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This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 142,431 times.
Muscle spasms, especially if they occur in the thigh muscles, can be painful. Sudden and uncomfortable muscle contractions that are not only painful, but also interfere with daily activities such as sleeping. Muscle spasms are not usually a serious medical problem and can be treated with home remedies such as stretching, massage, dietary changes, and exercise.
Steps
Stretch tight thigh muscles
- The hamstring muscle runs along the back of the thigh, affecting movement of the hip and knee. The upper part of the hamstrings begins under the gluteus maximus behind the hip bones and ends at the knees. [1] X Research Source
- The quadriceps (commonly called the “quadriceps” muscle) runs along the front of the thigh and is the main extensor muscle of the knee.The front thigh muscle is the strongest and leanest muscle in the body. [2] X Research Source
- Using a towel or belt, spread it flat on the floor, and then raise the constricted leg. Wrap a belt or towel around the mid-toe with the soles of your feet, grasp the ends of the towel or waistband, and gently pull your feet back. You can use one hand to massage the hamstrings while pulling your legs back, or wait until the stretch is complete. [3] X Research Sources
- If you can’t lie down, you can do the same stretch with a belt or towel while sitting. Sitting with legs straight and just bending forward will have the same effect. [4] X Trusted Source Mayo Clinic Go to Source
- Do not pull too hard on tight muscles and spasms. Instead, you should pull gently. Only increase traction when the feeling of tension in the leg decreases.
- Consider walking back and forth between stretches to help stretch the hamstrings.
- To stretch the spasmed quadriceps, stand straight and contract the cramped leg, toward the gluteus medius (buttock). If possible, grab your feet and pull toward your buttocks for a deeper stretch. [5] X Trusted Source Mayo Clinic Go to Source
- Make sure the knee is in a straight line with the thigh so as not to damage the muscles and ligaments in the knee.
- You can use one hand to massage the quadriceps while pulling the leg toward the buttocks, or wait until the stretch is complete. [6] X Trusted Source Mayo Clinic Go to Source
- Do not pull too hard on tight muscles and spasms. Instead, you should pull gently. Only increase traction when the feeling of tension in the leg decreases.
- Go back and forth between stretches to help stretch the hamstrings.
- Exercise only if possible and do not force yourself. You can only work out after a few light stretches.
- Light walking is the best exercise to help stretch the thigh muscles. Long strides to ensure full muscle use. [7] X Research Sources
- Gentle yoga also helps to relax the muscles. Restorative yoga and Yin yoga are specifically used to stretch and repair muscles. [8] X Research Sources
Use other home remedies
- Massage the thighs at the site of muscle spasms. Use your hand to gently press on the muscle contraction and increase pressure if there is no pain.
- Massage rollers are another effective way to massage thighs. These rollers help you roll over tight muscles by applying pressure.
- You can also visit a masseuse for a massage of your spasmed thigh muscles. Professional massage is a necessary step because experts clearly understand which muscles are affected and which will become inflamed secondary to the initial injury or spasm. Swedish massage, neuromuscular massage, and tendon massage are the most effective forms of spasm-relieving massage. It’s a good idea to talk to your masseuse that you have a problem with your contractions so they don’t over-massage your muscles. [10] X Research Source
- A warm shower or bath will help you relax and relieve the pain of muscle spasms. The high heat from the water also improves blood circulation to the area of the muscle that is immersed in the water. [12] X Research Source
- Mixing Epsom salts in a warm bath can help relieve sphincters. [13] X Trusted Source Mayo Clinic Go to Source
- Fill a bottle with hot water or prepare a heat pad to apply to the thigh muscle spasm.
- Over-the-counter massage creams can also help relieve muscle spasms and relax tight muscles.
- Try eating bananas and oranges for potassium. [15] X Research Source
- Eat brown rice, almonds, and avocados for magnesium. [16] X Research Source
- Calcium is found in yogurt, milk and other animal products, as well as in vegetables such as spinach. [17] X Research Source
- Muscle spasms can be a sign of a mineral deficiency. Multi-mineral supplements may provide benefits.
- Drinking water is enough to keep the body hydrated. If you prefer a drink with a bit of flavor, you can try pairing a sports drink or juice with water throughout the day.
- Sheets can limit foot and leg movement, so you’ll need to remove them from your bed. [19] X Research Source
- Sleeping on your side with your knees slightly bent is the best position to reduce the risk of thigh muscle spasms. [20] X Research Source
- Sleeping in positions that point your toes down can trigger spasms. [21] X Research Source
- Take non-steroidal anti-inflammatory drugs to reduce inflammation that may be present in the muscles.
- Talk to your doctor about taking muscle relaxants like Flexeril (cyclobenzaprine) to relieve muscle tension and spasms. [22] X Trusted Source Mayo Clinic Go to Source
Understanding the causes of thigh muscle spasms
- Poor circulation in the legs, excessive muscle movement, improper stretching before and after exercise, muscle fatigue, dehydration, magnesium or potassium deficiency, or pinched nerves can cause spasms. thigh muscle tightening. [24] X Trusted Source Mayo Clinic Go to Source
- You can treat most cases of thigh muscle spasms with home therapy. For some people, thigh muscle spasms are caused by a mineral deficiency. Taking a high-quality mineral supplement may help.
- Pregnancy can cause thigh muscle spasms. [25] X Cleveland Clinic Trusted Source Go to Source
- Addiction to alcohol can cause thigh muscle spasms. [26] X Cleveland Clinic Trusted Source Go to Source
- Dehydration can cause thigh muscle spasms. [27] X Cleveland Clinic Trusted Source Go to Source
- Parkinson’s disease can cause thigh muscle spasms. [28] X Cleveland Clinic Trusted Source Go to Source
- Endocrine disorders such as diabetes and hypothyroidism can cause thigh muscle spasms. [29] X Cleveland Clinic Trusted Source Go to Source
- Neuromuscular disorders such as neuropathy can cause thigh muscle spasms. [30] X Cleveland Clinic Trusted Source Go to Source
- Diuretics like Lasix can make you more prone to thigh muscle spasms. [31] X Research Source
- Aricept for Alzheimer’s patients can cause thigh muscle spasms. [32] X Research Source
- Procardia treats angina and high blood pressure that can cause thigh spasms. [33] X Research Sources
- Proventil or Ventpin for people with asthma may increase the risk of thigh muscle spasms. [34] X Research Source
- Tasmar for people with Parkinson’s disease can cause thigh muscle spasms. [35] X Research Source
- Stain drugs that control chpesterp such as Crestor and Lipitor can cause thigh muscle spasms. [36] X Research Source
Advice
- See your doctor if thigh muscle spasms recur. Frequent spasms can be a sign of injury, nutrient deficiencies, or dehydration. Your doctor can advise you on remedies.
- If thigh spasms occur during the post-workout period, simply stretch your thigh muscles and then sit down for a while to massage the muscles.
- Another way to get rid of a thigh spasm is to stretch by straightening your leg forward, then grabbing your foot and pulling it behind your knee.
- Try to get up and walk slowly.
- Many people don’t know this but mustard can help relieve pain caused by spasms in the thighs and legs.
This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 142,431 times.
Muscle spasms, especially if they occur in the thigh muscles, can be painful. Sudden and uncomfortable muscle contractions that are not only painful, but also interfere with daily activities such as sleeping. Muscle spasms are not usually a serious medical problem and can be treated with home remedies such as stretching, massage, dietary changes, and exercise.
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