Muscle cramps, especially those in the thigh, can be excruciating and create a situation of great discomfort. Unpleasant, involuntary muscle contractions are not only painful, they can also prevent you from doing normal daily activities, such as sleeping. This is generally not a serious medical condition and can most often be managed with simple home remedies such as stretching, massage, diet and exercise.
Steps
Part 1 of 3: Stretching
Step 1. Locate the thigh muscle that is cramping
Before managing a cramp with stretching, it is important to recognize which muscle is involved, since the thigh has several muscle groups subject to this disorder. If you know the exact muscle, you can perform a targeted and more effective stretch exercise.
- The hamstring runs along the back of the thigh and is involved in the movement of the hip and knee. The upper part is grafted into the lower part of the gluteus maximus muscle, behind the iliac bone and the course of the fibers ends at the knee.
- The quadriceps stretches along the front of the thigh and is the main extensor of the knee. This is the strongest and slimmest muscle in the body.
Step 2. Stretch the hamstring
If the cramp occurs on the back of the thigh, straighten the hamstring. There are several ways to stretch it and thus relieve the cramp.
- Get a towel or belt, lie down on the ground and lift the leg that is affected by the cramp. Wrap the belt or towel around the sole of the foot near the toes, grasp the ends of the fabric or belt and gently pull them towards you by extending the leg. You can hold the towel with one hand, so that you can massage your bicep with the other during the exercise or wait for it to finish.
- If you can't lie down, you can do the same exercise while sitting, always using a belt or towel. Sit with your legs extended and simply lean forward for the same effect.
- Don't overdo the tension on the contracted muscle, but try to be very gentle. Just increase the stretch as the cramp subsides.
- Walk a bit between stretches to relax your hamstring.
Step 3. Stretch your quadriceps
If the cramp is on the front of the thigh, you need to stretch this muscle. There is a very effective stretching exercise for this situation that can help relieve cramps.
- Stand upright and bend the affected leg bringing the foot towards the gluteus maximus muscle. If you are able, grab your foot and pull it towards your buttocks to do an even deeper stretch.
- Keep the knee in line with the thigh so as not to injure the muscles and tendons.
- You can use one hand to massage the hamstring as you pull your leg towards your buttocks or wait until the stretch is complete.
- Again, don't overdo the tension on the contracted muscle, but try to be very gentle. Just increase the stretch as the cramp subsides.
- Walk for a while between exercises to help relax your quadriceps.
Step 4. Do some gentle exercises
A little gentle exercise can help stretch a tight thigh muscle. Movement in general, of course, stretches your muscles and helps you relax, but you can also consider other types of exercises, such as yoga.
- Be sure to exercise only if you are able and don't push yourself too far beyond your abilities. You will only be able to work harder after gentle stretching.
- A light walk is the best exercise to help stretch the thigh muscles. Maintain a wide stride to make sure you are using the entire muscle.
- Gentle yoga also helps to stretch the muscles. Corrective and yin yoga are specifically indicated for trying to stretch and repair muscles.
Part 2 of 3: Other Home Remedies
Step 1. Massage your thigh or get a professional massage
Massage is one of the most effective ways to eliminate a cramp, because it increases blood circulation in the muscle tissues. Combined with stretching, massage can quickly relieve pain caused by the spasm while relaxing the whole body.
- Massage the thigh that is suffering from cramps. Gently press the area with your hands and increase the pressure if it doesn't hurt.
- You can do an alternative and equally effective massage using a foam roller. It is a circular piece of foam that allows you to stretch the affected muscle by applying pressure.
- You can also contact a professional for a specific cramp massage. Swedish, neuromuscular and myofascial massage are among the most effective when you have cramp problems. Tell your massage therapist about your ailment so that they don't over-manipulate your muscles.
Step 2. Use heat to relax muscles and reduce pain
Heat is extremely effective against muscle spasms because it relaxes the contracture and relieves discomfort. It also allows you to relax, thus also minimizing muscle tension. There are several techniques and devices to apply heat and get rid of thigh cramps, from electric warmers to hot baths.
- A warm shower or bath will help you relax and relieve pain caused by muscle cramps. The heat of the water also stimulates blood circulation in the submerged area.
