Anyone who has suffered from leg cramps knows that they can often be quite painful and even debilitating when they occur. However, there are some great natural health remedies that can prevent painful muscle cramps from occurring or at least reduce their severity. Read on to learn more.
What are Leg Cramps?
When our muscles are working normally, they contract on one side and lengthen on the other. This is then reversed with the arm or leg moving the other way. Cramping results from the involuntary contraction of the leg muscles that causes pain, stiffness and swelling. The blood can’t flow into the muscle properly to help it lengthen and pain is caused. Calf cramps are common, but they only last a brief moment. In addition to affecting the calf muscles, they can travel to other areas of the lower limbs and even cause foot cramps.
The most common type of leg cramps is called nocturnal cramps. As the name suggests, nocturnal leg cramps occur at night, causing you to awaken from the pain. These cramps typically only last for a few minutes but can be quite severe. Cramps can also occur as a result of strenuous exercise — not warming up, not drinking plenty of water, or overheating are common causes.
Causes of Idiopathic Leg Cramps
The reasons for painful cramps are varied and many. While they are almost always associated with too much physical exertion, several studies have found a link between idiopathic leg cramps and mineral deficiency or an underlying medical condition. The following are thought to be risk factors for leg muscle cramps:
- Dehydration
- Muscle fatigue or overuse
- Poor blood circulation
- Nerve compression
- Magnesium and potassium deficiencies
- Pregnancy
- Diabetes
- Certain medications such as statins
- Flat feet
- Liver diseases
- Cardiovascular disease
Natural Remedies for Leg Cramps
If you're not keen on using muscle relaxants, there are several natural remedies that can be quite helpful in reducing leg cramps. Some particularly effective ones include:
- Stretching: If you suffer from an exercise-related cramp in the leg, you need to stop the exercise and begin stretching out the muscle. Stretching reduces the pressure on the cramped, contracted muscle, allowing it to relax. For example, if you have a cramp in your calf, stretch out the calf muscle. Also, remember the importance of warming up and stretching before beginning your exercise routine to prevent muscle cramps from occurring.
- Acupressure: It may sound odd, but squeezing your upper lip by applying pressure with your index finger and thumb is an effective acupressure treatment for muscle cramps.
- Increase calcium and magnesium: Leg cramps can be a sign of electrolyte imbalance, and one way to fix this is to increase your calcium and magnesium consumption. Take a magnesium supplement or eat foods rich in this mineral, such as legumes, nuts, beans and whole grains. Good food sources of calcium are low-fat dairy products and sardines with bones. Include lots of leafy greens in your diet as well.
- Pressure on the muscles: Pressing fairly hard directly on the sore muscle for about 10 seconds can help to loosen the muscle. Repeat several times if necessary.
- Potassium: A lack of potassium can cause leg cramps. Eat more potassium-rich foods such as bananas or consider supplementation to reduce the frequency of leg cramps.
- Chamomile tea: The calming effects of chamomile tea increase blood flow through the blood vessels, allowing tight muscles in the legs to loosen up. Chamomile also contains a lot of glycine, an amino acid that relaxes the muscles.
- Heating pad: Warmth can be applied to the affected area to reduce severe pain. An ice pack, on the other hand, helps to reduce swelling.
- Drink plenty of water: Aim for at least eight glasses of water a day to relax your muscles, especially before, during and after exercising.
Source: Verywellhealth
By following the prevention tips and remedies listed above, you can reduce your risk of experiencing leg cramps in the future. And, if you do experience a leg cramp, know that there are ways to relieve the pain until it subsides. So, don’t worry – you’ll be back on your feet in no time!
Originally published on Feb 02, 2009
