Leg cramps, sometimes called transient muscle contractures, arise suddenly, can last anywhere from a few seconds to several minutes, and are often very painful. Although any muscle in the body can have a spasm or cramp, those in the legs are particularly affected, particularly those in the calves in the lower leg, the hamstrings, and the quadriceps, which are located along the front of the thigh. Treating the cramp early can help stop the pain, but sometimes other measures may need to be taken if you suffer from it frequently.
Steps
Part 1 of 4: Get Instant Relief
Step 1. Stretch the muscle affected by the cramp
Since these are sudden and unexpected contractions or spasms, to stop the cramp quickly, the muscle must be stretched.
- By doing a little stretching, you prevent the muscle from becoming contracted.
- Stretching the affected muscle is most effective if you can hold the position for about a minute or until you start to feel the cramp subside. If you find that the cramp is returning, it is advisable to take the stretched position for a longer period of time.
Step 2. Try the stretch using a towel
If you have one on hand, you can use it to gently stretch your calf tendons and muscles.
- Lie on your back;
- Place the towel under the middle of one foot. Hold both ends of the towel by pulling;
- Keep your knees straight and lift gently until you feel a slight stretch in the muscles located in the back of the leg;
- Arrange the towel so that the ankle curves towards you. This helps to stretch the calves and relax the nerves;
- Stay in this position for about 30 seconds.
Step 3. Stretch the calf muscle
If you have calf cramps, there are a few types of stretches you can do without having to use a towel or a place to lie down. Here are some of them:
- Shift your weight to the leg affected by the cramp and bend the knee slightly, keeping the foot firmly on the floor.
- Another way to stretch the calf muscle is to stand in front of a wall, a short distance from it; place your palms against the wall for support. Keep the painful leg straight and the foot and heel on the ground, then lean your torso towards the wall.
- You can also try to stretch the muscle using the wall. Place the toe of the foot, the one of the leg that is cramping, against the wall, but keep the heel on the floor. Straighten your leg and tilt your upper body closer to the wall to stretch the calf muscle.
- If you are unable to stand, you can sit down and stretch the affected leg. Pull your toe towards your head and chest, keeping your leg straight.
Step 4. Stretch the hamstring muscle
If the towel exercise didn't work, try one of these methods instead:
- Sit down and pull your foot towards your head and chest, keeping your legs straight.
- You can also stretch this muscle in a supine position, bringing your knees closer to your chest. If you find someone who can help you, you can ask them to put some pressure on your knees by gently forcing them closer to your chest.
Step 5. Stretch the quadriceps muscle
Get a chair or stand near a wall for support. Bend the knee of the affected leg, grasp the foot with one hand and pull it back towards the lower back and buttocks.
Step 6. Massage the area of the leg that is suffering from cramps
This will help the contracted muscle relax.
Step 7. Apply heat
If you practice techniques to warm the affected area, then allow the muscle to relax and soothe the pain caused by the cramp.
You can consider using a warm towel, electric warmer, or even taking a hot bath or shower for this purpose. Most people feel some relief when the contracted muscle is warm; moreover, this also improves circulation
Step 8. Consider putting ice
This is an alternative to heat. Some people have found it beneficial to apply ice to tense cramp muscle. Decide which method is most effective for you.
- Avoid placing ice directly on your skin. Fill a small or medium-sized plastic bag with ice and add just enough water to barely cover it. Remove the air inside, seal the bag well, wrap it in a damp towel and apply it to the affected area.
- Another quick fix is to use a bag of frozen vegetables, such as peas or corn. Wrap the bag in a damp towel and place it on the affected area.
Part 2 of 4: Preventing Leg Cramps
Step 1. Understand why leg cramps occur
To prevent future painful episodes, it is important to understand the cause that triggers the transient contractures.
Step 2. Talk to your doctor
If you repeatedly suffer from leg cramps, are elderly, have diabetes or liver disease, nerve compression caused by problems in the lower back, poor circulation in the legs, or thyroid disease, you have a higher risk of developing this disorder.
- Some medications, such as diuretics used to treat high blood pressure, alter the balance of minerals and electrolytes in the blood, causing changes in the body. In this case, the doctor may be able to adjust the medications and tailor them to your specific problem.
