Leg cramps can result from little activity or too much activity. They may occur in the middle of the night when you are trying to get to sleep or affect you during exercise and workouts. Many remedies are available to prevent or stop the uncomfortable and painful feeling of leg cramps.
Liquids
Drinking plenty of liquids every day helps the muscles contract and relax, according to the Mayo Clinic. Drinking fluids is important before, during and after exercise to keep the muscle cells hydrated. Sweating loses electrolytes in the cells necessary to prevent cramps, so hydration helps replenish the body with needed fluids. A mixture of 2 tsp. of apple cider vinegar and 1 tsp. of honey in a glass of warm water may help reduce cramps because vinegar contains potassium, according to Health911.com. Pickle juice contains acetic acid to help the body make more acetylcholine. A deficiency in acetylcholine can lead to leg cramps.
Stretching
Stretching a cramped muscle and gently rubbing it to relax it can relieve cramping, according to the Mayo Clinic. For calf and hamstring or back thigh cramps, put weight on the cramped leg and bend the knee slightly. For front thigh cramps, use a chair to keep steady and pull the foot on the affected side toward the buttock. Stretching the leg straight out and bending the toes back toward the head can relieve leg cramps during the middle of the night, according to Health911.com. Hold the position for 30 seconds, relax and repeat until cramping vanishes. Stretch the legs before going to bed at night by pressing the toes against a wall to stretch the calf muscles, holding for 30 seconds, relaxing and repeating the exercise several times. Massaging the leg muscle in a downward motion or walking off the cramp may also help relieve tension.
Cold or Heat
Cold packs help relax tense muscles, the Mayo Clinic says. Also, a hot shower helps avoid leg cramps in the middle of the night. Let the warm water run down the area of the leg that usually cramps. A hot shower may help when leg cramps strike at night if stretching and massaging does not help.
Herbs
Herbal remedies may not work immediately, but can aid as preventative methods, LoveToKnow says. Bilberry has properties that may act as a muscle relaxant. Ginger root and gingko biloba may help improve circulation to prevent cramping. Peruvian bark may help prevent spasms.
Supplements
A calcium deficiency may cause leg cramps, according to Health911.com. Calcium supplements are recommended as well as magnesium supplements because magnesium helps arteries around the muscles relax. CoQ10 may also relieve muscle cramps.
