How can I reduce cramps?

To reduce cramps, Andrew Huberman suggests several strategies:

1. Address Electrolyte Balance:

   • Maintaining proper levels of electrolytes, especially magnesium, is crucial. Magnesium malate can help reduce muscle soreness from exercise 1.

2. Breathing Techniques:

   • For cramps like side stitches that occur during activities such as running, performing a physiological sigh can alleviate the pain. This involves taking several deep breaths to regulate the firing of the phrenic nerve, which helps in relieving the discomfort 2.

3. Glute Media Relief:

   • For cramps in specific muscles, such as the glute media, applying pressure to trigger points and then contracting the muscle can provide immediate relief. Repeating this process can help in preventing future issues by conditioning the muscle 3.
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       1

       Magnesium and Potassium

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       2

       Alleviating Side Stitches

       01:35:44
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       3

       Muscle Activation Techniques

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       4

       Nighttime Urination Tips

       01:26:33

Additionally, ensuring proper hydration throughout the day is important. Reducing fluid intake in the hours leading up to bedtime and sipping fluids slowly can also prevent disruptions like nighttime urination, which can indirectly influence muscle cramping 4.

Implementing these strategies can help manage and reduce the occurrence of muscle cramps. Always consult a healthcare professional for personalized advice.