man running on treadmill at home

Building a Home Gym on a Budget

Building a Home Gym on a Budget

man running on treadmill at home

Building a home gym can be a wonderful investment and a convenient solution for individuals who prefer to work out in the comfort of their own space. While setting up a home gym may seem like an expensive endeavor, it is entirely possible to create a functional and effective space on a budget. This article aims to guide readers on how to build a home gym while keeping expenses to a minimum.

Assess Your Space and Needs

Before embarking on your home gym journey, take a moment to assess the available space and determine your workout requirements. Consider the type of exercises you enjoy, the equipment you need, and the space you have to accommodate them. Understanding your specific needs will help you prioritize while shopping and prevent overspending on unnecessary items.

Focus on Basic Equipment

When building a home gym on a budget, it is essential to focus on basic equipment that will allow you to perform a wide range of exercises effectively. Opt for multifunctional items such as resistance bands, stability balls, and dumbbells or kettlebells. These versatile pieces provide excellent training options without breaking the bank. Additionally, consider investing in a pull-up bar, which can be easily mounted on a doorway, providing an intense upper body workout.

Go for Affordable Cardio Options

Cardiovascular exercises are vital for maintaining a healthy lifestyle. However, cardio equipment can often be costly. To save money, think outside the box and consider alternative options. Instead of purchasing a treadmill, go for outdoor walking, running, or jogging. This has the added benefit of exposing you to natural sunlight and fresh air.

If outdoor activities don’t appeal to you, consider investing in a jump rope or a stationary bike, both of which are relatively inexpensive and offer great cardio workouts. Alternatively, there are some wonderful classes available online that offer an aerobic workout in a minimal footprint at home.

Check Out Secondhand Stores and Online Marketplaces

woman shopping for gym equipment online

One of the best ways to save money on home gym equipment is by checking out secondhand stores and online marketplaces. Many people sell their barely used or unwanted fitness equipment at significantly reduced prices. Scour local thrift stores, browse online platforms like Craigslist, eBay, or Facebook Marketplace, and be patient. Quality equipment at a fraction of the original cost can often be found with a bit of persistence.

DIY Alternatives

In addition to purchasing used equipment, consider DIY alternatives to save even more money. For example, instead of purchasing costly gym mats, use old rugs or workout on a carpeted area. If you need weightlifting equipment, fill large water jugs or duffel bags with sand or other weighted materials to use as free weights.

Utilize Bodyweight Exercises

Bodyweight exercises are an incredible way to build strength and muscle without the need for expensive equipment. Incorporate exercises such as push-ups, squats, lunges, planks, and burpees into your routine. These exercises engage multiple muscle groups and require no equipment, allowing for an intense workout with no added expense.

Don't Forget About Safety

No matter the budget, safety should always be a priority when building a home gym. Invest in proper flooring for your workout area to prevent injuries. Using padded mats or interlocking foam tiles can protect your joints and limbs from potential impact. Additionally, ensure that any larger equipment is stable and securely anchored to avoid accidents during use.

Building a home gym on a budget is entirely achievable with careful planning and considered purchases. Assess your space and needs, prioritize basic equipment, explore secondhand options, and consider DIY alternatives. By following these steps, you can create a functional and affordable home gym to meet your fitness goals without breaking the bank.

Dr. Meredith Warner Baton Rouge Orthopedic Surgeon
ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation
woman doing yoga on beach

Yoga and Its Health Benefits

Yoga and Its Health Benefits

woman doing yoga on beach

Yoga has been practiced for thousands of years and is known for its numerous health benefits, both physical and mental. Combining yoga with supplements from The Well Theory can enhance these benefits and help individuals achieve overall well-being.

Yoga is an ancient practice that originated in India, focusing on the mind-body connection and the balance between physical and mental strength. The practice involves a series of postures, breathing exercises, and meditation techniques. Balance of the body is emphasized.

woman doing yoga stretches

Physical Benefits Of Yoga

One of the most notable health benefits of yoga is its ability to improve flexibility and strength. Regular practice can help individuals achieve greater flexibility, as it stretches and lengthens the muscles. This flexibility reduces the risk of injuries and improves posture, reducing the strain on the body. The various poses in yoga also require the engagement of different muscle groups, leading to increased muscle strength and endurance.

