How to Prevent Leg Cramps and Treat Them at Home
Mar 06, · To avoid leg cramps in the future, drink plenty of fluids before and during exercise. Muscles need fluid to contract and relax properly. Prevent tightness by warming up your leg muscles before you work out with some walking in place or a slow jog. After each workout, stretch out your leg muscles for a few minutes. Aug 24, · In addition to stretching, adding heat to your cramping muscles with either a heating pad or a warm bath can help relax and increase blood flow to the cramping muscle (s). Conversely, an ice pack can help ease the pain of a leg cramp while you wait for it to subside.
The muscles in your legs are made up of bundles of fibers that alternately contract and expand to produce movement. A cramp is a sudden, involuntary contraction tightening sasms one of these muscles, typically in your calf. Cramps can last anywhere from a few seconds to several minutes. They can be mild, or intense enough to wake you out of a sound sleep. A sudden, painful muscle spasm in the leg is called a charley horse, which legend has it is named after baseball player Charlie "Hoss" Radbourn, who reportedly suffered from frequent cramps back in the s.
Sometimes there is no obvious cause for a cramp. Exercise is a common trigger, especially after you've exercised for a long period of time or in the heat.
Muscles that are tired or dehydrated become irritated crammps are more likely to cramp up. A deficiency how to train your dog to obey commands electrolytes such as magnesium or potassium in your diet can lead to more frequent cramping, by preventing your how to stop leg cramps and spasms from fully relaxing.
The risk of tl cramp increases during pregnancy, possibly because of circulatory changes and increased stress on the muscles from a growing belly. Age is another factor, with cramps becoming crwmps frequent in middle age and beyond.
Older muscles tire more easily, and they become increasingly sensitive to lower fluid volumes in the body. Cramps can also be a side effect of medicines like statins, which are used to treat high cholesterol. You should be able to treat a cramp on your own, but see a doctor if your cramps are severe, you get them often, or you have other symptoms like numbness or weakness along with them.
Rarely, cramps can signal a problem with the spine, blood stpo, or liver. Most cramps will go away on their own within a minutes. Massaging or ane stretching the muscle will help it relax.
Heat is soothing to tense muscles. Apply a heating pad or warm wet washcloth to help loosen up the muscle. To avoid leg cramps in the future, drink plenty of fluids before and during exercise. Muscles need fluid to contract and relax properly. Prevent tightness by warming up your leg muscles before you work lwg with some walking in place or a slow jog. After each workout, stretch out your leg muscles for a how to record digital tv minutes.
Do another set of stretches fo bed if spaams tend to get cramps while you sleep. Disclaimer: As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Updated: March 6, Published: November, E-mail Address.
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How do I stop a leg cramp? Try forcefully stretching the affected muscle (for example, stretch your calf muscle by flexing your foot upward). Jiggle your leg, massage it, or force yourself to walk. It might also help to apply ice or heat – use a heating pad or take a warm bath. Aug 01, · If a cramp does hit, you can ease it in the moment by stretching the muscle gently. To find a long-term solution to leg cramps, however, you might .
Ever been startled from sleep by Charley horse in the dead of night? Leg cramps occur when your leg muscles contract without warning. The cramps can be felt as far as feet and thighs. Whilst the cramp is non-lasting and dissipating on its own, the pain can be tormenting and your legs may feel the tender for hours to come. Most leg cramps incidences are known to occur during the night while sleeping. It is prominent among those who do strenuous task in warm conditions.
It is usually treated with sufficient care and some home remedies. In this article on home remedies for leg cramps information has been given on the causes, symptoms and easy techniques by which you can get relief from the discomfort. Due to lesser known facts about the trigger for idiopathic cramps, the outline of the cause is built based on the assumptions and theories. Stretching will stimulate relief to your body. Stand on the edge of stairs, with the front portion of your feet in contact with the ground while the hind half of the feet hanging off the edge.
Gently lower your soles a few inches lower than the normal height. Hold the pose for a few seconds and then retain the regular posture. Repeat the process for a few seconds and you will feel easiness. Stretch sufficiently to gently exercise your soles that in turn stimulate the leg muscles. It will help you get relief from the pain.
