومندوب في جمعية كاليفورنيا الطبية ، وعضو في جمعية مقاطعة سانتا كلارا الطبية.

هناك 14 مرجعًا تم الاستشهاد بها في هذه المقالة ، والتي يمكن العثور عليها في أسفل الصفحة.

تمت مشاهدة هذا المقال 9،224 مرة.

تعتبر العضلات المؤلمة من الآثار الجانبية الشائعة للعمل أو اللعب. تتسبب التمارين والأنشطة القوية الأخرى في حدوث تمزقات مجهرية في أنسجة العضلات ، مما يؤدي إلى وجع بينما تلتئم الأنسجة العضلية وتنمو بشكل أقوى. يمكنك تخفيف آلام العضلات عن طريق اختيار بلسم العضلات المناسب لك وتطبيقه بشكل صحيح وإيجاد بدائل عند الضرورة.

How to apply balm to cramped muscles

  • بعض المسكنات تخلط المنثول مع الكافور. ينتج الكافور أيضًا شعورًا بالبرودة ، ولكنه على عكس المنثول يخدر الجلد أيضًا.
  • يمكن أن تنبعث من بلسم المنثول رائحة قوية في بعض الأحيان. تجنب استخدام واحد قبل النوم مباشرة.

How to apply balm to cramped muscles

  • تستخدم المسكنات الأخرى ساليسيلات الميثيل ، المشتق من زيت وينترغرين. تنتج هذه المادة الكيميائية تأثيرًا مشابهًا للكابسيسين. [2] X مصدر جدير بالثقة تقارير المستهلكين منظمة غير ربحية مكرسة لمناصرة المستهلك واختبار المنتجات اذهب إلى المصدر إذا كنت تستخدم أحد هذه المسكنات ، فاحرص على اتباع إرشادات التطبيق عن كثب. يمكن أن يكون ساليسيلات الميثيل سامًا بكميات كبيرة. [3] X مصدر البحث

How to apply balm to cramped muscles

    يعد استخدام بلسم أرنيكا الموضعي مفيدًا بشكل خاص في تهدئة العضلات المؤلمة بسبب الالتواءات أو الإجهاد. [5] X مصدر خبير

How to apply balm to cramped muscles

    يمكنك حتى صنع مزيجك الخاص عن طريق خلط 8 قطرات من زيت البردقوش العطري و 7 قطرات من زيت البردقوش الحلو و 5 قطرات من زيت النعناع في زيت ناقل. قم بتدليك ذلك في عضلاتك المتشنجة. [7] X مصدر خبير

How to apply balm to cramped muscles

How to apply balm to cramped muscles

How to apply balm to cramped muscles

  • تجنب استخدام أي نوع من أنواع البلسم على مناطق الجلد المكسور أو المتهيج. يمكن أن تؤدي المكونات النشطة الموجودة في البلسم إلى تفاقم التهيج أو حتى حرقك. [10] X مصدر جدير بالثقة الادارة الامريكية للطعام والمخدرات وكالة حكومية أمريكية مسؤولة عن تعزيز الصحة العامة اذهب إلى المصدر
  • لا تكرر أكثر من 3-4 مرات في اليوم. تذكر استخدام كميات صغيرة في كل مرة. سيؤدي القيام بذلك إلى تقليل فرصة حدوث تهيج أو تسمم. [11] X مصدر البحث

How to apply balm to cramped muscles

How to apply balm to cramped muscles

أندريا رودومينر ، دكتوراه في الطب ، طبيب أطفال معتمد من مجلس MPH
وطبيب في الطب التكاملي مقابلة الخبراء. 13 أبريل 2020. هذا هو الحال بشكل خاص إذا كنت تتمرن في بيئة حارة ورطبة. [14] X مصدر جدير بالثقة PubMed سنترال أرشيف المجلات من معاهد الصحة الوطنية الأمريكية اذهب إلى المصدر

The Sore Muscle Rub — Heating Therapy Gel is a comforting, healing rub with a fast-acting formula. Contains intensive Arnica, Aloe, Camphor, and Menthol concentrate, as well as MSM and essential oils. Delivers temporary relief from minor aches and sore muscles, tightness, muscle tension, stiffness, muscle cramps, and many more. Simply apply the Sore Muscle Rub to any area you plan to target during your workout or apply to existing stiff/sore muscles. Massage until fully absorbed.

