Muscle cramps are involuntary muscle contractions, while pulled muscles are muscle strains that arise when overstretched muscle fibers are torn. Muscle cramps can be caused by overused muscles; dehydration; low levels of vitamins, minerals and electrolytes; or reduced blood flow to your muscles. Pulled muscles are also caused by overused muscles. Symptoms of a cramped muscles include severe pain, spasms and hard and lumpy muscle tissue, while symptoms of a pulled muscle include sudden pain, stiff muscles, and discoloration and bruising around it. A healthy diet consisting of certain vitamins can help you eliminate muscle cramps and pulls.
Bananas
Snacking on bananas in between meals can alleviate muscle cramps and pulled muscles. According to Lendon Smith, Lynne Walker and Ellen Hodgson Brown, authors of the book "Nature's Pharmacy for Children: Drug-Free Alternatives for More Than 200 Childhood Ailments," bananas are loaded with vitamin C, vitamin B6, fiber, magnesium and potassium, which are nutrients that can strengthen your immune system, improve muscle function, decrease muscle fatigue, repair damaged muscles and ease muscle cramps. Recommended foods include apricots, tomatoes, avocados, squash, cucumbers, cantaloupes, papaya, bell peppers, cauliflower, watermelon, pinto beans and green beans.
Water
Drinking approximately 48 oz. to 64 oz. of water daily can help relieve a cramped or pulled muscle. Muscles that receive an adequate amount of water are less likely to cramp and pull, according to Swami Sadashiva Tirtha, author of the book "Ayurveda Encyclopedia: Natural Secrets to Healing, Prevention and Longevity." Other foods with high water content include herbal teas, broth-based soups, oranges and lettuce. Swami Tirtha recommends that you avoid alcoholic beverages because they can deplete your body of water and result in dehydration. Parched muscles are more likely to cramp, spasm and pull.
Low-Fat Dairy Products
Increasing your daily consumption of low-fat dairy products can reduce or eliminate painful muscle cramps and pulls. Joyce Johnson, author of the book "Fluids and Electrolytes Demystified" explains that low-fat dairy products such as skim milk, low-fat milk, reduced fat yogurt and cottage cheese are rich in calcium, an electrolyte that supports healthy bones, muscles and teeth, soothes muscle cramps and heals pulled muscles. Other foods rich in calcium include collard greens, spinach, mustard greens, broccoli and fortified orange juice.
Black Beans
Incorporating black beans into your daily diet can ease painful muscle cramps and pulls. According to Michael Zimmermann, author of the book "Burgerstein's Handbook of Nutrition: Micronutrients in the Prevention and Therapy of Disease," black beans are rich in magnesium, a trace mineral that can regulate electrolytes, relax tense muscles, repair damaged muscles and reduce muscle cramps, spasms and strains. Other magnesium-rich foods include fresh broccoli, halibut, peanuts, soy milk, tofu, whole grains, pumpkin seeds and cooked spinach.
References
- "Ayurveda Encyclopedia: Natural Secrets to Healing, Prevention, and Longevity"; Swami Sadashiva Tirtha; 2007
- "Nerve and Muscle"; Richard D. Keynes and David J. Aidley; 2001
- "Nature's Pharmacy for Children: Drug-Free Alternatives for More Than 200 Childhood Ailments"; Lendon H. Smith, Lynne Walker, and Ellen Hodgson Brown; 2002
- "Burgerstein's Handbook of Nutrition: Micronutrients in the Prevention and Therapy of Disease"; Michael Zimmermann; 2001
- "Fluids and Electrolytes Demystified"; Joyce Y. Johnson; 2007