Stretching is best when you do it each night before going to bed. You can have five cups of chamomile tea in the duration for two weeks. Glycine, an amino acid in the urine can easily relieve the cramps and muscle spasms. It also contains proteins that can act as a natural muscle relaxant. Did you know Apple Cider Vinegar is rich in potassium?
Leg cramps can be caused due to low levels of potassium. ACV has high resources of potassium and this, when mixed with sodium , can regulate the fluid balance in the body. The powder of turmeric is widely used to treat wounds, muscle cramps and many more shall we call body challenges? Many of the medicinal properties of turmeric is because of the component, curcumin. It has the properties of anti-inflammatory and also displays antibacterial abilities.
Similar to mustard and apple cider vinegar, pickle juice also contains acetic acid. Two ounces of pickle juice are enough to set the leg free from cramps. However, the duration might take half an hour. You can drink a cup of Rooibos tea to ward off cramps. The minerals in this tea are magnesium vital for the nervous system , zinc for metabolism , manganese and calcium essential for manganese and calcium and the most important one is iron necessary to carry oxygen to all parts of the body.
Magnesium is essential because it assists the body in absorbing calcium. A lot has been told and written about the anti-inflammatory properties of clove oil and it can be used to reduce swelling and inflammation. The magic component, however, is eugenol, known for its anesthetic properties and hence used in dental care treatment as well. The anti-inflammatory properties of rosemary can help in calming the inflamed muscle tissues as well reduce soreness and pain.
The herb is rich in rosmarinic acid and several volatile oils such as borneol, camphene, cineol, a-pinene and bornyl acetate. All the mentioned compounds are known to have anti-inflammatory and several health properties. Alternate method: You can also drink the mixture to get relief from leg cramps.
However, this method is for prevention of leg cramps. Athletes have always used mustard as per the recommendation of sports trainers for escaping from leg cramps. Intake of one tablespoon of mustard yellow at the start of the cramp can give relief. Mustards contain neurotransmitters that can stimulate the muscles to get free from cramps. They also contain selenium , and fair amounts of omega-3 fatty acids , phosphorus and manganese. It also contains acetic acid similar to vinegar making the body produce more acetylcholine,the neurotransmitter that can make muscles work.
If you are one who is suffering from lack of magnesium in the body, then you can get the painful symptoms of leg cramps because of electrolyte imbalance. The pumpkin seeds are loaded with magnesium and you can include them as part of diet to prevent leg spasms that cause disturbances in your day-to-day activities.
Some of the other beneficial components of pumpkin seeds are proteins, minerals such as copper, zinc; also unsaturated oils, antioxidants, and pantothenic acids. You can also try the alternate method with a heating pad. The heat enhances the circulation of blood and you get relief from cramps in leg. Although stretches are important, if you are unable to stretch, make use of a hot compress.
You can prepare tea in the old fashioned way for raspberry also. It contains ample amounts of iron, B vitamins, magnesium and potassium. Drink this tea twice a day to ward off leg cramps. Similarly, there are other herbs such as Butchers Broom which increases circulation of blood and Passion Flower known for its antispasmodic and sedative effects. Having cramps during this stage is normal for women. The best way to avoid is to flex slowly the leg muscles, release the foot ten times before sleep every night.
In case of regular occurrence, you can wear a support hose, and avoid standing or sitting for long duration without break. Stay hydrated. Drink up to 8 glasses of water to stay replenished. Have coconut water and other juices that will replenish the lost minerals and help you remain hydrated.
Eat bananas to help the digestion during the menstrual cycle. Bananas will help balance the potassium and calcium in the body. It will also help replenish the electrolytes in the body. Hence, you will certainly find relief during the camping. In 2 glass of boiling water add one teaspoon of fenugreek seeds. Continue boiling till it is reduced to one glass. Let the fenugreek be soaked for the night. In the morning, strain the illiquid and drink it.
Repeat the process every alternate day to cure the cramps. Your email address will not be published. Latest Hot Most Viewed Trending. Search Search for: Search. Leave a Reply Cancel reply.