Nobody likes cramps and painful spasms that block their legs during physical activity. They can happen anywhere on the leg and always at the least opportune moments. Quickly get rid of your cramps and prevent them in the future using the techniques described in this article.
Steps
Method 1 of 2: Immediate Care
Step 1. Massage the muscles
Cramps usually come in the calves, feet, and in some cases the thighs; massage those areas to relieve aches and pains. Apply medium pressure with your fingers in a circular motion, both on the area that hurts, and slightly above it, to stimulate circulation. Continue for a few minutes, until the pain subsides or you decide to try another treatment.
Step 2. Stretch
The spasms and cramps cause the muscles to contract, so by stretching them you can relax them and let the hardening pass. By doing one or more stretching exercises that stretch the muscles in the affected area you should have quick relief.
- Keep your back straight, then lunge, keeping the cramped leg behind. Extend the back leg, keeping the front leg bent. In this way you will load the weight of the body on the toes of the back leg; if you find this position uncomfortable, you can try to lean forward slightly on the bent knee.
- Sit on the bed or the floor and stretch your legs out in front of you. Lock your knees, then point your toes towards your face. Grab them and pull the foot of the leg that was cramped back slightly.
- Stand on your toes and hold the position for as long as possible. This will stretch your calves and reduce spasms. Pause after a few seconds, then resume stretching.
Step 3. Take a bath
Fill the tub with warm water and Epsom salts, then soak for 10-20 minutes. The heat and salts work together to dissolve muscle hardness and distract you from pain.
Step 4. Lift the affected area
Raise the affected muscle with pillows or by placing it on the arm of a chair or sofa. With this remedy, you promote circulation and allow the body to get the blood out more effectively from the area that has suffered the spasm.
Step 5. Apply heat followed by ice for pain relief
To stop a muscle spasm, use a warm compress for 10-15 minutes to relax the muscles. Then, immediately after, use an ice pack or cold compress on the area affected by the cramp. Never apply ice directly, but always wrap it in a towel or bandage before putting it on your skin. Use this treatment for 5-15 minutes to get the best results.
Method 2 of 2: Preventing Future Cramps
Step 1. Stretch regularly
If you exercise or train often, stretching your muscles properly before starting can help prevent fatigue and cramps. Stretch for 2-5 minutes before doing any exercises. The best stretches to prevent leg cramps include quadriceps and lunges.
- To do a quadriceps stretch, stand upright and bend one knee. Continue to bend the knee as much as possible, then grab the foot behind you and hold the position for 10 seconds.
- To do a lunge, get on your knees, bring one leg forward by bending it at 90 degrees, and lean on the shin of the other leg. At this point, rise from the ground, so as to extend both legs. Repeat multiple lunges walking around the room in this position, alternating legs.
Step 2. Get more potassium
Low potassium levels are related to an increased risk of muscle spasms and cramps. Eat foods rich in potassium, such as bananas, avocados, or oranges at least once a day. You can also look for potassium supplements at a drugstore or supermarket.
Step 3. Get more calcium and magnesium
These minerals help prevent muscle cramps and keep your body in tip top shape. Make sure you are getting sufficient amounts of calcium and magnesium by supplementing your diet with tablets or foods that contain these minerals. Dairy products and nuts are rich in both substances.
Step 4. Hydrate yourself well
When blood sodium levels rise, muscles and circulation are affected. Keep them low by drinking plenty of water often. When exercising, supplement your water intake with sports drinks that contain added electrolytes.
Limit your alcohol consumption or avoid it altogether, as it can dehydrate you
Step 5. Avoid diuretics
Anything that stimulates diuresis reduces the amount of water and electrolytes in the body, an undesirable effect when trying to avoid cramps. Avoid drinking too much caffeine and don't take pills that stimulate diuresis if you can do without them.
Advice
- If you get cramps often after exercising, try hydrating yourself with cucumber juice, sports drinks, or other electrolyte-rich drinks.
- If you don't feel too much pain, try walking normally.
- Do squats while holding someone's hand, but stop when you feel the muscles tug.
- If you often get leg cramps that don't respond to treatments, see your doctor to see if your problem is caused by more serious health reasons.
- Make sure you wear comfortable shoes to reduce the frequency of cramps.
