Content

• Steps
• Part 1 of 3: Stretching
• Part 2 of 3: Other Home Remedies
• Part 3 of 3: Causes of Leg Cramps
• Tips

Muscle cramps, especially if they occur in the leg muscles, can be very excruciating. Unpleasant and involuntary muscle contractions are not only painful, but can also interfere with daily activities such as sleep. Muscle cramps are usually not serious and can be relieved by home remedies like stretching, massage, diet, and exercise.

Steps

Part 1 of 3: Stretching

1. 1 Determine which muscle is cramping. Before stretching relieves the cramp, it is very important to determine which muscle is cramping. Cramps can occur in several muscles of the legs. By identifying which major muscle is cramping, you can make your stretch more effective.
   • The hamstring extends from the back of the leg and provides movement to the hip and knee. The top of the hamstring connects under the gluteus maximus, behind the pelvic bone, and ends at the knee.
   • The quadriceps (or quadriceps) muscle runs along the front of the leg and is the main extensor muscle of the knee. The quadriceps muscle is the strongest and thinnest muscle in the entire body.
2. 2 Hamstring stretch. If you are having a cramp in the back of your leg, then you need to stretch your hamstring. There are several types of hamstring stretches that can help relieve cramping.
   • Take a towel or belt, lie on the floor and lift your leg that is cramping. Wrap the belt or towel around the pads of your toes, grab the edges of the towel or belt, and gently begin to pull towards you. As you stretch your leg, you can massage your hamstring with the other hand, or after stretching.
   • If you cannot lie down, you can do the same stretch while sitting. Sit with your legs straight and just lean forward. Stretching this way will have a similar effect.
   • Do not stretch against the tension on the muscle with the cramp. Instead, you should gently pull it towards you. Increase the tension as the tension in the leg decreases.
   • Walk between stretches to relax your hamstring.
3. 3 Quadriceps stretch. If you are having a cramp in the front of your leg, then you need to do a quadriceps stretch. There is one very effective stretching of this muscle that will help clear up the cramp.
   • To stretch your cramped quadriceps, you need to stand up and bend the injured leg towards the gluteus maximus (gluteus maximus). If you can do this, then grab your leg and pull it further towards your buttocks for an even deeper stretch.
   • Make sure your knee is in line with your hip to avoid damaging the muscles and tendons in your knee.
   • As you stretch your leg toward your buttocks, you can start massaging your hamstring with one hand, or after the exercise.
   • Do not stretch against the tension on the muscle with the cramp. Instead, you should gently pull it towards you. Increase the tension while releasing the tension in the leg.
   • Walk between stretches to relax your quadriceps.
4. 4 Do some light exercise. Light exercise can help stretch the muscle that is cramping. General movement will naturally stretch your muscles and help you relax, but you can also do other exercises, such as yoga.
   • Do the exercises only if you are able to do them, do not force yourself. Start only after a light warm-up.
   • Resting walking is the best exercise for stretching a cramped muscle. Take long strides to engage all muscle groups.
   • Doing some light yoga exercises will also help stretch your muscles. For stretching and muscle recovery, recovery yoga and yin yoga are especially helpful.