Yoga is also highly beneficial for cardiovascular health. The combination of stretching, deep breathing, and meditation increases blood circulation, thus improving cardiovascular function. This can help reduce the risk of heart disease and high blood pressure. Different styles of yoga will engage more aerobic work than might be expected.

happy woman by the beach

Yoga And Mental Health

In addition to the physical benefits, yoga has a significant impact on mental health. The meditation and breathing exercises involved in yoga promote relaxation and reduce stress levels. Regular practice can improve mental clarity, focus, and overall well-being. Yoga has also been found to be effective in managing anxiety and depression, as it enhances the production of feel-good hormones and reduces the stress hormone cortisol.

Combining Yoga & Well Theory

To further amplify the benefits of yoga, one can incorporate supplements from The Well Theory into their practice. The Well Theory offers a range of supplements designed to support overall well-being, joint health, and cognitive function.

Supplements such as The Well Theory’s Pain Relief + Recovery Cream can be applied topically before or after a yoga session. This cream contains natural ingredients like PEA and menthol, which provide temporary relief from joint and muscle pain. Applying this cream can help alleviate any discomfort or soreness experienced during or after yoga practice, allowing individuals to fully enjoy their sessions without any hindrance.

Another supplement that complements a yoga practice is The Well Theory’s Brain Booster Focus capsules. These capsules contain ingredients like Rhodiola, Bacopa Monnieri, Ashwagandha, and Choline which promotes cognitive health and supports memory, focus, and concentration. Including these capsules in the daily routine can enhance the mental benefits of yoga, helping individuals maintain mental clarity and focus throughout their practice and beyond.

Furthermore, The Well Theory offers other supplements like multivitamins that provide the essential nutrients required for overall well-being and joint support. These supplements can help individuals maintain optimal health and support their body’s natural healing processes, making yoga practice more effective and rewarding.

Yoga is a holistic practice that brings numerous health benefits, both mentally and physically. By incorporating supplements from The Well Theory into their yoga practice, individuals can enhance these benefits and achieve overall well-being. Whether it’s joint health, cognitive function, or overall wellness, The Well Theory offers a range of supplements designed to support individuals on their yoga journey. With regular practice and the right supplements, individuals can experience the full potential of yoga and achieve a balanced and healthy lifestyle.

Dr. Meredith Warner Baton Rouge Orthopedic Surgeon
ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation
older adults using yoga exercise balls

Easy Bodyweight Exercises to Reduce Joint Pain

Easy Bodyweight Exercises to Reduce Joint Pain

older adults using yoga exercise balls

 When you suffer from joint pain or stiffness caused by osteoarthritis or other inflammatory conditions, exercise often feels too burdensome.  However, staying active while managing joint pain is important to help ease discomfort and enhance overall well-being.  Exercise and activity are proven ways to reduce the pain of deteriorating joints.  Stronger muscles around joints are needed to lessen pain associated with them.

 

Exercise also helps promote synovial fluid circulation, a lubricating fluid inside joints that helps keep them flexible. This fluid acts as a cushion for joints and thickens in colder temperatures making joints feel stiffer in the autumn and winter. 

 

Bodyweight exercises are a low-impact way to keep moving and get your heart pumping, boost circulation, and nourish the synovial membrane. This gentle movement routine also flushes cellular waste from the body and offers many other health benefits.

Bodyweight Exercises

No special equipment or gym membership is needed to perform these exercises which use your body weight as resistance. It’s a reliable, easy way to strengthen your muscles and manage joint pain in as little as 10 minutes daily. 

Other benefits include:

  • Pain reduction
  • Improved balance
  • Increased flexibility and endurance
  • Minimize joint stress while exercising
  • Stabilize the muscles surrounding the joints

Here are 5 simple bodyweight exercises to promote joint health, tame inflammation, and facilitate a more active and pain-free lifestyle. Perform two sets of 8-12 reps up to two times daily.  It goes without saying that you should check with your treating physician prior to starting any exercise routine. Start with a few of these exercises and remember to do some gentle stretches or a brisk walk as a warm-up.

