Muscle Aches and Cramps
You might experience back soreness after a long day playing with the kids,
have aching shoulders after overdoing it in the swimming pool, or feel calf
pains during the night. Occasional muscle aches and cramps often just
accompany the rigors of life. They are rarely a cause to worry.
Muscle aches can affect an active child, as well as a sedentary child who
sits in front of the television playing video games and watching programs.
The pain often occurs when muscles are overused and pulled or strained,
particularly after a vigorous workout that didn't follow a warm-up or
stretching session. The pain can range from mild to severe and usually
dissipates after a few restful days. Lingering or recurrent pain,
especially when accompanied by a fever, decreased muscular strength, or
joint swelling, could suggest a severe strain, possibly injury.
The feeling of a muscle turning into a knot indicates a muscle cramp.
Muscle cramps could afflict any child, regardless of fitness or diet. Heat
cramps, which are common to the calves, the thighs, and the abdomen, can
strike a person who exercises in hot weather or a hot gymnasium and who
needs water. Night cramps often knot up the muscles of the calves, the
feet, and the thighs, causing sharp pains and tightened muscles, which
commonly awaken people from a sound sleep.
Nutritional deficiencies of calcium, magnesium, potassium, and the B
vitamins are often the root cause of muscle aches and cramps. Lack of sleep
can also contribute to this problem.
Eat foods that are high in calcium: kelp, cheese, collards, kale, turnip
greens, almonds, yogurt, milk, broccoli, and calcium-enriched rice and
Also eat foods that are high in magnesium: whole grains, nuts, legumes,
soy, and green leafy vegetables.
Foods that are high in potassium are beneficial as well: fruits and
vegetables, specially apples, bananas, carrots, oranges, potatoes,
tomatoes, cantaloupes, peaches, plums, strawberries, meat, and fish.
Electrolyte drinks can help you quickly restore lost minerals. We recommend
these drinks only on a short-term basis, though. Many contain artificial
colorings and large amounts of sugar, although more healthful alternatives
Drinking water on hot days or after physical activity is important.
** All of these prescriptions below have been proven effective; level of
effectiveness depends on the individual. Please consult your doctor when
taking any and all supplements.
The top 7 vitamins and supplements shown to help
Muscle Aches and Cramps:
The Prescription for Natural Cures by James F. Balch,
M.D. and Mark Stengler, N.M.D.
Super Prescription #1
- LifeSource Product
Take 400 mg daily. Magnesium is a muscle relaxer, and a
deficiency contributes to cramping, aching, and
Super Prescription # 2
Calcium / Magnesium
– LifeSource Products -
See All of our Cal/Mag Products.
Take 600 mg twice daily. Calcium is required for muscle
and nerve relaxation. It works in tandem with magnesium
to relax muscles.
Super Prescription #3
- LifeSource Product
Take up to 300 mg daily. A potassium deficiency can
lead to muscle cramping. Note: If you are on blood
pressure medication, use under the guidance of our
Super Prescription #4
Aspirin – All Natural
- LifeSource Product
Take as directed on bottle. This remedy is has shown
help in this area.
Super Prescription #5
Multivitamin – High Potency
– LifeSource Products - See All of our
Take a high-potency multivitamin and mineral formula
daily, as it will contain a strong base of the
nutrients that protect against muscle cramping.
Super Prescription #6
Phyto Greens - Super Greens
- LifeSource Products - See All of our
Phyto Green Products.
Take an organic super green food, such as chlorella or
spirulina, or a mixture of "super green foods" each
day. Take as directed on the container. It contains a
variety of minerals for muscle relaxation.
Super Prescription #7
– LifeSource Product
Take 500 mg three times daily. This nutrient has
natural antispasmodic properties. It is especially good
for muscle cramps and aches related to an injury.
Reduce the dosage if diarrhea occurs.
Foods to Avoid
Avoid products that lead to the loss of minerals, such as soda pop, candy,
and refined breads and pastas.
B vitamins can become depleted, due to the effect of stress, thus
causing muscle cramps and aches. Take a 50 mg complex twice daily.
Protease enzymes reduce muscle aching and inflammation. Take 1 capsule
three times daily between meals.
Black cohosh (Cimicifuga racemosa) reduces spasms of the muscles. Take
40 mg of a 2.5 percent triterpene glycoside extract twice daily.
Arnica (Arnica Montana) oil relieves muscle pain and tenderness. Apply
the oil to painful areas twice daily.
Horse chestnut (Aesculus hippocastanum) is helpful for spasms in the
legs due to poor circulation. Take 300 mg twice daily.
Bruce Brightman – founder
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As always, consult your physician before taking any and all
LifeSource Vitamins. Individual results may vary.
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