7 Ways to Calm and Relieve Twitching Muscles
Twitching muscles may just be a temporary experience. In many cases, an individual simply must wait for the movement to subside. Eating right, drinking enough water and managing stress can help to improve muscle health and prevent twitching.
Relax Tired Muscles
Muscle twitches are quite common after a strenuous workout and are often the result of stress on the muscle fibers. Begin your workout by stretching and always spend at least five minutes cooling down to minimize twitches, strains and injuries. Give your body time to relax and recuperate after a vigorous workout, especially muscle groups that are prone to twitching.
Keep Stress Levels Low
Physical stress during exercise is a common trigger for muscle twitching, but mental and emotional stress can also cause twitches. Hectic schedules, personal dilemmas and unnecessary conflicts increase anxiety levels and often contribute to twitching muscles in healthy individuals, as well as those with twitching disorders. Try a stress management technique such as yoga, which can also strengthen and protect muscles.
Eat a Balanced Diet
In some cases, twitching muscles are the result of a nutritional deficiency. Muscles must have an adequate supply of nutrients to function properly. Follow a diet that is rich in fruits and vegetables, especially leafy greens, and includes lean proteins such as fish and beans along with whole grains.
Drink More Water
Muscles also need plenty of water to operate at peak performance. Make sure your body stays hydrated by drinking at least 8 ounces of water per day. Increase consumption during hot weather and exercise to replenish the water lost through perspiration.
Increase Salt Intake
Decreased sodium levels, which occurs during sweating, is another common cause of muscle twitching. Without adequate sodium, the nerves and muscles in the body may not communicate correctly. This can result in twitching, cramps or similar muscle contractions. Replenishing salt levels after exercise or hot-weather activities with sports drinks or sodium supplements may help.
Take a Magnesium Supplement
Magnesium is another essential nutrient for good muscle health. This mineral is found in beans, nuts, leafy green vegetables such as kale and spinach, brown rice and whole wheat bread, as well as supplements. Products with electrolytes also contain magnesium and may calm a twitching muscle.
See a Doctor
While most muscle twitches are benign and pose no health concerns, recurring or frequent twitches may signify a more serious complication. Individuals who experience persistent twitching, muscle twitches that last for several minutes, or symptoms such as weakness or a loss of sensation should contact a doctor.
Muscle twitches are uncontrollable movements in a specific area of a muscle or muscle group. About 80 percent of healthy adults experience occasional muscle twitches, and about half of the contractions go unnoticed. Oftentimes, nothing can be done to stop a twitching muscle, but there are ways to calm, relieve or prevent it.