- Your doctor can help you address the underlying cause that is causing the leg cramps.
Step 3. Change your physical activity routine
Do not overdo it; Exercise is important for overall health, but if you often have leg cramps, it means your body can't keep up with the pace.
Adjust your physical activity to suit your problem by incorporating exercises or movements that set other muscle groups in motion as your leg muscles adjust to the intensity level you are trying to achieve
Step 4. Reduce the duration of the workout
Muscle cramps occur more easily when muscles get tired, body fluids become depleted, and electrolytes in the system may no longer be sufficient. All of these factors can happen simultaneously when exercise sessions are too long.
If you suffer from frequent leg cramps, reduce the length of your exercise routine. Then develop a program to gradually increase the amount of time you exercise as your legs get used to the more demanding exercises
Step 5. Stay hydrated
One of the most common causes of muscle cramps is dehydration while exercising or playing sports, especially in very hot weather.
- Increase the amount of water you drink just before and during your workout. Drinking while you have the cramp can also help relieve it.
- Keep in mind, however, that water alone is not enough. When you do strenuous physical activity, your body also consumes electrolytes, which need to be replenished. In fact, it is the exhaustion of these precious substances in the body that causes muscle cramps.
- To replenish electrolytes in your blood system, you need to drink sports drinks, add mineral salt supplements, and eat more foods that are rich in electrolytes, such as bananas and oranges.
- Every person is different, so there is no universally valid method for determining the exact amount of the various electrolytes that must be taken to avoid leg cramps.
- When exercising and even when the body sweats more, especially in the warmer months, the muscles use more electrolytes than normal.
- If you experience leg cramps while exercising, then your body is likely running out of electrolytes and needs to be replenished.
- The easiest way to do this is to drink a sports drink that contains calcium, magnesium, potassium and sodium. These minerals, or electrolytes, allow your muscles to work healthily.
- Talk to your doctor before taking mineral supplements. While they are used often and without concern by endurance athletes, they may not be the best solution if you are doing mild or moderate training.
Step 6. Change your diet
Eat foods rich in minerals, such as calcium, magnesium, potassium, and sodium.
- Foods that are rich in calcium and magnesium include milk, fish, meat, eggs and fruit.
- Include foods that contain potassium in your diet every day. Among these, the main ones are bananas, fish, avocado and potatoes.
- Also make sure you are getting an adequate amount of minerals from food. If the weather is hot and you are sweating a lot from high temperatures, consider drinking a sports drink that contains electrolytes, including sodium (sodium chloride), every day.
Step 7. Do some stretching before and after your workout
Stretching the muscles before starting physical activity allows them to warm up a little, improves blood circulation in the area and also improves flexibility in general.
- Stretching the leg muscles once you have finished exercising allows you to relieve muscle fatigue and pain. Proper stretching can help the muscle tissue to relax, eliminate harmful chemicals that may have accumulated during exercise, and help restore adequate blood circulation in the tissues.
- While stretching after exercise doesn't always prevent cramps, it can still help improve overall muscle tissue health.
Step 8. Prevent leg cramps from swimming
While swimming is great exercise, it is also a fairly common cause of leg cramps. Take the appropriate steps when you start swimming, especially if it is an activity you do regularly all year round and if you swim in cold water.
Cold water reduces blood circulation in the muscles of the lower limbs while swimming. Therefore take the necessary precautions and avoid swimming alone, in case you have a cramp in too deep water where it is not touched
Step 9. Stretch before bed
People often suffer from nocturnal leg cramps. If this is the case, it is good to stretch your muscles before bed and make sure you are properly hydrated.
Even a little moderate exercise, just before bed, can help avoid cramps at night. Take a short walk or ride the stationary bike for a few minutes before going to bed
Step 10. If you can, avoid sitting for most of the day
Even reduced muscle stimulation can cause recurring cramps.
