Content

• Steps
• Advice
• Warning

Leg cramps can happen to anyone while sleeping. Although pregnant women and the elderly are especially susceptible to cramps, this can happen for a variety of reasons. Here are tips and information to help you avoid being awakened by nighttime cramps.

Steps

Method 1 of 4: Leg cramps (proven) treatment

1. 

   Consider drinking mineral water mixed with quinine, also known as tonic water. Tonic water has long been shown to be effective in preventing nighttime leg cramps. On the other hand, the FDA has recently recommended that quinine should not be used to treat cramps, which are the ingredients in qualaquin. A 1997 Cohrane review of (public and non-public) trials of quinine concluded that, although there was an improvement in patients using quinine compared with patients receiving a placebo. , but the side effect, particularly tinnitus, was more common in the quinine group. The authors concluded: "Because of the side effects of quinine, non-pharmacological therapies such as passive muscle relaxants are the first priority treatment, but quinine will certainly be used if it is ineffective." . The doctor will closely monitor the risks and benefits for each patient "..

2. 

   
   
   Apply heat to your feet. A hot water bottle or heating pad can help relax muscles and relieve pain caused by cramps. If you are using a heating pad, try to avoid falling asleep while you are applying it.
   • If you do not have a heating pad, try to massage a lot of VapoRub oil into the cramping area. The cooling effect will be deeply ingrained in the muscles and relieve the pain caused by cramps.

3. 

   
   
   Add potassium to the body. There is a possibility that a lack of potassium is the cause of cramps in the limbs (usually the legs). If you are not getting enough potassium, eat more potassium-containing foods (listed below) or take a potassium supplement with your meals. Food sources of potassium include:
   • Fruits such as bananas, nectarines, dates, apricots, raisins or grapes.
   • Cabbage or broccoli.
   • Oranges and grapefruit.
   • Sea fish, pork and lamb.

4. 

   
   
   For pregnant women, take a magnesium supplement. It is easier for young pregnant women to absorb magnesium from dietary supplements, magnesium is important for proper functioning of the body. While the elderly and people who are no longer giving birth, studies show that magnesium supplements play a much smaller role.

5. 

   Drink plenty of fluids and avoid dehydration. Sometimes nighttime cramps are the result of not drinking enough water. You need to drink enough H₂O during the day to prevent night cramps.
   • How much water will you have to drink during the day? According to the Mayo Clinic, women should drink about 2.2 liters of water per day, while men should drink 3 liters of water per day.
   • How do you know if you drink enough water or not? Observe the clarity of the urine. Clear urine indicates adequate body water, while yellow urine indicates lack of water.
   • Stay away from alcohol. Consuming too much alcohol will dehydrate the body, increasing the chance of getting worse cramps. Reducing alcohol consumption is very good for general health.

6. 

   Use calcium channel blockers. Calcium channel blockers prevent calcium from entering many types of cells and blood vessel walls. This medication is primarily used to treat high blood pressure but can also be used to help with nighttime cramps. You should see your doctor to be prescribed a specific dose of medicine.

7. 

   Do not lie under an overly stretched bed cover. A stretchy bed cover or blanket can cause you to accidentally bend your toes down during sleep. This position is what causes muscle contractions. Use loose sheets to minimize your ability to bend your toes; Pull your toes back toward your body if the leg cramps unexpectedly.

8. 

   Stretch your calves before going to bed. Stretching your calf muscles before going to bed at night can reduce the tension in your muscles. See below for calf stretches. advertisement

Method 2 of 4: Stretching to fight cramps

1. 

   Stretch your calves with a towel. Put your feet on a towel or bed that is stretched horizontally. Fold the towel in half so it wraps around the cramped leg. Grasp both ends of the towel and pull it firmly towards you. This will squeeze the leg and provide an effective massage.

2. 

   Stretch your face in the calves. In a sitting position, straighten one leg and bend the other leg (calf you want to stretch), so that the knee is closer to the chest. Grasp the base of the toes of the bent leg and pull it as far as possible.

3. 

   Stretch the leg muscles with the support of the wall. Lie on your side on your side without cramping, facing the wall. Straighten the cramped leg so that it is perpendicular to your body, completely straight, and touching the wall. Hold this position for 10-20 seconds before lowering your legs, this will stretch the muscles in the back of your thighs.

