Help me get rid of these muscle cramps!
July 3, 2013 9:54 AM Subscribe
For the past few nights I've been waking up with horrible muscle cramps in my upper arm - it feels like it's happening in the area where my deltoid connects to my bicep. It feels like a charlie horse in my arm - except I can't make it stop by "stretching". Does anyone have any tips on how to make reoccurring episodes of muscle cramps go away?
The pain starts at the top of the arm and radiates down through my entire arm. I also get joint pain in my elbow and my wrist.
I have tried all sorts of different positions and movements with my arm and NOTHING makes the pain go away. The pain can get really really bad and lasts for hours/the whole day. On Friday I was in tears for a while because it was so bad. It feels like a migraine in my arm. I don't know how else to explain it. I've tried cold packs/hot packs/etc, nothing helps.
I went to the doctor and they gave me 600mg ibuprofen, which sort of helps (but doesn't make the pain go away completely) and oxycodone for sleeping, because I have had sleepless nights. I can't take the oxycodone during the day because it knocks me out. And honestly, I really don't want to take any. I used it one night when the pain was just horrible.
Full disclosure: I lift heavy weights and I suspect the muscle cramps are related.
So, what should I be doing to prevent these cramps? Do I need to stretch more (and if so, how do I stretch my inner deltoid/upper bicep area)? Do I need to eat more bananas? Do I need to drink more water? Is this something a chiropractor can help me with? I am at my wits end. I have no idea how to stop the cramps and how long they are going to last each time they start. Right now I've been in pain since 4am and it's driving me crazy.
The pain starts at the top of the arm and radiates down through my entire arm. I also get joint pain in my elbow and my wrist.
I have tried all sorts of different positions and movements with my arm and NOTHING makes the pain go away. The pain can get really really bad and lasts for hours/the whole day. On Friday I was in tears for a while because it was so bad. It feels like a migraine in my arm. I don't know how else to explain it. I've tried cold packs/hot packs/etc, nothing helps.
I went to the doctor and they gave me 600mg ibuprofen, which sort of helps (but doesn't make the pain go away completely) and oxycodone for sleeping, because I have had sleepless nights. I can't take the oxycodone during the day because it knocks me out. And honestly, I really don't want to take any. I used it one night when the pain was just horrible.
Full disclosure: I lift heavy weights and I suspect the muscle cramps are related.
So, what should I be doing to prevent these cramps? Do I need to stretch more (and if so, how do I stretch my inner deltoid/upper bicep area)? Do I need to eat more bananas? Do I need to drink more water? Is this something a chiropractor can help me with? I am at my wits end. I have no idea how to stop the cramps and how long they are going to last each time they start. Right now I've been in pain since 4am and it's driving me crazy.
Potassium, hydration, and rest would be my first line of attack. Then a massage therapist who specializes in sports injuries.
posted by Specklet at 9:59 AM on July 3, 2013 [1 favorite]
posted by Specklet at 9:59 AM on July 3, 2013 [1 favorite]
Try progressive muscle relaxation (there are recordings available online, you'll have to pick one with a voice/pace/etc that you like).
posted by bilabial at 10:21 AM on July 3, 2013
posted by bilabial at 10:21 AM on July 3, 2013
Those don't sound like muscle cramps- they sound like nerve pain. Possibly you've irritated a nerve in your shoulder, in which case you should definitely let it rest and heal. But probably see another doctor.
posted by thewumpusisdead at 10:43 AM on July 3, 2013 [1 favorite]
posted by thewumpusisdead at 10:43 AM on July 3, 2013 [1 favorite]
In addition to what Specklet said. I'd add magnesium, calcium (and D3 which helps with absorption) and up the amount of water I was drinking. And, if you're vegetarian more sodium.
posted by redindiaink at 10:44 AM on July 3, 2013
posted by redindiaink at 10:44 AM on July 3, 2013
Potassium and Quinine, i.e. bananas, and Gin and Tonic.
posted by 445supermag at 10:52 AM on July 3, 2013
posted by 445supermag at 10:52 AM on July 3, 2013
Re-reading this makes me think thewumpusisdead is right: "It feels like a migraine in my arm." Sounds like nerve pain. Go to another doctor.
posted by Specklet at 11:03 AM on July 3, 2013
posted by Specklet at 11:03 AM on July 3, 2013
Response by poster: Nerve pain sounds possible - when my muscles cramp I can usually see it happening, but I haven't been able to actually SEE any physical muscle cramps, and stretching doesn't help. I guess I will definitely have to lay off the weights for a while.
