How to Stop Feet & Leg Cramps
Leg and foot cramps, or spasms, are a painful tightening of the muscles in the leg. They usually last several seconds, but can be extremely painful. Cramps are caused by laying still for too long, dehydration, some drugs and nerve or brain diseases, according the American Cancer Society.
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Things You'll Need
- Washcloth
- Potassium from bananas or potatoes
- Calcium from dairy products
- Sodium from salt or sports drinks
- Stretches
- Muscle relaxant
- Water
Instructions
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How to Stop Leg and Foot Cramps
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Use a cold washcloth to massage the cramping muscle for no more than 10 minutes. Cold temperatures act as a pain reliever and anti-inflammatory. Heating the cramp is also an option. Heat can be more comforting because it provides superficial blood flow, according to DisabledWorld.com. Apply heat for no more than 20 minutes, with either a hot cloth or a warm bath.
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Cramps can occur because of inadequate potassium. Consume potassium, through food or supplement, if recommended by a physician. Bananas and potatoes are a good source of potassium.
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Consume calcium products such as dairy or calcium-fortified foods. A doctor may also prescribe a supplement. Calcium is one of the main electrolytes that helps cells function properly.
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Get enough sodium. Sodium is a key electrolyte in cell function. It's also possible to consume electrolytes from sports drink such as Gatorade.
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Stretch. Laying in bed too long can cause cramping. Exercise your legs by bending and straightening them and by stretching the opposite muscle group. Try a light exercise before bed, such as riding for a few minutes on a stationary bicycle, to prevent nocturnal cramping.
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Ask your doctor for muscle relaxants. If taking relaxants, be aware of dizziness.
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Drink water. Dehydration is a common cause of cramping. It's recommended to drink six to eight glasses (eight oz. per glass) of water daily.
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Tips & Warnings
It's painful and difficult to stretch during a cramp, but it can bring relief quicker.
If cramping lasts for hours or is not relieved by massaging, heat or stretching, contact a physician.
