Content

• Steps
• Advice

There's a mouse no one like, it's cramps — pain from muscle cramps in your legs that keeps you from doing activities halfway through. Cramping can occur on any part of the leg and is often the most inopportune time. This article will show you some ways to fix cramps quickly and prevent them from coming back in the future.

Steps

Method 1 of 2: Fix the cramps quickly

1. 

   Muscle massage. Cramps usually occur in the calves, feet and sometimes in the thighs; Muscle massaging these areas will help relieve the tension and pain of muscle contraction. Use your thumb and fingertips to massage in a circular motion with moderate force at the spot where the pain is and slightly upward fluid to help increase blood circulation. Continue the massage for a few minutes until the pain subsides or you want to switch to another treatment.

2. 

   
   
   Do muscle relaxation exercises. The muscles contract when cramped, so the stretching will help muscles relax and soften. Do a few muscle contractions in the area where the cramps are cramped for quick pain relief.
   • Stand up straight and practice lags with your hind leg cramped. You bend your front knee and straighten your hind leg, letting force apply to the toes of your hind leg; you may lean forward slightly to the front pillow if that is more comfortable.
   • Sit on the bed or on the floor, stretching your legs forward. Keep your knees straight, pointing your toes toward your face. Next, grab the toes and gently pull the foot of the cramped leg back.
   • Stand upright on your toes for as long as you can. This position will help the leg muscles stretch and reduce muscle contraction. Rest after a few seconds and repeat.

3. 

   
   
   Shower. You mix warm water with Epsom salt in the bath and soak for about 10-20 minutes. The water temperature and the salt's action work together to help soften muscles and ease pain.

4. 

   Leg restraints. Raise the cramped leg high on a pillow or armchair. This will increase blood circulation and the blood will move through the cramped area more efficiently.

5. 

   
   
   Use a hot compress and then a cold compress to relieve the pain. To relieve cramping, use a hot compress for 10-15 minutes to relax the muscles. Then quickly use an ice pack to apply an ice pack to the area where the cramps are located. Be careful not to apply ice directly, but wrap the ice with a towel or bandage before allowing it to contact your skin. Apply for 5-15 minutes for best results. advertisement

Method 2 of 2: Prevent the risk of cramps

1. 

   Do muscle relaxation regularly. If you exercise regularly, then stretching your muscles before you exercise can help prevent the risk of muscle tension and cramps. Stretch for 2-5 minutes before starting the exercise. Some of the best stretches to prevent cramps include quad stretches and lunges.
   • To stretch your quads, stand up straight and bend one leg back. Continue to bend your legs as close to your thigh as possible, then grab your feet and hold for about 10 seconds.
   • To practice sagging, you kneel one leg on the floor, the front leg bends the knees and comfortably push the whole body on the back leg, then switch legs. You can do this while walking around the room, or switch legs in place.

2. 

   Add more potassium. Lack of potassium increases the risk of cramps. Eat foods rich in potassium, such as bananas, avocados, and oranges at least once a day. You can also buy potassium supplements for your body at pharmacies.

3. 

   Add more calcium and magnesium. These two vitamins work together to prevent cramps and keep your physique always in balance. You should provide your body with adequate calcium and magnesium through your daily diet or supplementation. Calcium and magnesium are abundant in dairy products and nuts.

4. 

   Stay hydrated. High levels of sodium in the blood will affect the muscles and blood circulation.Keep blood sodium levels low by drinking plenty of fluids regularly. When exercising, you can use more energy drinks that contain electrolytes.
   • Limit or avoid alcohol as it dehydrates you.

5. 

   Avoid diuretics. Medicines or diuretic foods that make you urinate more will reduce the amount of water and electrolytes in your body, which can lead to cramps easily. Avoid drinking too much caffeine and avoid taking diuretics when you don't need them. advertisement

Advice

• If you experience frequent cramping and neither of the other treatments applied, you should see your doctor to find out the cause of this condition.
• If you experience frequent post-exercise cramps, try replenishing your body with pickle juice, Gatorade, or other electrolyte-containing beverages.
• Ask someone to hold hands when doing squats (butt and thigh strengthening exercises), but pay attention to exercise with moderate intensity.
• If the cramping isn't too severe and the pain has subsided, get dressed comfortably and walk around the room for a few rounds.
• Wear comfortable shoes to avoid cramps.