We all get impacted by leg cramps one time or the other in our life. If you are in sports or indulge in strenuous activities then you are more likely to get muscle cramps in your leg.
Most sports people suffer from leg cramps because of the excessive strain on the leg muscles. Dehydration acts as a catalyst to get cramps on such occasions.
The muscles that get affected by cramps are in the back of the lower leg and and front and back of the thigh muscles.
you may feel experience swelling, soreness and inflammation, but the most observed and felt symptom is sharp muscle pain. Leg cramps usually last for a short period lasting from a few seconds to 15 minutes. The pain in some extraordinary cases may occasionally get extended for longer periods.
You can get rid of most of the leg cramps by home remedies and simple exercises and relaxation. You generally may not require any medicine
1. Apply heat or Cold
Both heat and cold remedies will help you to get rid of those cramps in the leg muscles.
You can apply heat in 3 different ways
- Take a hot shower bath. Hot shower will be very relaxing and soothing. You will feel much better and relieved. Hopefully your cramps disappear after the shower and you will not have to do anything more.
- Apply warm compress with the help of a hot water bottle or pip a towel in hot water, squish out extra water and wrap it around the cramped muscles in the leg.
- Dip your legs into a warm water tub and keep it there for 10-15 minutes. This warmness will release the tense muscle and you will not feel the cramp
Cold compressor also gives you a similar relief. Apply it cold compress water bottle or ice pack on the affected muscle in your leg.
2. Stretch and Massage
Stretching your muscles gently and messaging is also a powerful home now ready to get rid of leg cramps.
- Hold back top of a chair and stand on the impacted leg.
- Keep the knees slightly bent forward
- Leave the other leg above ground so that the entire weight is on the affected leg
- Gently massage your cramped muscle by rubbing coconut oil
If you are not able to stand then you can lie down on your back. Lift the affected leg slightly up and gently rub the affected muscles with coconut oil. You can add a few drops of Vitamin E essential oil in the coconut oil for a more soothing effect.
Banana is rich in potassium- an electrolyte which helps to get rid of the cramps. In fact lower levels of electrolytes are the real cause of leg cramps. If you lack the electrolytes (Sodium, potassium, magnesium and calcium) in your body then you are likely to get leg cramps more frequently.
Dehydration causes leg cramps so drink a glass of water slowly to regain hydration. If your cramps have occurred after doing exercising or other strenuous work then water alone will not suffice. You would have lost a lot of electrolytes in perspiration. In that case drink a sport drink which is fortified with electrolytes.
If you are frequently getting leg cramps then you will have to focus on your diet. Add more potassium and magnesium rich foods in your diet.Dark leafy green vegetables, potatoes, squash, yogurt, fish, avocados, mushrooms, and bananas are rich in potassium.Leafy green vegetables, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit, dark chocolate are magnesium rich foods. You would have noted that some of the listed food items are rich in both potassium and magnesium.
Add dairy to your food to get more calcium. The electrolyte rich foods will reduce leg cramps.