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This article was co-written by Luba Lee, FNP-BC, MS. Luba Lee is a licensed family physician practicing in Tennessee. She received her MSN from the University of Tennessee in 2006.
This article has been viewed 1,382 times.
There’s one type of mouse that no one likes, and that’s cramp—a painful condition caused by muscle spasms in your legs that forces you to give up what you’re doing. Cramps can occur in any part of the leg and are often at the most inopportune time. This article will introduce you to some ways to get rid of cramps quickly and prevent them from recurring in the future.
Steps
Fix cramps quickly
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Muscle massage. Cramps often occur in the calves, feet and sometimes in the thighs; Massaging the muscles in these areas will help relieve tension and pain from muscle contractions. Use your thumb and fingertips to massage in a circular motion with moderate force on the painful area and slightly upward to help increase blood circulation. Continue massaging for a few minutes until the pain subsides or you want to switch to another treatment.
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Stretching exercises. Muscles contract when cramp, so stretching will help the muscle relax and soften. Do some stretching exercises in the affected area for quick pain relief.
- Stand up straight and do a lunge with the back leg being the cramp. You bend the front knee and straighten the back leg, so that the force is on the toes of the back foot; You can lean slightly toward the front pillow if that’s more comfortable.
- Sit down on the bed or on the floor, straightening your legs in front of you. Keeping your knees straight, point your toes toward your face. Next, grasp the toes and gently pull the foot of the cramp leg back.
- Stand upright on your toes for as long as you can. This pose will help stretch the calf muscles and reduce muscle contraction. You rest after a few seconds and continue to repeat the movement. [1] X Research Source
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Take a shower. You mix warm water with Epsom salt into the bath and soak for 10-20 minutes. The temperature of the water and the action of the salt combine to help soften muscles and ease pain.
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Elevate your legs. Elevate the cramped leg on a pillow or arm of a chair. Doing so will increase blood circulation and blood will move through the cramping area more efficiently.
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Apply heat and then cold to relieve pain. To reduce cramps, apply heat for 10-15 minutes to relax the muscles. Then quickly apply an ice pack to the cramp. Note that you should not apply ice directly, but should use a towel or roll to wrap the ice before making contact with the skin. Apply for 5-15 minutes for best results. [2] X Trusted Source MedlinePlus Go to Source
Prevent the risk of cramps
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Practice stretching regularly. If you exercise regularly, stretching before exercise can help prevent muscle tension and cramping. Do stretching exercises for about 2-5 minutes before starting the exercise. Some of the best stretching exercises to prevent cramps include quad stretches and lunges.
- To do the quadriceps stretch, stand up straight and bend one leg back. Continue to bend your legs as close to your thighs as you can, then grab your feet and hold for about 10 seconds.
- To practice the lunge, you kneel on the floor with your front leg bent and comfortably put your whole body on the back leg, then switch legs. You can do this exercise while walking around the room or switch legs in place.
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Add more potassium. Potassium deficiency increases the risk of cramps. You should eat foods rich in potassium, such as bananas, avocados, and oranges at least once a day. You can also buy supplements to supplement your body with potassium at the pharmacy.
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Add more calcium and magnesium. These two vitamins work together to prevent cramps and keep your body in shape. You should provide your body with adequate calcium and magnesium through your daily diet or using supplements. Calcium and magnesium are abundant in dairy products and nuts. [3] X Research Sources
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Provide enough water for the body. High blood sodium levels affect the muscles and blood circulation. Keep your blood sodium levels low by regularly drinking plenty of water. When exercising, you can add energy drinks containing electrolytes.
- Limit or avoid alcohol because alcohol will dehydrate you.
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Avoid diuretics. Diuretic drugs or foods that make you urinate more will reduce the amount of water and electrolytes in the body, which can lead to cramps. Avoid drinking too much caffeine and avoid taking unnecessary diuretics.
Advice
- If you have frequent cramps and no treatment has worked, you should see your doctor to find out what’s causing them.
- If you often experience cramping after exercise, try rehydrating yourself by drinking pickle juice, Gatorade, or other electrolyte-containing beverages.
- Ask someone to hold your hand when doing squats (exercise to strengthen the glutes and thighs), but note that the exercise is moderate in intensity.
- If the cramps aren’t too severe and the pain has subsided, dress comfortably and walk around the room a few times.
- Wear comfortable shoes to limit cramps. [4] X Cleveland Clinic Trusted Source Go to Source
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This article was co-written by Luba Lee, FNP-BC, MS. Luba Lee is a licensed family physician practicing in Tennessee. She received her MSN from the University of Tennessee in 2006.
This article has been viewed 1,382 times.
There’s one type of mouse that no one likes, and that’s cramp—a painful condition caused by muscle spasms in your legs that forces you to give up what you’re doing. Cramps can occur in any part of the leg and are often at the most inopportune time. This article will introduce you to some ways to get rid of cramps quickly and prevent them from recurring in the future.
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