Wall Push-Up

With your hands shoulder-width apart, press your body against the wall and do a push-up. This gentle exercise strengthens the chest, shoulders, and arms without straining the joints.

Calf Raises

Stand on a flat surface with your feet hip-width apart. Hold onto a countertop or balance bar for support. Raise your heels as high as possible and lower back down. Strengthens and stretches calf muscles and improves ankle stability.

Arm Circles

This easy exercise can be done sitting or standing. It helps improve the range of motion in the shoulders and boosts circulation. Stretch your arms straight out to the sides, make small circles, and gradually increase the size of the circles as tolerated.

Partial Squats

Standing with your feet hip-width apart, bend your knees slightly, and perform a shallow squat. Hold for 30 seconds or as long as tolerated, and rise back to standing. Helps stabilize the knee joint and strengthens the quadriceps muscles.

Glute Bridges

On a firm surface, lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground and squeeze your glutes for five seconds, repeat. Perform regularly to strengthen the glutes, hamstrings, and lower back muscles.

Joint Health Supplements

Dr. Meredith Warner’s complete supplement line features an array of products for enhanced daily living. Here are a few of her hand-selected choices for optimal joint health.

Super Omega-3 Softgels: 

Omega-3 fatty acids are essential for overall wellness. Fatty fish such as salmon, flaxseeds, and walnuts are all good sources of Omega-3. But we rarely get enough of this powerhouse anti-inflammatory through diet alone.

Supplementing with Omega-3 helps combat low-grade inflammation, and relieve joint pain, stiffness, and swelling. It touts the added benefits of boosting blood flow to the brain, staving off age-related cognitive issues, and improving mental outlook.

Joint Health Multi:

This unique, highly absorbable formula contains the most effective and scientifically backed pain and inflammation-fighting ingredients such as Tumeric and Ginger Root Extract. It also includes PEA (palmitoylethanolamide) , a natural pain-relieving fatty acid that our bodies make. Scientific studies revealed its anti-inflammatory, antioxidant, and neuroprotective qualities. 

Joint Health Multi is an alternative to NSAIDs that can damage the liver and stomach lining. It eases joint pain and inflammation and increases mobility with activities of daily living.

Dr. Meredith Warner Baton Rouge Orthopedic Surgeon
ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation
Lady in Icy Lake Water - Cold therapy

The Scientific Benefits Of Cold Therapy

The Scientific Benefits Of Cold Therapy

Lady in Icy Lake Water - Cold therapy

Cold therapy is the use of cold temperatures to relieve symptoms and conditions. Cold therapy includes cold-water immersion and whole-body cold therapy.

Cold-water immersion involves an individual submerging their body partially or fully in water at approximately 15 degrees C (59 Fahrenheit). This can be performed at home or in a clinical setting. This is a very common practice with athletes. Full submersion is usually required (up to the neck).

Whole-body cold therapy involves being in a chamber filled with cold air chilled to -110 degrees C or colder (-230 Fahrenheit). This method is commonly referred to as cryotherapy and became very popular in recent years.

Cold therapy has been considered an accepted form of therapy treatment for many common acute injuries and post-exercise recovery. Currently, there is a body of knowledge growing that suggests there are a large amount of wellness benefits, both physical and mental from this process as well. But what is the science behind it?

Categories of Cold Therapy Benefits

Pain Management

Cold therapy has been shown to help reduce nerve sensitivity and swelling. Thus reducing the perception of acute and chronic pain. This is an accepted practice to reduce delayed onset muscle soreness (DOMS) pain.

Inflammation

Cold therapy triggers hormone changes in the body that lower inflammation levels in the body as well as reduce visible signs of swelling.

Depression & Anxiety

Research has been shown to help relieve depressive symptoms because inflammation markers have been observed at higher levels in those with depression and anxiety. There is a very strong association between chronic inflammation and depression according to research.

