Leg cramps are involuntary contraction of one or more muscles in the legs, most commonly in the calves. The pain can be excruciating and may last for a few seconds or a few minutes. Anyone can experience leg cramps and most occur during the night hours.
Common causes of leg cramps include:
- nutritional deficiencies
- dehydration
- medications
- rigorous exercise
- diminished blood flow.
Leg cramps can be caused by a deficiency in potassium, calcium, magnesium, vitamin E, or protein. Eat more lean meats, low-fat cottage cheese, yogurt, and fresh fruits and vegetables, especially leafy green vegetables. Avoid or limit white flour, sugar, and fatty meats.
Keep your body well-hydrated. Drink adequate amounts of fluids, with water being the major source.
Certain medications can be responsible. For instance, diuretics can rob your body of potassium. If this is the case, eat one or two bananas a day. If any type of medication is the cause of your leg cramps, speak with your doctor about an alternative medication, or better yet, find a natural and effective method if possible (approved by your healthcare provider).
Stretching your muscles is a good way in preventing leg cramps. Try one of the following to stretch calf muscles:
- Sit down on the floor with both of your legs straight in front of you. Grasp your toes and pull your feet toward you. Hold them there for a few seconds.
- Stand about 2-3 feet from a wall. Keep your feet flat on the floor and lean forward with your hands against the wall. Remain in that position for a few seconds.
Stretch for at least five minutes, 2-3 times a day. Do your last set before going to bed. Always stretch before and after exercising.
When you sleep, loosen your covers. Tight covers can tighten muscles and cause leg cramps.
Massage your legs before bedtime.
While watching television and for at least one hour before going to bed, rock in a rocking chair. This helps improve blood circulation
Preventing leg cramps with natural remedies:
- Cramp bark is a herb that is helpful in treating all sorts of cramping. Take 1-2 teaspoons of cramp bark tincture 3-5 times a day.
- Drink 1 cup of red raspberry-leaf tea twice a day, in the morning and at night.
- Take 2 teaspoons of honey with each meal or you can combine the honey with 2 teaspoons of apple cider vinegar in a glass of water and drink before each meal. Either remedy is said to be helpful in preventing leg cramps.
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