4. 

   Achilles tendon stretches connect the heel to the calf. In a sitting position, straighten one leg and bend the other leg. Push the heels of the flexed legs close to the buttocks. Keep your heels on the ground, but lift your toes, hold this position until the tension loosens the muscles. advertisement

Method 3 of 4: Foot cramping therapy at home

1. 

   Place a medium-sized soap under the cramped leg. Another way is to apply a hypoallergenic liquid soap to the center of the cramping area. Wait a few seconds and the pain from the cramp should go away or almost completely go away!
   • Why soaps soothe night cramps? Although this method does not appear to be effective in all cases, placing soap on the calf probably causes the soap molecule to diffuse and provide a longer pleasant feeling. This is probably because the soap molecule can diffuse in the air, or because it needs to come into direct contact with the cramped area.

2. 

   Try cow's milk. This approach on the basis of milk can help regain calcium balance, thereby reducing the risk of cramps at night. However, milk contains more phosphorus, which can make cramps worse. Try this remedy to see if it works; Many people believe in cow's milk very much.

3. 

   Use primrose oil. Evening primrose oil is used to treat a wide range of conditions, from acne and eczema to high cholesterol and heart disease. It is likely that evening primrose oil was helpful for leg cramps and leg pain caused by clogged blood vessels, although there is not enough evidence to date. Use 3-4 grams of evening primrose oil before bed.

4. 

   Use yeast to brew alcohol. Brewer's yeast can improve blood circulation in the legs by providing more vitamin B. Some doctors recommend using but clinical trials have not yielded results. Eat one tablespoon of brewer's yeast every day.

5. 

   Use valerian and royal palms. Yellowberry is a herb that treats anxiety and insomnia, and is mainly used with valerian to also have a sedative effect. Although clinical trials have shown a link between the macula and liver damage, this usually only occurs when the macula is used with other plants.
   • Follow the directions on the packaging when using valerian and the royal harem, or soak both. Note that the valerian has a distinctive odor and it may take a while for you to get used to it.
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Method 4 of 4: Medicines that can cause cramps

1. 

   Beware of short-acting loop diuretics. Short-acting loop diuretics remove excess water from the body, carry excess water to the bladder and turn it into urine. Perhaps you can guess why these drugs can cause problems for people who often experience cramps. Sometimes cramps are caused by a lack of water in the body. If you take one of these medications and experience nighttime cramps, talk to your doctor about taking a long-acting loop diuretic or other solutions.

2. 

   Be careful with thiazide diuretics. Thiazide diuretics, as well as short-acting loop diuretics, remove electrolytes from the body, creating the risk of cramps. Thiazide diuretics are used to treat a variety of conditions, including high blood pressure and heart failure.
   • Another high blood pressure drug called a beta blocker can also cause cramps. Beta blockers inhibit the activity of the hormone adrenaline, thereby reducing heart rate. Although scientists do not fully understand why this drug causes cramps, they believe it is related to artery spasm.

3. 

   Statins and fibrates can also cause leg cramps. These two drugs are used to treat high cholesterol, which can interfere with muscle growth and decrease muscle energy. Ask your doctor if it is appropriate to use statins and fibrates in place of vitamin B12, folic acid and vitamin B6.

4. 

   Be careful with angiotensin converting enzyme inhibitors. ACE inhibitors (also called ACE inhibitors) are high blood pressure drugs that inhibit the action of angiotensin II - a hormone that causes the arteries to contract. ACE inhibitors can sometimes cause potassium electrolyte imbalances, leading to cramps.

5. 

   Evaluate whether antipsychotic drugs are causing cramps. Schizophrenia, bipolar disorder, and other ailments may require medications to treat depression, hallucinations, and anxiety. This medicine (including Abilify, Thorazine, and Risperdal) can cause fatigue, lethargy, and weakness, sometimes leading to cramps. Tell your doctor if you believe the cramps are caused by antipsychotics. advertisement

Advice

• The most common reason for night leg cramps is a lack of magnesium. Try taking 200mg of magnesium per day for a while.
• Take a sip of fruit soaked water to get rid of cramps.

Warning

• If leg cramps occur frequently (2-4 times or more per night), it could be a health problem. Consider seeing a doctor if you feel it is necessary.