  • Details
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  • Video
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Sore Muscle Rub: Comforting Heating Therapy Gel

The Sore Muscle Rub — Heating Therapy Gel is a comforting, healing rub with a fast-acting formula. It contains intensive Arnica, Aloe, Camphor, and Menthol concentrate, as well as MSM and essential oils. It delivers temporary relief from minor aches and sore muscles, tightness, muscle tension, stiffness, muscle cramps, and many more. Simply apply the Sore Muscle Rub to any area you plan to target during your workout or apply to existing stiff/sore muscles and massage until fully absorbed.

  • Tiger Tail Sore Muscle Rub Heating Therapy Gel soothes muscle soreness, tightness & discomfort
  • Our intensive FixOwNow concentrate formula contains Arnica, Aloe, Camphor, Menthol, MSM & Essential OilsComforting, heating gel delivers temporary relief from muscle aches, cramps, stiffness & sprains
  • Relieves minor aches & discomfort in the neck, back, shoulder, arm, elbow, knee, shin & calf muscles
  • Feel the soothing heat begin to work immediately upon application for fast relief

***These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease

Are you ready to have a Happy Muscles Day?

Key Features:

  • Made in USA
  • Water-based
  • 70% organic ingredients
  • Intensive concentrate
  • Fast-Acting Formula
  • Temporary relief of minor aches and sore muscles
  • Help release muscle tightness and stiffness
  • Soothe muscle tension and muscle cramps

Ingredients:

Aqua (Deionized Water), Aloe Barbadensis Leaf Juice (Organic Aloe), Tocopheryl Acetate (Vitamin E), Mentha Spicata Herb Oil (Spearmint Essential Oil), Menthol, Camphor, Eugenia Caryophyllus Bud Oil (Clove Essential Oil), Dimethyl Sulfone (MSM), Capsicum Annuum Extract (Organic Cayenne), Centella Asiatica Extract (Organic Gotu Kola), Equisetum Arvense Extract (Horsetail), Geranium Maculatum Extract (Wild Geranium), Taraxacum Officinale Extract (Organic Dandelion), Arnica Montana Flower Extract (Organic Arnica), Hydroxyethyl Ethylcellulose, Carrageenan, Potassium Sorbate, Sodium Benzoate, Ethylhexylglycerin.

How to apply balm to cramped muscles

Otherwise known as muscle cramps, spasms occur when your muscle involuntary and forcibly contracts uncontrollably and can’t relax. These are very common and can affect any of your muscles. They can involve part or all of a muscle, or several muscles in a group. The most common sites for muscle spasms are the thighs, calves, feet, hands, arms and abdomen. When occurring in the calves, especially, such cramps are known as “charley horses.” A leg cramp that happens at night when you’re at rest or asleep is called a “nocturnal leg cramp.”

Muscle spasms range in intensity from mild, uncomfortable twitches to significant discomfort to intense, severe pain. The spastic muscle may feel harder than normal to the touch and/or appear visibly distorted. It may twitch. Spasms typically last from seconds to 15 minutes or longer, and may recur multiple times before going away.

Muscle spasms can occur at any time to anyone. Whether you are old, young, sedentary or active, you may develop a muscle spasm. It can happen when you walk, sit, perform any exercise or sleep. Some individuals are prone to muscle spasms and get them regularly with any physical exertion.

1. Stretching

Stretching the area that has the muscle spasm can usually help improve or stop the spasm from occurring. Below are stretches for the muscles in your calves, thighs, back, and neck.

4 stretches for calf muscle spasms

To do the first stretch:

Lie down, stretching your leg by pointing or pulling your toes toward your head. (Pointing the toes toward you is called dorsiflexion.)

Hold for a few seconds or until the spasm stops.

You can also use a strap or belt looped around your foot to gently pull the top of your foot toward you.

This also works for a hamstring muscle spasm.

Other stretches to do:

Stand and put your weight on the cramped leg, bending your knee slightly.

Stand on your tiptoes for a few seconds.