If your job involves sitting for long periods, try to take breaks and walk at least every hour. Just standing and "moving around" is still better than sitting all the time. If you can, also try to walk during your lunch break
Part 3 of 4: Managing Pregnancy-Associated Leg Cramps
Step 1. Talk to your doctor about vitamin supplements
If leg cramps occur frequently during pregnancy, it is wise to speak with your healthcare provider to be sure that the prenatal supplements you are taking have adequate amounts of calcium, magnesium, sodium and potassium.
Do not make any changes to your vitamin supplement intake without first checking with your doctor
Step 2. Stretch the cramped muscle
Pregnancy will not be damaged if you stretch the muscles that suffer from this disorder.
Step 3. Stretch your calf muscles before going to sleep
For almost all pregnant women, especially during the second and third trimester of pregnancy, nocturnal cramps become more and more frequent.
- The calf muscles are the muscle group that tends to suffer the most from nocturnal cramps during pregnancy.
- Do some stretching every night before bed by standing arm's length from the wall, put your hands on the wall, and then put one foot behind the other.
- Gently bend the knee of the leg closest to the wall and keep the back leg straight with the heel resting on the floor. Make sure your back and feet are straight. Hold the position for about 30 seconds.
- Switch legs and repeat the exercise.
Step 4. Stretch your hamstrings
You can stretch your hamstrings by lying on your back and pulling your knees towards your chest. If you have a friend who can help you, ask him to press further, but gently, on the knees forcing them to come a little closer to the chest. Avoid putting pressure on the abdomen.
Step 5. Stretch the quadriceps muscle
Grab a chair or approach a wall for support. Bend the knee of the contracted leg, grab the foot and pull it back towards the lower back and buttocks.
Step 6. Choose quality footwear
Wear shoes that are comfortable and have good back support.
- Feet often grow to about half a size during pregnancy and will likely remain so after delivery.
- The most suitable footwear during pregnancy are those that have good support along the entire sole of the foot, but above all adequate support in the heel area to help the ankles more.
- Consider purchasing trainers to wear during this time.
- If you can, avoid wearing high-heeled shoes.
Step 7. Drink plenty of fluids
It is important to stay well hydrated during pregnancy.
Check with your doctor about drinking electrolyte-containing drinks, such as sports drinks, if you are in the second or third trimester of pregnancy during the warmer months
Part 4 of 4: Knowing When to See a Doctor
Step 1. Contact a doctor if cramps persist
Severe, recurring muscle cramps that last more than a few minutes and do not reduce with stretching require medical attention.
Step 2. Be prepared to answer the doctor's questions
You will be asked a few questions so that you can determine the cause of your cramps.
- You will be asked when they started, how often they occur, how long they last, which muscles they engage and if you have recently made any changes in your exercise routine.
- It may also ask you to list the medications you are currently taking, if you consume alcoholic beverages, and if you experience other symptoms, such as vomiting, diarrhea, excessive sweating, or excessive urine production.
- Medicines can cause changes in the body and make it more susceptible to leg cramps. For example, some medicines to treat high blood pressure can alter the way the body processes electrolytes and minerals.
- Your doctor may also have your blood drawn to assess any general health problems. Blood tests that are commonly ordered to check for muscle cramps include assessing the levels of iron, calcium, potassium, and magnesium, and how the body handles these substances. Other rather common tests are those for renal and thyroid function.
- The tests may also include tests to make sure there is good circulation in the legs.
Step 3. See your doctor if you have any other symptoms
If you have swelling in your legs, redness, or changes in the skin around the area where you experience muscle cramps, you should see your doctor for advice.
Step 4. If you have a systemic condition, talk to your doctor
In this case, you may have a higher risk of suffering from leg cramps, especially if you have changed your training routine.
These underlying medical problems include diabetes, liver problems, thyroid disease, obesity, or nerve compression
Advice
- Avoid wearing tight clothing, especially on the legs.
- Wear comfortable shoes that provide adequate support.
- If you are overweight, seriously consider setting up a weight loss plan.
- It is important to sit comfortably, especially if your job involves many hours in this position. Do some research to make sure you use a chair that provides you with good support and doesn't interfere with proper blood circulation in the leg muscles.
- See your doctor if you are constantly experiencing cramps. Everyone has it from time to time, but if you have them often, you need to go to your doctor to make sure there isn't a more serious health problem.
