How to Get Relief From Leg Cramps

Leg cramps are a painful reminder of tired and overworked muscles, but by following a few steps, relief is quickly possible. Leg cramps are involuntary contractions of the leg muscles. They are often caused when muscles are tired or overworked. Cramps can also be caused by dehydration. After getting immediate relief from cramped and knotted muscles, a few dietary steps should be taken to prevent the return of the cramp.

Difficulty: Easy

Instructions

Things You'll Need:

• Heating pad Drinking water

Get rid of the cramp and keep it away

1. 
    
   Pulling the knee to the chest relieves upper leg cramps

   When a leg cramp strikes, immediately stretch out the muscle. If it is a calf cramp, sit down with the leg extended and pull the toes back to your knee to stretch out the muscle. If the cramp is in the back of the thigh, elevate the leg and straighten the knee. For a cramp in the front of the thigh, bend the knee and bring the knee into your chest.

2. Once the muscle has relaxed, massage the area in order to continue to loosen the muscle. You can rub the area with your hands or roll a tennis ball on the muscle.

3. Prevent the cramp from returning by applying a heating pad or soaking in a warm bath to ensure that the muscle is fully relaxed. Drink plenty of water or juice (six to eight 8 oz. glasses per day) since muscle cramps are often triggered by dehydration.

Tips & Warnings

• Stretching well after exercising can prevent cramps. Staying hydrated, rather than trying to catch up on your fluid intake, will help prevent cramps and exhaustion.
• Muscle cramps can be a sign of nutritional deficiencies. See a doctor if cramps occur regularly. Do not stretch muscles to the point of pain. Listen to your body.

References

• articlebase.com

Resources

• Runner's Web and Triathlete's Web

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