Lunge forward with the leg that isn’t cramped, keeping the cramped leg straight.

Stretch for thigh spasms

Stand and hold on to a chair for balance.

Bend your leg at the knee and reach your leg backward from the hip.

Holding your ankle, pull your foot up behind you toward your buttock.

4 stretches for back spasms

The first and easiest way to stretch a back spasm is to walk around, which can loosen your back muscles and relieve a spasm. Walk at a slow, steady pace to loosen your back muscles.

Tennis ball stretch:

Lie down on the floor or on a bed with a tennis ball (or another small ball) under the area with the spasm for a few minutes.

Try to relax and breathe normally.

Move the ball to an adjoining spot and repeat.

Foam roller stretch:

Lie on the floor with a foam roller perpendicular to your spine.

Move your back over the roller, up to your shoulder blades, and down to your belly button.

Keep your arms crossed on your chest.

Exercise ball stretch:

Sit on an exercise ball and lie back, so that your back, shoulders, and buttocks are stretched out on the ball, with your feet flat on the floor. Do this near a chair or couch so that you can hold on if you lose your balance.

Lie stretched out for a few minutes.

Stretch for neck spasms

While sitting or standing, circle your shoulders by rolling your shoulders forward, up, back, and down. Repeat this motion 10 times.

Then roll your shoulders in the opposite direction by moving your shoulders back, up, forward, and down. Repeat 10 circles in this direction.

You can perform shoulder rolls anywhere, while sitting in a car, at a desk, or if you’re standing in line somewhere waiting.

2. Massage

Massage can be a great way to relieve physical pain and muscle cramps.

Gently rub the muscle that’s in spasm.

For a persisting back spasm, try pinching the area around it hard and holding the pinch for a few minutes. You may need someone else to do the pinching if you can’t reach the area.

3. Ice or heat

Treating pain and spasms with hot or cold therapy can be extremely effective.

For a persistent spasm, apply an ice pack on the muscle for 15 to 20 minutes at a time, a few times a day. Make sure to wrap the ice in a thin towel or cloth so that the ice isn’t directly on your skin.

A heating pad on the area may also be effective for 15 to 20 minutes at a time, but follow this with an ice pack. This is because while heat feels good for pain, it may worsen inflammation. Ice will calm down the inflammation.

Other heat options include a warm bath, hot shower, or a hot tub or spa if you have access to one, which can all help relax your muscles.

4. Mild exercise

Some people find that they can ward off leg cramps at night (which can occur in up to 60 percent of adults) by doing a little light exercise before they go to sleep.

Some examples of light exercise include:

jogging in place

walking up and down a set of stairs

riding a stationary bike for a few minutes

using a row machine for a few minutes

bouncing on a trampoline

While light exercise can help, moderate or intense exercise can affect your sleep, so you’ll want to avoid it right before bed.

5. Topical creams that are anti-inflammatory and pain relieving

Over-the-counter pain relieving creams may help. These include products that contain lidocaine, camphor, or menthol (for example, products by Tiger Balm and Biofreeze).

Emollient gel made from curcuma longa (turmeric) and celery seed reportedly helps ease the pain and inflammation of a muscle spasm.

Buy topical pain relieving creams here.

6. Hyperventilation

A 2016 review article on spasms reported an observational study with three participants who used hyperventilating at 20 to 30 breaths per minute to resolve cramps that were exercise-related.

Hyperventilation is when you breathe harder and faster than normal. If you have anxiety, hyperventilation may not be a good choice for you, as it can induce feelings of panic.

Relax mentho balm used for cold, influence dizziness, nasal obstruction, caused by cold motion sickness.

  • Apply effected area and rub gently.
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RELAX Mentho Balm is made from Pure Natural Herbs & Ingredients & is tried & tested with years of extensive research & is highly effective for prompt relief. It spreads easily and absorbs quickly and provides lasting effect.

RELAX Mentho Balm (Ayurvedic Balm) is an effective house-hold remedy a For Quick Reliefa . Relaxes Strained Stiff; Tired; Cramped & Stressed Muscles & Veins of Forehead; Neck; Back; Shoulders; Knees & Joints and also releases Nose & Chest congestion.

