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This article was co-written by Peter Fryer. Peter Fryer is a tennis coach and author, based in Derry, Northern Ireland. He earned his tennis coach degree right out of college and has been teaching tennis for more than 13 years. Peter founded the Love Tennis Blog in 2010 in partnership with the BBC and national media.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 2,618 times.
Leg cramps (sometimes called “cramps”) are common, especially in pregnant women, the elderly, and athletes. A cramp is a sudden muscle contraction that causes severe pain and can last from a few seconds to 10 minutes. You can prevent cramps as well as treat acute leg cramps with instant movement and massage.
Steps
Cure leg cramps
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Move your toes upwards as soon as you get a leg cramp. A normal sleeping position with your knees slightly bent and your toes pointing downward makes it very easy for the muscles to shorten and contract. [1] X Trusted Source Mayo Clinic Go to Source
- You should move and point your toes upwards. Do each move for about 2 seconds. Repeat for 30 seconds to 1 minute.
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Walk around on your heels. [2] X Trusted Source National Health Service (UK) Go to the source This movement helps to relax and contract muscles, which can massage the muscles and increase blood flow to the muscles. Poor circulation can reduce oxygen flow to the muscles and cause cramps.
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Stretch leg muscles. Place the cramp foot behind the normal leg and keep the legs about 0.3 m apart. Bend the normal knee down to help the cramp calf stretch forward. [3] X Trusted Source Mayo Clinic Go to Source
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Stand with your feet hip-width apart (60 to 90 cm) on a wall. You should stand firm and straight with your feet on the floor. Place your hands on the wall and 1 shoulder from the wall. Bend your elbows and fall forward. The calves will be stretched after this move. If you have severe pain, you can step closer to the wall or step further to straighten your calves. [4] X Trusted Source National Health Service (UK) Go to Source
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Muscle massage. Sit down, cross the cramp leg over the thigh of the normal leg, and massage the muscle gently. You can emphasize and deepen if you want. [5] X Research Sources
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Apply heat to the area with prolonged cramping. Heat helps to increase blood circulation to the muscles. You can use a warm towel or a heating pad. [6] X Trusted Source Mayo Clinic Go to Source
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Take a warm bath. If the cramps last more than 5 minutes or longer, you can take a warm bath. This allows heat to run through the muscles and reduces cramps.
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Drink 1/4 to 1/2 liter of water immediately after the cramps. Dehydration is one of the main causes of cramps in both sports and non-athletes.
- You run the risk of electrolyte imbalance if you experience cramping after exercise. Drinking sports drinks containing electrolytes helps replenish water and electrolytes in the body. [7] X Research Sources
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Take pain relievers. Ibuprofen (Motrin, Advil) or Acetaminophen (Tylep) can help relieve the pain of leg cramps. You should take exactly as directed on the label. [8] X Trusted Source National Health Service (UK) Go to Source
Prevent leg cramps
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Drink plenty of water each day to reduce the risk of cramps caused by dehydration. [9] X Trusted Source Harvard Medical Schop Go to the source You should drink at least 1.9 liters of water a day or more if you want to replace fluids lost during illness. Some experts even recommend more water (about 9-13 cups) per day. [10] X Trusted Source Mayo Clinic Go to Source
- Diarrhea or other illness can cause large amounts of potassium and water to be lost from the body, thus making you very susceptible to cramps. Healing is also a way to help prevent cramps.
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Wear shoes with cushioning and soles that bend to the soles of the feet (arch soles). Wearing the wrong footwear can cause muscles to stretch or cause cramps. You should buy foot pads available at drug stores to insert into shoes. [11] X Research Source[12] X Trusted Source Harvard Medical Schop Go to Source
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Use pillows under your knees while lying down. If you’re lying on your stomach, keep your legs elevated on the bed. [13] X Trusted Source Harvard Medical Schop Go to Source
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Expand the blanket. If you lie on your back and tend to snuggle up under a blanket, you are at risk for leg cramps. You should stretch the blanket around the area around your feet to prevent your legs from being forced into a position that causes muscle constriction during sleep. [14] X Trusted Source Harvard Medical Schop Go to Source
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Stretch your legs, walk or cycle in place about 5 minutes before going to bed. This helps to start the engine and increase circulation. [15] X Harvard Medical Schop Trusted Source Go to Source
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Exercise your leg muscles regularly throughout the day. You can exercise your leg muscles by walking, cycling, or doing yoga. Moderate exercise helps reduce the risk of muscle spasms. Conversely, intense exercise can increase the risk of cramps. [16] X Harvard Medical Schop Trusted Source Go to Source
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Consult your doctor about the use of quinine, potassium, calcium or magnesium supplements if you have nightly or daily cramps. Quinine may help reduce the frequency of leg cramps. [17] X Trusted Source Harvard Medical Schop Go to Source
- You can try taking a small dose of magnesium citrate before bed if you experience frequent nighttime cramps.
Advice
- You should be aware that vitamin deficiencies, especially magnesium, potassium and calcium can cause nighttime cramps. However, you do not necessarily need to use functional foods. Eliminating certain foods from the diet can sometimes help reduce or completely eliminate the risk of nighttime cramps. You can use the exclusion method to determine which foods to eat and which foods to eliminate. Besides, you must always remember to drink enough water for the body.
- If you experience severe muscle pain after a leg cramp, you should seek help from your doctor or medical trainer. Muscle cramps can cause muscle or ligament twitching. This condition is called muscle strain.
- If you have pain from a muscle twitch or an injury after a cramp, you should use cold instead of heat. Cold compresses help reduce inflammation and numb the affected area.
- Diseases that can cause muscle cramps are neurological disorders, cirrhosis of the liver, sarcoidosis (granulomatous), peripheral vascular disease, and renal dialysis. Drugs that can cause muscle cramps are diuretics, Statins, Lithium, Penicillamine, Nifedipine, Nicotinic Acid, Cimetidine, Clofibrate, Salbutamp, and Phenothiazines.
- Talk to your doctor about wearing support socks to help reduce cramps for the elderly or pregnant women in the last months. These are pressure socks that can warm up and increase blood circulation to the feet. .
- According to a principle of muscle cramps, biting the upper lip helps to cure muscle cramps. However, there is no medical basis for this claim.
- Take Ibuprofen for pain relief.
Warning
- Supplements should not be used without consulting a healthcare professional.
- Exposure to lead or tetanus bacteria can cause muscle cramps. You should see a doctor right away if you experience either of these situations.
Things you need
- Heat pad
- Water
- Cold pack
- Shower head
- Wall
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This article was co-written by Peter Fryer. Peter Fryer is a tennis coach and author, based in Derry, Northern Ireland. He earned his tennis coach degree right out of college and has been teaching tennis for more than 13 years. Peter founded the Love Tennis Blog in 2010 in partnership with the BBC and national media.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 2,618 times.
Leg cramps (sometimes called “cramps”) are common, especially in pregnant women, the elderly, and athletes. A cramp is a sudden muscle contraction that causes severe pain and can last from a few seconds to 10 minutes. You can prevent cramps as well as treat acute leg cramps with instant movement and massage.
Thank you for reading this post How to Cure Cramps at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
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