posted by carmel at 11:28 AM on July 3, 2013
posted by carmel at 11:28 AM on July 3, 2013
I had pain in that area and my GP gave me a prescription for physical therapy. Actually, scratch that, my GP referred me to an orthopedist who prescribed PT. I recommend that chain of events. In my case the pain was caused by a huge imbalance of strength in my rotator cuff muscles, the result of training the compound lifts to the exclusion of isolation movements. So... something to think about. After a lot of PT (which was actually pretty fun because I worked with a PT at a gym instead of through a PT service) the problem went away and I was able to lift heavy again without painkillers or worry. So... good luck!
posted by telegraph at 11:30 AM on July 3, 2013
posted by telegraph at 11:30 AM on July 3, 2013
Trying more salt wouldn't hurt, if you've been sweating more than usual.
posted by endurance at 11:45 AM on July 3, 2013
posted by endurance at 11:45 AM on July 3, 2013
I'd just like to echo the previous suggestions for drinking more water and consuming more potassium and magnesium. These two minerals are often depleted in athletes (such as you are, being a weight lifter), and are often not replenished due to inadequacies in the diet. Their absence means the body pulls them from other areas of the body (generally the muscles) in an effort to keep more vital bodily processes running instead--after all, magnesium assists with over 300 chemical reactions in the body. Their depletion from muscle tissue often results in cramping as a result.
You can take the two as supplements--sometimes within the same formula, or you can eat foods that are rich in them (before bed). For potassium, that can be a sweet potato (yielding the highest: 694 mg of potassium), dark leafy greens (655 mg) or some dates (584 mg)--of course you could also stick to bananas (422 mg).
For magnesium I would eat a handful of pumpkin seeds. Not only are they high in magnesium (534 mg - 134% of your DV), but they also supply Tryptophan, that great little amino acid that helps with sleep. If you're male, there's also lots of research going into pumpkin seed oil and its benefits for prostate health---so perhaps another bonus too. If you don't want to eat seeds, there's also Dark Chocolate, which contributes about 327 mg of magnesium--just make sure it's genuine dark chocolate and not excessively sweetened.
Keep in mind that too much magnesium acts as a laxative---so start off small and work your way up.
posted by stubbehtail at 11:59 AM on July 3, 2013
You can take the two as supplements--sometimes within the same formula, or you can eat foods that are rich in them (before bed). For potassium, that can be a sweet potato (yielding the highest: 694 mg of potassium), dark leafy greens (655 mg) or some dates (584 mg)--of course you could also stick to bananas (422 mg).
For magnesium I would eat a handful of pumpkin seeds. Not only are they high in magnesium (534 mg - 134% of your DV), but they also supply Tryptophan, that great little amino acid that helps with sleep. If you're male, there's also lots of research going into pumpkin seed oil and its benefits for prostate health---so perhaps another bonus too. If you don't want to eat seeds, there's also Dark Chocolate, which contributes about 327 mg of magnesium--just make sure it's genuine dark chocolate and not excessively sweetened.
Keep in mind that too much magnesium acts as a laxative---so start off small and work your way up.
posted by stubbehtail at 11:59 AM on July 3, 2013
If it's an ulnar nerve entrapment, which it sounds like it might be, you may be able to work on releasing the pressure that is trapping it with basic nerve flossing movements.
You should also give voodoo flossing a try - this is an amazingly useful self-treatment that you're going to need sooner or later if you're a lifter. If the pain is in any way related to soft tissue inflammation, this is the most effective way to cycle through that process and resolve the lymphatic traffic jam that's keeping the site inflamed. Be careful with the pressure starting out. You can use any resistance band or just cut up an old inner tube.
And before you go back to lifting, make double-sure sure your routine is sound (i.e. not promoting shoulder muscle imbalances or other postural issues) and your form is good on all the lifts you're doing. The closer you can pinpoint the mechanism of injury, the less likely you are to go through this again in future.
posted by Kandarp Von Bontee at 5:09 PM on July 3, 2013
You should also give voodoo flossing a try - this is an amazingly useful self-treatment that you're going to need sooner or later if you're a lifter. If the pain is in any way related to soft tissue inflammation, this is the most effective way to cycle through that process and resolve the lymphatic traffic jam that's keeping the site inflamed. Be careful with the pressure starting out. You can use any resistance band or just cut up an old inner tube.