Directions: For all types of Aches and Pains: Rub gently on the affected muscles; veins or joints till it is absorbed. Repeat at regular intervals as needed.

For Common Cold and Cough:
For Nose Congestion: Inhale directly into nostrils or dilute in boiling water and inhale vapour.

For Chest Contestion: Apply on the Nose; Chest; Back, Throat and forehead for best results. Do not apply inside the Nostrils.

Precautions:
* FOR EXTERNAL USE ONLY.
* Keep cap tightly closed on the container to retain effectiveness
* Do not swallow or apply inside the nostrils.
* Avoid use on Sensitive; Damaged; Chapped skin; Open Wounds.
* Avoid contact near eyes.
* Persons with sensitive skin may test on small part before use.
* Do not use in case of hyper-sensitivity to any of the ingredients
* Wash hands after each application
* Consult physician on noticing any adverse reaction or if the symptoms persist

Almost each one of us has experienced muscle pain and cramps at one time or the other. A sudden involuntary tightening of the muscles or an injury, resulting in severe pain, causes this. Overexertion can often result in a muscle tear, leading to pain.

Main causes for muscle pain and cramps

Muscle cramps are quite common, often in the calf muscle or the hamstring muscles from too much exercise, not drinking enough water leading to dehydration, nutrient deficiencies, blood flow issues, low calcium levels or nerve issues. Cramps in the neck can lead to back pain and pain in the shoulder and arms. In the elderly, night cramps are frequent and can be from arthritis, aging, stress or injuries. In pregnant women, a loss of vital nutrients can cause muscle cramps. Sometimes a pinched nerve may be the reason.

You can prevent muscle cramps in a number of ways. These are:

  • Stretching before exercising
  • Getting enough minerals and nutrients such as calcium, magnesium and potassium in the diet
  • A nutritious diet
  • Switching to a healthy lifestyle

Since the muscles facilitate movement and various body functions, it is important to keep them healthy and flexible. While it is best to seek treatment if you are in acute pain, there are natural remedies to help you.

Coconut Oil for muscle pain

Coconut Oil can help for almost all pains and especially muscle cramps. It can be included in the diet to strengthen the immune system and relieve inflammation, one of the causes for muscle pain. A good massage with coconut oil can keep the blood flow healthy while accelerating healing. Follow this with a hot shower to relax the cramped muscles even as the heat enables the muscles to loosen up.

Jeeva organic extra-virgin coconut oil can help in preventing muscle cramps and spasms and promotes overall health. Its healing properties come from its lauric acid content, a medium chain fatty acid that is antibacterial, antimicrobial and antiviral. When applied over the painful area, it relieves the pain.

Coconut oil is otherwise a superfood with innumerable health benefits and can be added to the diet as well as used as a salve. A diet rich in potassium and other minerals can relieve muscle cramps. It is important to keep moving when your muscles are sore. This will help strengthen the muscles and prevent cramps.

Above all, adequate rest is essential to keep from developing muscle soreness. To stay healthy and get free from muscle cramps and pain, you can buy Jeeva Coconut Oil from Harrods, London, or order it online from Amazon. Start healing today.

Loading up on the right minerals, exercise, and stretching makes all the difference.

How to apply balm to cramped muscles

We’ve probably all experienced it: a sudden sharp pain in the calf or hamstring that makes us gasp for breath. Known as a charley horse, it happens when a muscle, commonly in the leg, suddenly contracts and tightens rock-hard. This often occurs after a long or intense workout, especially in hot weather, but cramps can also hit out of nowhere.

They may be brought on by dehydration, fatigue, overexertion, or electrolyte depletion, which cause nerves to misfire; they usually vanish within 15 minutes, tend to become more prevalent with age, and are more common in women than in men. If a cramp lasts longer than 30 minutes, call your doctor, because it could be a sign of a more serious problem such as a narrowed artery or a neurological condition, says Bryant Walrod, M.D., a sports medicine physician at the Ohio State University Wexner Medical Center.

To help keep muscles calm and the pain at bay, try these steps.

How to prevent muscle cramps

✔️ Boost your fitness.

