Do you want to simply get rid of leg cramps in 5 easy steps? It’s difficult but not impossible.
You might not drive the pain away from the first attempt, but once you succeed, it will be worth it!
Painful muscle contractions you experience during the spasm, can wake you up from sleep with its intensity. Sometimes there is no real cause for muscle spasms, and therefore it is more difficult to take care of them. However, there are several methods that can solve a painful leg cramps.
Step 1 – If cramps are a constant problem which does not stop, see your doctor. He will be able to determine whether it is a serious health issue that causes muscle contraction.
Step 2 – Drink plenty of water. Dehydration can be the cause for muscle spasms in legs, so be sure to drink six to eight glasses of water a day.
Step 3 – Stretch out before the workout. Careful muscle warm up before strenuous training will preven tthe damage that can later cause severe pain.
Step 4 – Massage your feet every night before going to bed. If you catch a cramp in the middle of the night, stretch your legs and hold them in that position for a few seconds, then slowly relax. Repeat the stretching until the cramp disappears completely. You can also use ice to blunt the pain, or go over the painful spot with ice.
Step 5 – Take enough vitamins, notably calcium. Potassium is also very effective in relieving leg cramps, and vitamin D. Magnesium helps with legs cramps, but before taking these supplements, consult your doctor.
In the prevention of leg cramps, warming up and stretching out before workout or physical activity is very important. Before bedtime, you can also ride a bike for a short time to relax muscles, also light jogging and gentle massage can only contribute to get rid off leg cramps.
To subside an acute spasm, it helps to stretch the muscles and this interrupts the nerve sending impulses to the muscles constantly, and thus stops the pain. Also, the pressure of full body weight on the leg and slightly bending your knees might contribute to the leg cramp release.
Leg cramps relief
If a cramp affects your leg calf, stretch your legs, tighten the ankle and slowly rotate the foot and toes upward, toward the nose. This would soon alleviate the pain. (Repeat this exercise with both feet several times before you go to bed and you may prevent cramping). Sometimes it also helps standing on a cold surface. If you do not manage to ease the pain in this way, massaging and heating the painful spots can also be helpful. If you do not manage to mitigate or eliminate the pain, avoid massages or heating up the sheets. If pain persists, go to see the doctor because there is a possibility of a blood clot appearing in a vein, which requires medical treatment.
Leg cramps as well as the feet spasms usually fall into the category of benign. The problem is in the distribution of electrolytes that are released with the consumption of magnesium, calcium and potassium. They occur more often during the summer due to increased perspiration rather than in winter.
Do not be too abrupt to drink fluids because then it comes out relatively quickly through the sweat from the body and increases the possibility of cramps. Therefore, 2 liters of water a day (of which half a liter of water rich in Mg) plus few bananas (for potassium and magnesium) should be enough. Ten days of this should stop the cramping but if not then make sure to test your glucose level. It is possible that you might have something nastier than cramps.
Leg cramps relief, alternative treatment
Every morning and evening grate fresh lemon and rub feet with it from the bottom up. The entire foot and heel should be rubbed. Wait until the lemon juice dries on your skin, then you can put on socks. Do this every day for at least a month.
At the pharmacy purchase a dosage of propolis drops 20 %( stronger the better).Massage the painful parts of your feet with this liquid every morning and evening after you dry on the skin of the lemon juice. You should also drink 20 of these drops in half a glass of water in the morning and in the evening. After two weeks you will feel the improvement and cramps will appear more seldom.
Every morning before breakfast eat a tablespoon of honey and drink it with a cup of yogurt. It is best if you get honey in combination with royal jelly, pollen and propolis. This provides you the calcium and minerals.
Leg cramps foods
In addition to all you can to try to bring in food that could help you to prevent leg cramps. It is the food that is rich in sodium, potassium, magnesium, calcium, water, omega 3’s. A lot of the food that contain these ingredients is beneficial for preventing leg cramps and here are just some of it:
- White fish
- Green leafy veggies
- Sesame seeds
- Dried Fruit
To get rid of leg cramps, sunflower oil can be used for a massage. It is recommended to massage leg muscles two to three times a day. This helps to reduce cramps and soothes even rheumatic pains and aches due to arthritis. In this way you keep your legs healthy.
On this page you will find a very healthy food and ingredients for every occasion and need.