How to Reduce Leg Cramps

Leg cramps are extremely uncomfortable and can happen at any moment, most often at night. The causes of leg cramps stem from a variety of things such as rigorous exercise, obesity and sitting in the same position for long periods of time. Leg cramps only last a few minutes and can happen to anyone, young or old. You don't necessarily need to see a doctor if you get a leg cramp every now and again, but if you get them often and they are too excruciating, see your physician for a routine check up.

Things You'll Need

• Magnesium
• Calcium
• Potassium

Instructions

How to Reduce Leg Cramps

1. Take supplements and eat foods that are high in potassium. Minerals such as magnesium, calcium and potassium help to relax the muscles and regulate muscle contraction. Foods that are rich in potassium are bananas, baked potatoes and bran flakes. Changing your eating habits can also aide in helping to reduce leg cramps. Eating foods that increase your blood flow and help your circulation can prevent muscle spasms.

2. Stretch before physical activity. Stretching helps to loosen stiff muscles in the calf and hamstring. It is a good idea to stretch your muscles very slowly. Stretching too hard and fast can cause tearing in the muscle. In order to get in a good stretch, you should repeat arm and leg extensions over a period of 10 minutes. This may seem like a mini workout but you want to make sure that you prevent cramping.

3. Take a hot bath or shower to help your muscles to relax. If you stand in the shower for 10 to 15 minutes and allow the hot water to run over your muscles, you will feel invigorated and the pain or soreness from your muscles will lessen. Remember that hot water also helps to release the tension in the nerves.

4. Massage your legs. Massaging the leg can release tension in the muscle and help to increase circulation and blood flow. You can perform the massage yourself or you can seek the help of a professional. The benefit of a professional masseuse is that they know the trigger points of the body. They know exactly how to relieve the pain. Getting a massage can also be fun and will allow you to relax.

Tips & Warnings

• Use an ice pack on the cramped muscle

• Drink plenty of water

• Stretch during the day

• Don't sleep in the same position too long

References

• Leg Cramps & Supplements
• Cure for Nightly Leg Cramps
• Therapeutics for the body

Resources

• Read this Article in Spanish
• Cramp Calf Muscles