And before you go back to lifting, make double-sure sure your routine is sound (i.e. not promoting shoulder muscle imbalances or other postural issues) and your form is good on all the lifts you're doing. The closer you can pinpoint the mechanism of injury, the less likely you are to go through this again in future.
posted by Kandarp Von Bontee at 5:09 PM on July 3, 2013
I also lift heavy weights and do other complicated and repetitive things to my shoulder and I tend to get instability as well as knots between my scapula and spine that can pull things out of alignment and cause pain in the front of my shoulder, down into my bicep and even into my forearm. I recommend that you try to work on the rear and front shoulder and down into the bicep daily with foam rollers, lacrosse balls and mobility exercises. In the meantime, magnesium, potassium and ibuprofen could be tried to see if it at least helps you sleep.
posted by tinamonster at 6:31 PM on July 3, 2013
posted by tinamonster at 6:31 PM on July 3, 2013
Yup - salts.
You're working out hard, you're drinking a lot of water, it's summer and you're sweating a lot and your sweat is sucking a lot of ions from out of your body/bloodstream. You need to replenish your electrolytes.
BRAWNDO
The Thirst Mutilator
It's got what plants crave!
Well, not the last part. Not the middle part, and not the first part, but you're very likely mildly deficient in electrolytes right now. Easy to remedy. Banana for potassium, table salt (a little on tomatoes is yummy) for sodium and chloride or just a bunch of "sports drink" (but you're getting a lot of sugar with it, too, though). You're probably getting more than enough magnesium and manganese from your protein rich diet, unless you're vegetarian/vegan.
In the summer, I buy the powdered sports drink stuff, make it up half or quarter strength, dissolve in a little creatine (like a tsp in 2L) and stick the pitcher in the fridge. Have a couple of pitchers going so at least one is cold. Great rehydration material. If I'm sweating really hard for many days straight, I'll take a daily multimineral every few days.
posted by porpoise at 8:49 PM on July 3, 2013
You're working out hard, you're drinking a lot of water, it's summer and you're sweating a lot and your sweat is sucking a lot of ions from out of your body/bloodstream. You need to replenish your electrolytes.
BRAWNDO
The Thirst Mutilator
It's got what plants crave!
Well, not the last part. Not the middle part, and not the first part, but you're very likely mildly deficient in electrolytes right now. Easy to remedy. Banana for potassium, table salt (a little on tomatoes is yummy) for sodium and chloride or just a bunch of "sports drink" (but you're getting a lot of sugar with it, too, though). You're probably getting more than enough magnesium and manganese from your protein rich diet, unless you're vegetarian/vegan.
In the summer, I buy the powdered sports drink stuff, make it up half or quarter strength, dissolve in a little creatine (like a tsp in 2L) and stick the pitcher in the fridge. Have a couple of pitchers going so at least one is cold. Great rehydration material. If I'm sweating really hard for many days straight, I'll take a daily multimineral every few days.
posted by porpoise at 8:49 PM on July 3, 2013
Please give Vitamin B6 a try - 200-600 mg - right away when the pain begins. It should stop within minutes if it's a muscle cramp.
I know, I know - no one wants to believe this, but I have Parkinson's and have the mother of all cramps in my legs, feet, toes, ankles, and sometimes in my shoulders/arms every single night and if it weren't for B6, I honestly don't know how I'd stand it. Quinine, potassium, magnesium, and two prescription meds whose names I don't recall - all were worthless; only the Vit B6 works. Even 30 years ago, way before the Parkinson's diagnosis, I used to get bad cramps in the sciatic area and low back, sometimes in my feet, and B6 was the only thing that helped, although it didn't always stop the sciatica.
I hope you'll try it and I hope it works for you as well as it does for me.
posted by aryma at 9:46 PM on July 4, 2013
I know, I know - no one wants to believe this, but I have Parkinson's and have the mother of all cramps in my legs, feet, toes, ankles, and sometimes in my shoulders/arms every single night and if it weren't for B6, I honestly don't know how I'd stand it. Quinine, potassium, magnesium, and two prescription meds whose names I don't recall - all were worthless; only the Vit B6 works. Even 30 years ago, way before the Parkinson's diagnosis, I used to get bad cramps in the sciatic area and low back, sometimes in my feet, and B6 was the only thing that helped, although it didn't always stop the sciatica.
I hope you'll try it and I hope it works for you as well as it does for me.
posted by aryma at 9:46 PM on July 4, 2013
This thread is closed to new comments.
I had chronic shoulder issues, a lot of pain etc. Working with a physiotherapist did nothing to help at all, and massage never did any good, but then I started working with an athletic therapist. THAT helped tremendously and within 6 weeks or so I had no shoulder pain at all and I got in to the best shape of my life. Highly suggest finding an athletic therapist to work with.
posted by PuppetMcSockerson at 9:58 AM on July 3, 2013