- You can add Epsom salts to the hot bath for more relief.
- Fill your hot water bottle or get an electric warmer to place them on the area of your thigh that is suffering from spasms.
- At the pharmacy you will find over-the-counter products for topical use to apply on the suffering muscle and warm it, thus helping to relieve pain and relax the area.
Step 3. Pay attention to your nutrition
Some research has shown that low levels of potassium, calcium, and magnesium can trigger muscle cramps. Make sure you eat adequate amounts of these nutrients to try to reduce or avoid the onset of this painful disorder.
- Good sources of potassium are bananas and oranges.
- You can get magnesium with brown rice, almonds, and avocado.
- Dairy products and spinach are rich in calcium.
Step 4. Stay hydrated
While research has not found a direct link between dehydration and leg cramps, there is some evidence that insufficient water intake contributes to the development of these involuntary muscle spasms. Make sure you stay properly hydrated throughout the day if you want to avoid this risk.
You don't have to drink anything more than plain water to stay hydrated. If you prefer sports drinks or fruit juices, drink them in conjunction with water
Step 5. Sleep on your side and don't use constricting bedding
The cramps are stimulated by some factors, such as the sheets too tight or the prone position while sleeping; for this reason you should rest on your side and make sure that the bedding is loose enough to reduce the risk of spasms.
- Sheets can constrict your feet and legs, so consider sleeping without them.
- The best position to avoid thigh cramps is on your side with your knees bent.
- If you sleep in positions that force you to keep your toes pointing down, you can aggravate the cramps.
Step 6. Consider taking pain relievers or muscle relaxants
If other methods do not give the desired results or if the pain is persistent, do not rule out the possibility of taking over-the-counter pain relievers or even prescription muscle relaxants to relieve the discomfort. However, if the pain or cramps persist for a prolonged period, you must contact your doctor to rule out possible pathologies.
- Take ibuprofen or NSAIDs (non-steroidal anti-inflammatory drugs) to reduce muscle inflammation.
- Ask your doctor about taking muscle relaxants such as Flexiban (cyclobenzaprine) to relieve muscle stiffness and spasms.
Step 7. Don't take quinine
Some sources indicate that this element helps with muscle cramps, but it is actually dangerous and can cause a number of health problems, including heart arrhythmia, nausea, headaches and tinnitus.
Part 3 of 3: Knowing the Causes
Step 1. Identify the cause of the thigh cramps
There can be several and multiple causes responsible for this discomfort, including poor blood circulation and muscle fatigue. Understanding the factor responsible for the spasm could help you treat and overcome it quickly.
- The various factors that can cause thigh cramps are poor circulation in the legs, excessive muscle fatigue, insufficient stretching before or after exercise, fatigue, dehydration, magnesium and potassium deficiency, or even a pinched nerve.
- Almost all types of cramps can be managed with home remedies.
Step 2. Learn about the medical conditions that can cause thigh cramps
Cramps are not always formed due to simple factors, such as excessive training or poor posture. There may also be some medical problems, such as Parkinson's disease or diabetes, which contribute to their formation. If you are unable to relieve cramps with home remedies, you should see your doctor to make sure the cause is not attributable to some more serious illness.
- Be aware that pregnancy can cause thigh cramps.
- Alcoholism can cause muscle spasms in the thigh.
- Dehydration can also be responsible for these contractures.
- Parkinson's disease may be another factor responsible for cramps.
- Endocrine conditions such as diabetes and hypothyroidism can cause leg cramps.
- Neuromuscular disorders such as neuropathy are other factors that facilitate muscle cramps.
Step 3. Be aware that medications can also cause these disorders
Just like some conditions, certain medicines can also make the patient more prone to such muscle spasms. Knowing the medications that have this side effect will help you and your doctor identify alternative therapies that are best suited to your specific situation.
- Diuretics such as Lasix can facilitate the formation of cramps.
- Aricept for Alzheimer's disease is another drug responsible for contractures.
- Procardia for angina and hypertension can cause muscle cramps.
- Ventolin for asthma can make you more susceptible to cramps.
- The Parkinson's disease drug Tasmar could also cause cramps.
- Statins against cholesterol, such as Crestor and Lipitor, have cramps among their side effects.