We lose muscle mass and strength as early as our 30s, which contributes to fatigue and overexertion—key cramp triggers. “Regularly active muscles get used to contraction and are less predisposed to spasm,” says Matthew Matava, M.D., chief of sports medicine at Washington University Orthopedics in St. Louis.

How to apply balm to cramped muscles

Start with moderate activity to avoid overdoing it, and stretch before and afterward; this increases blood flow and lengthens muscle fibers to make them less likely to tighten involuntarily.

✔️ Get your minerals.

Load up on fruits and vegetables rich in electrolyte minerals such as sodium, magnesium, and potassium, which help spark electrical signals that regulate muscle function. “Most people can get all the electrolytes they need in a healthy diet,” Dr. Matava says, so there’s no need to sip sugary sports drinks. Top food picks: leafy greens, bananas, and black beans.

✔️ Drink up.

Fluid helps muscles relax and contract, so down plenty of water throughout the day, especially in hot weather when sweat depletes the body’s fluid and electrolyte stores. Be sure to drink an hour before, during, and after working out to rehydrate.

How to get muscle cramp relief

✔️ Work those muscles.

Gently massage and stretch a cramped muscle to help it relax. “Try contracting the muscle group opposite the one that is cramping; this utilizes the body’s normal reflex that ‘turns off’ a muscle that has the opposite function,” says Dr. Matava. For example, contracting the quad muscle at the front of the thigh can help relieve cramping of hamstring muscles in the back.

✔️ Apply heat or ice.

A warm towel or a heating pad can help soothe the ouch by boosting blood flow. If pain lingers post-cramps, ice can help tame inflammation and ease discomfort.

✔️ Manage your meds.

Muscle cramps can be a side effect of some medications for high blood pressure, high cholesterol, and asthma. Ask your doctor about a lower dose or a different drug that doesn’t cause muscle spasms.

This article originally appeared in the September 2020 issue of Prevention.

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How to apply balm to cramped muscles

Of course, going to the spa is great, but most of us don’t have time (and can’t afford) a full massage once or twice a week.

That’s where self-massage can make a huge impact. You can get many of the same benefits as you would with a professional massage by simply spending 10-15 minutes every night massaging the sore muscles on your body.

Doing so can help you reduce stress, bounce back from your workouts quicker, help reduce the possibility of injury, as well as keep your muscles flexible and knot-free. And of course it will carry a lot of health and wellbeing benefits. And that means you can keep being unstoppable and going after all those awesome fitness goals you’ve been working so hard towards.

Now we will talk about the actual process and how to do it.

First of all, take a warm bath. This will loosen up your muscles and will make them ready for a massage. Soaking in some Epsom salt alone will help to alleviate soreness. Then dry yourself well with a warm towel (that should feel good already).

How to apply balm to cramped muscles

Apply massage oil to your body. Massage oil will help heat up your body and will help make your massage be more effective. Any massage oil, lotion, or sports balm will help break down knots and loosen your muscles. To apply massage oil, just place a drop of the oil in the palm of one hand and rub your hands together for at least fifteen seconds, until you’ve heated up the oil.

Let’s start with the upper body. Massage your neck and shoulders. Massaging your neck and shoulders can help relieve headaches as well. Use your left hand to stroke your left shoulder and the left side of your neck, and vice versa. Gently but firmly work your fingers in small circles, starting at the base of your skull and working down towards the shoulders. When you feel a knot, work it out in small circles with your fingers, massaging clockwise and then counter-clockwise. Here are a few more self-massaging techniques to try:

  • Place your hands into fists and gently rub your spine in a circular motion.
  • Place your fingertips at your ears and gently move them down your jaw until both hands meet up at your chin.
  • After you have worked out all the knots, stretch out your shoulder blades by hugging yourself.

How to apply balm to cramped muscles

Next, massage your abdomen. This massage is perfect for menstrual pain and can help improve your digestion as well. Place the surface of one hand on your abdomen and gently stroke it in a circular motion. Then, use the fingers and thumbs of both hands to knead your abdomen. Gently use your fingers to stroke your lower abdomen in circular motions. If you’d like to stroke the sides of your abdomen, just roll over to one side and then the other to have better access to the opposing side.