Mood & Brain Function

The cold temperatures used in cold therapy stimulate a hormonal response in the body that has antioxidant effects that can improve mood and brain function. Stress resiliency is also markedly improved due to changes in levels of neurotransmitters in the brain.

Heart Rate Variability

HRV is the fluctuation of time between heartbeats. This is a very subtle change that can only be measured with sensitive instruments. Cold therapy can help improve variability which in turn improves physical and psychological stress.

Vasoconstriction

Muscles in the walls of blood vessels narrow the vessels slowing down blood flow. Cold therapy initiates this response which reduces muscle pain, swelling, and fatigue. This happens in the periphery.

Well Theory’s Muscle Recovery Supplements

CoQ10 Plus Gummies

Coenzyme q10 is an essential molecule needed by the body to provide optimal mitochondrial function. Optimal mitochondrial function can in turn help manage muscle pain and post-activity recovery. These gummies also contain tart cherry extract and Chaga mushrooms which act as natural anti-inflammatories!

Tart Cherry Extract

Tart Cherry Extract is a natural anti-inflammatory that works partly through COX-2 enzyme inhibition; this means that it might act in the body in a similar fashion to how synthetic NSAIDs work in the body. It is also a natural antioxidant that helps the body control levels of free radicals and oxidative stress!

NMN

NMN is a molecule that increases the body’s ability to synthesize NAD+ which is very important to cellular health and has been proven to increase aerobic capacity during exercise which can help speed up post-activity recovery!

Dr. Meredith Warner Baton Rouge Orthopedic Surgeon
ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Your Essential Guide To Our Pain Relief + Recovery Cream

Your Essential Guide To Our Pain Relief + Recovery Cream

Pain Relief & Recover Cream Jar with Dr. Meredith Warner

Dr. Meredith Warner’s Pain Relief + Recovery Cream was specially formulated to deliver fast, targeted results to painful joints and muscles. Relax and recover myofascial tissues and improve your range of motion with this unique combination of powerful ingredients. 

  • PEA (Palmitoylethanolamide)
  • Menthol Crystals
  • Turmeric
  • Rosehip Oil
  • Essential Oil Blend

This cream includes skin-nourishing ingredients like shea butter, aloe vera juice, hyaluronic acid, myristyl myristate, and witch hazel. 

“What all of these essential oils and PEA do is get you out of that hypercycle of constant self-attack, let things calm down, treat the pain and then let your body heal itself. At the end of the day, everything we do is just to help the body heal itself, which is of course my mission - to let the human body do what it was designed to do.”


This Product works

If my lower back is bothering me due to some arthritis and I’m having a hard time getting to sleep, I just rub some of this cream in and it really helps reduce the ache and allows me to fall asleep.

-Jenny J. 


Daily ritual

I absolutely love the pain relief and recovering cream. I started off using it every morning and now I have began using it every night as well. It provides much-needed relief! Although it is a small jar the cream surprisingly lasts.

-Sarah P.

Great product

I have tried so many creams. This is the only one that actually works!! Love it!

-Anonymous


Game Changer!

I’m very active with Brazilian Jiu Jitsu and outdoor activities, so when I began to suffer from plantar fasciitis, it was crippling to say the least.  I was lucky to find and try The Healing Sole sandal which I found to be great in relieving the pain. However, it was not until I combined it with the pain relieve cream that my recovery skyrocketed. Getting out of bed and taking those first very painful steps are no longer an issue. I have my life back. I owe it all to the pain cream and sandal. I’m always recommending the pain cream to my friends who suffer any joint, ligament, and muscle pain and stand by this produce and that it works!!

-Sonny S.


Awesome pain reliever !

I have used this cream for osteoarthritis of the knees and back pain. It is awesome. It provides great relief . I also put the jar in the refrigerator and applying it cold provides further comfort. I never allow myself to be without this product.

-Edith D. 

Pain Relief Cream Extra Strength brings relief

I use the Extra Strength Pain Relief Cream on the tops of my feet after I get home from work. I’m a teacher and am on my feet all day. I wear custom orthotics, compression socks, and good athletic shoes. Even the tops of my feet hurt by the time I get home. I rub the cream in and sit with my feet up for about ten minutes to let it soak in and has helped every time I’ve used it!