Part 2 of 3: Other Home Remedies

1. 1 Home or professional foot massage. Due to the fact that it increases blood circulation to the muscle tissues, massage is one of the most effective remedies for cramps. When combined with stretching, massage can quickly relieve the pain of muscle spasm and relax you at the same time.
   • Massage your leg over the cramp. Apply gentle pressure to the leg and then increase the force if it doesn't hurt you.
   • The massage roller is another effective foot massage tool. These round pieces of foam will allow you to roll out the affected muscle by applying pressure to it.
   • For leg cramps, you can also seek professional help. Swedish, neuromuscular and myofascial massages are the most effective massages for seizures. Tell the massage therapist that you are having a cramping problem so that he is more careful with your muscles.
2. 2 Apply something warm to relax muscles and soothe pain. A warm compress is very effective when you want to loosen muscle contractions and relieve pain. It will also help you relax, which will help minimize muscle tension. There are many different types of thermal treatments that can help with muscle cramps, from heating pads to warm baths.
   • Taking a warm shower or bath can help you relax and ease the pain of the cramp. The heat from the water will also aid blood flow to the submerged area.
   • You can use Epsom salts to help relieve cramping.
   • Pour hot water into a bottle or heating pad and place it on the area where you are having a cramp.
   • You can also use special ointments to relieve muscle cramps and relax the affected area.
3. 3 Follow your diet. Studies have shown that low levels of potassium, calcium and magnesium can lead to muscle cramps. By making sure you have enough of these elements in your diet, you will insure yourself against muscle cramps.
   • Bananas and oranges are a source of potassium.
   • Brown rice, almonds, and avocados are good sources of magnesium.
   • Dairy products and spinach contain sufficient amounts of calcium.
4. 4 Dehydration. Although research has not shown a link between dehydration and muscle cramps, there is some evidence that not drinking enough water leads to these involuntary muscle cramps.Drinking enough water can help prevent muscle cramps.
   • You don't need to drink anything other than water to stay hydrated. If you have a preference for sports drinks or juices, drink them throughout the day in combination with water.
5. 5 Sleep on your side and don't use an uncomfortable bed. A narrow bed and sleeping in certain positions, such as on the stomach, can make muscle cramps worse. You can avoid cramps by sleeping in the right positions and not using a blanket that is too heavy.
   • Having a blanket can make you unable to move your legs, so consider sleeping without one.
   • Sleeping on your side of the bed with bent knees is the best position for cramps.
   • Sleeping in a position with the toes pointing up can make the seizure worse.
6. 6 Sleeping in a position with the toes pointing up can make the seizure worse.
   • Take ibuprofen or NSAIDs (non-steroidal anti-inflammatory drugs) to relieve inflammation that may be present in the muscle.
   • Talk to your doctor about taking a muscle relaxant like flexeril (cyclobenzaprine) to relieve tension and muscle cramps.
7. 7 Don't take quinine. Some sources recommend quinine for muscle cramps, but it is very dangerous and can lead to a number of health problems, including arrhythmias, nausea, headache, and buzzing in the ears.

Part 3 of 3: Causes of Leg Cramps

1. 1 Find out the cause of the leg cramps. There are many different causes of cramping, including poor blood circulation and muscle fatigue. Finding out the cause will help you resolve the seizure problem more quickly.
   • Poor blood circulation in the legs, muscle strain, insufficient stretching before or after exercise, muscle fatigue, dehydration, lack of magnesium or potassium, or a pinched nerve can all lead to leg cramps.
   • Most cases of seizures can be treated with home remedies.
2. 2 Remember what medical conditions lead to leg cramps. Not all cases of leg cramps are due to simple factors such as overwork or improper sitting. Certain medical conditions, such as Parkinson's disease or diabetes, can make you more vulnerable to muscle cramps. If home remedies do not solve the problem with a seizure, then see your doctor to make sure you are not suffering from any underlying medical conditions.
   • Pregnancy can cause leg cramps.
   • Alcoholism can lead to muscle cramps.
   • Dehydration can cause leg cramps.
   • Parkinson's disease can also lead to leg cramps.
   • Endocrine disorders like diabetes and hypothyroidism can cause leg cramps.
   • Neuromuscular disorders like neuropathy can lead to leg cramps.
3. 3 Beware of drugs that can lead to muscle cramps. Just as certain conditions can lead to leg cramps, certain medications can also make you more vulnerable to these muscle spasms. Knowing about the drugs that cause cramps can help you or your doctor determine the cause and determine the best treatment.
   • Diuretics like lasix can make you more prone to leg cramps.
   • Aricept (Alzheimer's medicine) can cause leg cramps.
   • Procardia with angina and high blood pressure can lead to muscle cramps.
   • Proventil or Ventolin for asthma may make you more prone to leg cramps.
   • Tasmar from Parkinson's can cause muscle cramps in the legs.
   • Statins like Crestor or Lipitor, which are taken for cholesterol problems, can also cause leg cramps.

Tips

• See your doctor for recurring seizures.Frequent cramps can be a sign of injury, nutritional deficiency, or dehydration, and your doctor can advise you on the best medications to take.