  • While standing, bend your knees to the left while massaging the right side of your abdomen.
  • Apply pressure on different parts of your abdomen with your fingers, and release after a few seconds.

How to apply balm to cramped muscles

Since it is hard to reach our backs ourselves great tip is to massage your back with a ball. Take a ball of any size, from a tennis ball to a basketball, and press it up against a wall with your back. Move your body back and forth and in circular motions to relieve the pressure from your back. Place the ball on different parts of your back, from your lower to your upper back, to relieve the tension from different parts of your body.

  • For added variety, you can alternate between using a larger and smaller ball during the same self-massage session.

How to apply balm to cramped musclesIt also feels good to massage your lower back with a foam roller. You can wear clothes for this. A foam roller will work best, but you can also roll up a large blanket, towel, or yoga mat in a pinch. Place the roller on the floor and lay face up on the roller. Position your lower back over the roller so that your shoulders and butt are touching the floor and you’re perpendicular to the roller.

  • Use your feet to help you move up and down the roller slowly, feeling the roller move up and down each of your vertebrae.
  • Gently roll up or down the roller until you find a trigger point or a painful area. Then, stay rolled over the area for at least 30 seconds. This will hurt a bit, but it will relieve the tension from the area afterwards.
  • To target smaller areas of your back, use a rolling pin instead of a blanket.

Massage your arms. To massage your arms, start by making long flowing strokes with the opposite hand all the way up your arm, from your wrists to your shoulder. Continue to make these long strokes until you feel your arms heating up. Then, transition to making smaller little circles all over your forearms and upper-arms.

  • Switch back and forth between the long-flowing strokes and the smaller circles until your arms feel heated and relaxed.

Massage your hands. Gently squeeze one hand by pressing it between the palm and fingers of your other hand. Then, squeeze each finger and run the thumb from your other hand along the joints of the fingers in a circular motion. Hold the finger at its base and gently pull it up so that you’re stretching the fingers upwards. Use your thumb to stroke the tendons on the back of the hands.

  • Use your thumb to put pressure on your palms and wrists, moving it in a circular motion.
  • To complete the massage, stroke your palm gently from your fingers to your wrist. If you’re using oil, rub your hands together to massage the oil further into your hands. You can also complete this motion even if you’re not using oil.

Massage your legs. Glide your fingers over your legs, starting at your feet and working all the way up to your waist. Glide your fingers over your calves, shins, quads, and hamstrings. Start with light motions and then dig in with your palm, moving in firmer circles. You can start squeezing your muscles with one of your hands, massaging them with your fists, or even pressing into them with your elbow.

  • Try the drumming technique. Use the side of your hand to make a gentle chop all the way up your leg. This can help ease cramped muscles and relieve soreness.

Massage your feet. To massage your feet, dig your thumbs in a circular motion into the soles of your feet and the bottoms of your toes. You can also start at your ankle and rub your thumbs outwards across the top of your feet and down the toes. You can support your foot with one hand while working on each toe with the other hand. Squeeze each toe and gently pull it upward. Place your thumb on each of the joints on your toes and move it in a circular motion.

Lips balms are so easy to make, here we’ll show you how to make your own lip balm using cocoa butter and beeswax for their soothing and protective properties, orange essential oil for its wonderful smell and myrrh essential oil to help heal chapped lips. It’s simple to make and wonderful to use!

Orange and Myrrh Lip Balm recipe

Ingredients (all measurement in grams):

(Makes 6 x 15ml jars)

10.5g cocoa butter

20g sweet almond oil

20g avocado oil

20g apricot kernel oil

0.4g sweet orange essential oil (approx 10 drops)

0.1g myrrh essential oil (approx 2-3 drops (optional))

(please avoid using myrrh essential oil during pregnancy)

How to apply balm to cramped muscles

How to apply balm to cramped muscles

How to make your lip balm:

Put all ingredients, except the essential oil, in a water bath, double boiler or bain-marie and allow the butter and wax to gently melt.

Remove from the heat, add your drops of essential oils and pour into jars.

Allow to cool before putting the lid on.

That’s it! Simple and lovely! These make wonderful and inexpensive gifts, too.

See my list of recommended suppliers if you want to have a go.

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