-Deborah T. 

FREQUENTLY ASKED QUESTIONS

Q: What Is PEA?

A: Palmitoylethanolamide (PEA) is a natural and powerful way to manage pain, inflammation, and damage from oxidative stress. PEA is made in a similar way in humans and in plants, and it can be isolated from peanuts, soy, egg yolks, and other food sources. It’s also made within your body to naturally regulate pain and inflammation. PEA is considered part of the endocannabinoid system.  

It calms pain and sensitivity when massaged into the affected area. Its anti-inflammatory, pain-relieving properties encourage fast-acting, natural recovery from muscle, joint, and ligament pain.

Pain Relief & Recover Cream Jar Open & In Hand

Q: How long does one jar last? 

A: Each jar contains 1 oz of product. We recommend applying a pea-sized amount of the cream once or twice a day to relieve your symptoms. On average, our customers who use a typical amount of cream a day can expect it to last about a month. Of course, this depends on the amount you apply during each application, how many times a day you apply it, etc.

Pain Relief & Recover Cream Jar Open & On Hand

Q: Does the cream have a scent?

A: Yes, the Menthol and essential oils we include in our Pain Relief Cream formula do have a scent. We included these ingredients for several reasons. 

Menthol cools on contact to alleviate sensitivity and reduce joint and muscle pain. It also works to hydrate and calm skin irritation, while lessening the appearance of dark spots.

Our blend of essential oils includes Peppermint, Frankincense, Bergamot, and Wintergreen. These oils relieve pain, muscle spasms, inflammation, and skin irritation, and they also offer aroma-therapeutic properties. 

Q: Will this cream dry my skin? 

A: Dr. Meredith Warner incorporated skin-nourishing ingredients in the Pain Relief + Recovery Cream, so you’re benefiting your skin while reducing joint and muscle pain! Shea butter, Aloe Vera Juice, Hyaluronic Acid, Myristyl Myristate, and Witch Hazel help to hydrate and soften your skin, while reducing irritation.

The Turmeric included can also reduce surface-level scarring, while Rosehip Oil hydrates the skin, lightens scars, and provides antioxidant protection. This cream benefits your health from the inside and out!

Pain Relief & Recover Cream Applied to Foot

Q: How often can the Pain Relief + Recovery Cream be used?

A: Our Pain Relief + Recovery Cream is very safe to use! It can be used daily, whenever you find it necessary to reduce inflammation or pain. Dr. Warner may use it several times on a surgery day – so feel free to use this topical pain reliever as needed. Other over-the-counter pain-relief creams don’t have the same entourage effect that these unique ingredients provide.

So, apply this cream with confidence, knowing that it’s formulated and used by Dr. Meredith Warner. We of course, always recommend consulting with your treating physician prior to adding any new supplements or topical creams to your routine. 

Also Available In This Bundle

Our Foot Pain Bundle features the combined anti-inflammatory benefits of our Pain Relief + Recovery Cream and PEA capsules! 

Dr. Meredith Warner Baton Rouge Orthopedic Surgeon
ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation
Let's Talk...What Matters When It Comes to Diet with Dr. Meredith Warner

[VIDEO] What’s The Most Important Part of a Diet?

[VIDEO] What's The Most Important Part of a Diet?

Dr. Warner shares what matters the most when it comes to diets. She’s a big advocate for the Mediterranean Diet.

IT’S EASY TO GET STUCK IN OLD WAYS OF LIVING. IT’S TIME TO MAKE ROOM FOR THE NEW WAYS OF HEALING.

Berberine: Longevity Series - Active AMPK, Metabolic Health Supplement Jar With Benefits

Berberine

Berberine activates AMPK activation, the AMPK pathway regulates cellular energy and cellular homeostasis. Berberine has been shown to lower blood sugar, cause weight loss and improve heart health, to name a few.

Alpha-Lipoic Acid

This daily supplement provides powerful, effective support for diabetic neuropathy pain.

Dr. Meredith Warner loves Alpha-lipoic Acid for those with Peripheral Neuropathy to help the pain, numbness, and tingling stay away naturally!

This helps you ward off harmful inflammation & oxidative stress, which can damage nerves that lead to neuropathic pain.

Alpha-Lipoic Acid Supplement Jar for Diabetic Neuropathy & Nerve Pain Relief Shown With Benefits
Let's Talk...Inflammation Studies with Dr. Meredith Warner

[VIDEO] How Much Exercise Do We Need?

[VIDEO] How Much Exercise Do We Need?

Dr. Warner talks about how much exercise is needed to lead an active lifestyle, and maintain your health.

IT’S EASY TO GET STUCK IN OLD WAYS OF LIVING. IT’S TIME TO MAKE ROOM FOR THE NEW WAYS OF HEALING.

Tart Cherry Extract Supplement for Connective Tissue & Anti-Inflammatory: Jar

Tart Cherry Extract

Tart Cherry Extract is a powerful antioxidant supplement that works in a similar way to NSAIDs, without the harsh side effects. It acts on the COX-2 enzymes along the inflammatory pathway to reduce inflammation and pain. 

Joint Health Multi

Dr. Warner’s Joint Health Multi is a unique combination of turmeric, ginger, piperine and PEA. It contains a 95% concentration of curcumin, the primary active ingredient in turmeric that reduces inflammation. 

All these ingredients work together to provide antioxidant and anti-inflammatory benefits that can empower you to feel better, naturally. 

Joint Health Multi: Turmeric, Ginger and PEA
Easy + Natural Ways To Reduce Spider Veins

What Causes Muscle Cramps?

What Causes Muscle Cramps?

Easy + Natural Ways To Reduce Spider Veins

If you’ve experienced a muscle cramp before, you know it can be painful and disruptive. Often, muscle cramps can make it feel impossible to move or function.  

So, what causes muscle cramps and can we prevent them? 

What Causes Muscle Cramps?

Muscle cramps are an involuntary, often sudden muscle contraction. They typically occur in the legs, and sometimes the contraction can even be visible or felt as a lump under the skin.

Muscle cramps, sometimes referred to as a charley horse, typically go away on their own and aren’t serious cause for concern. However, they can be a cause for concern if they occur frequently, don’t get better with self-care, or cause muscle weakness.

Typically, muscle cramps are caused by overexertion, strain, or dehydration. They can also be common during pregnancy or as you age, due to a decrease in muscle mass.   

Those who exercise regularly may experience muscle cramps, especially when outside in the heat, or when they haven’t had a sufficient amount of water. 

They can also be caused by underlying conditions like poor blood flow, nerve compression or a mineral deficiency.

Man Post Workout

If your arteries narrow while you’re exercising, this can reduce the blood supply to the muscles in your legs, putting you at greater risk for a cramp. Hypothyroidism is associated with cramping.  Low levels of electrolytes are also a cause of muscle cramping.  Some medications and alcohol can also lead to muscle cramping.  Many cramps occur at night and these are called sleep-related leg cramps.  These generally affect the foot and calf muscles and they are benign.   

When it comes to mineral deficiency causing cramps, you’ll want to make sure you’re getting plenty of potassium, magnesium and calcium. Certain medications, like diuretics can make it more difficult for you to maintain these nutrients. If you’re experiencing muscle cramps, we’d recommend consulting with your physician, and asking them to test for mineral deficiencies.  This is especially true if the cramping is associated with weakness. 

Reduce Your Risk For Muscle Cramps

You can reduce your risk for muscle cramps by staying hydrated, stretching after exercise, and ensuring you have enough essential minerals to support your needs. 

Well Theory’s Essential Joint & Tissue Support is a daily multivitamin that supplies you with magnesium, zinc, vitamin D, vitamin C and PEA. The vitamins and minerals in this multi help you establish a healthy foundation, while the PEA can alleviate inflammation and pain. 

Tart Cherry Extract is another Well Theory supplement that helps with inflammation and muscle recovery. It promotes a healthy blood flow, while providing antioxidants that neutralize free radicals. 

Dr. Meredith Warner Baton Rouge Orthopedic Surgeon
ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation