How to Relieve Leg Cramps

How to Relieve Leg Cramps: 13 Steps - wikiHow/**/var WH = WH || {};WH.lang = WH.lang || {};button_swap = button_unswap = function(){};WH.exitTimerStartTime = (new Date()).getTime();WH.mergeLang = function(A){for(i in A){v=A[i];if(typeof v==='string'){WH.lang[i]=v;}}}; Sign Up or Log In or Log In via

Follow us on Pinterest

HomeArticlesCommunityMy Profile WH.translationData = {'es': {'msg':"\u00bfTe gustar\u00eda saber Como aliviar los calambres de piernas? \u00a1Lee acerca de eso en espa\u00f1ol!"},'pt': {'msg':"Gostaria de aprender Como Aliviar C\u00e3ibras nas Pernas? Leia sobre o assunto em portugu\u00eas!"},'de': {'msg':"Lies auch unseren deutschen Artikel: Einen Krampf im Bein lindern."}};WH.mergeLang({'navlist_collapse': '- collapse','navlist_expand': '+ expand'});EditHome » Categories » Health » Pain Management and Recovery » CrampsHow to Relieve Leg CrampsEdited by Maluniu, MHR0cks, Andrew, Thomscher and 8 others

Pin ItArticle EditDiscussLeg cramps, sometimes called "Charley horses," are a common ailment, especially for the people who engage in sports, pregnant women and the elderly. A sudden contraction, usually of the calf muscles, causes sharp pain that can last anywhere from a few seconds to 10 minutes. While leg cramps can be prevented, you can relieve an acute leg cramp with prompt movement and massage. This article will tell you how to relieve leg cramps.

Edit Steps

Leg Cramp Relief1Flex your toes upward as soon as you get a leg cramp. A normal sleeping position with your knees slightly bent and your toes pointing down shortens the calf muscles, making them prone to contraction.

Untuck the bed covers at the end of your bed, to allow your toes room to flex.Flex and point your toes, holding each position for about 2 seconds. Repeat for 30 seconds to 1 minute.2Get out of bed and walk around, if you are able to. This expansion and contraction of the muscles can massage the calf muscle and increase circulation to the muscles. Poor circulation denies oxygen to the muscles, which can cause cramping.

3Stretch your muscles with the following exercises, while standing near a wall for balance:Place your cramped leg behind your uncramped leg, with about a foot in between them. Bend the knee on your front, uncramped leg. This will cause the cramped calf to stretch forward.

Stand with your feet hip width apart about 2 to 3 feet (60 to 90 cm) from a wall. Keep your feet straight and feet firmly planted on the ground. Place your hands shoulder width apart on the wall. Bend your elbows and lean forward. Both calves will stretch. If it is too severe, step closer to the wall, or you can step further away for a deeper stretch.

4Sit with your cramped leg crossed over your other thigh and massage the muscle gently.

5Apply a warm towel to the area, if the cramp persists. This warm compress will help increase circulation to the muscle.

6Take a warm shower, if the cramps is still there after 5 or more minutes. This will allow the flexion of muscles and heat to cascade over the muscle.

7Drink 8 to 16 oz. (1/4 to 1/2 l) of water immediately after the cramp. Dehydration is 1 of the main causes of leg cramping, in both athletic and non-athletic people.

Leg Cramp Prevention1Drink plenty of fluids every day to reduce the risk of cramps from dehydration. Drink 8 8 oz. glasses (1.9 l) of water per day, or more if you are trying to replace fluids lost during sickness.

If you have been suffering from diarrhea or another sickness, it can cause excess potassium, as well as water, to leave your system, making you more susceptible to cramps. Getting relief from the illness should also ease cramp pain.2Make sure you wear shoes that have cushioned foot beds and arch supports. Improper footwear can make calf muscles susceptible to strain or cramping. Cushioned foot inserts are available at most drug stores.

3Use a pillow to prop your knees up while lying in bed. If you sleep on your stomach, allow your feet to hang over the bed.

4Consult your doctor about quinine, potassium, calcium or magnesium supplements if you are having nightly or daily cramps.

5Stretch, walk or use a stationary bicycle for 5 minutes before going to bed. This will warm up muscles and increase circulation.

6Exercise your calf muscles regularly during the day, by walking, biking or doing yoga. Moderate exercise will decrease the chance of having muscles spasms, while extreme exercise can increase the risk.

Edit TipsBe aware that a deficiency of vitamins, especially magnesium, potassium and calcium can bring on night-time cramping. But it's not all about supplements. Sometimes, eliminating foods from your diet can help reduce or totally eliminate nocturnal cramping. You may want to try an elimination diet in order to determine which foods work for you, and which foods should be eliminated. And remember to stay hydrated!.A theory about muscle cramps says that if you bite your upper lip, your muscle cramp will release. There is no medical foundation for this claim.If you feel intense pain in the muscle after you have a leg cramp, seek help from a doctor or medical trainer. A bad muscle cramp can cause tears in the muscle or its tendons. This condition is called muscle strain.Other conditions that can cause muscle cramping include nerve disorders, cirrhosis of the liver, sarcoidosis, peripheral vascular disease and kidney dialysis. Medications that can cause muscle cramping include Diuretics, Statins, Lithium, Penicillamine, Nifedipine, Nicotinic Acid, Cimetidine, Clofibrate, Salbutamol and Phenothiazines.Talk to your doctor about wearing supportive stockings for help with cramps, if you are elderly or in the later stages of pregnancy. These compression stockings, like a warm compress, help increase blood circulation to your legs.If you have pain resulting from muscle tear or damage after the cramp, apply a cold, rather than warm, compress. This will help to reduce inflammation and numb the area.

Edit WarningsNever take supplements without first consulting a health care professional.Exposure to lead or tetanus bacteria can lead to extreme muscle cramping. Visit the doctor immediately if either of these situations occur.

Edit Things You'll NeedHot compressWaterCold compressShowerWall

Edit Sources and Citationshttp://www.sportsinjuryclinic.net/cybertherapist/back/backlowerleg/calfcramp.htmhttp://www.americanpregnancy.org/pregnancyhealth/legcramps.htmlhttp://www.patient.co.uk/health/Cramps-in-the-Leg.htmhttp://www.mayoclinic.com/health/night-leg-cramps/MY00410/DSECTION=when-to-see-a-doctorhttp://www.askdrsears.com/topics/pregnancy-childbirth/sixth-month/5-tips-relieve-leg-and-foot-crampshttp://www.medicinenet.com/muscle_cramps/page3.htm#6canpoorArticle Info Featured Article

Categories: Featured Articles | Cramps

Recent edits by: Krystle, Gaurang, LightOfMyLife

Share this Article: Tweet
DiscussPrintEmailEditSend fan mail to authors

Thanks to all authors for creating a page that has been read 55,500 times.

Was this article accurate?

YesNo

Write An ArticleRandom Articlevar aax_src='3003';var amzn_targs = '';var url = encodeURIComponent(document.location);try { url = encodeURIComponent("" + window.top.location); } catch(e) {}document.write("");document.close();Related ArticlesDeal with Foot CrampsTreat a Cramped MuscleAvoid Leg/Foot Cramps in BedApply Balm to Cramped Muscles Featured ArticlesRelieve Leg CrampsAttract Honey BeesMake Moon SandOrganize Your RoomMeet a Community Member

Meet Steve, an editor from the US who has been a member of the community for over a year now. He enjoys selecting videos and writing articles. He has published 9 new wikiHow articles, made over 3,700 edits, and patrolled over 4,400 changes. He finds contributing to wikiHow addictive!

Join The Community

- collapse Things to Do Write an Article Edit this Article Request a New Article Answer a RequestLogin for more!+ expand Places to Visit Recent Changes ForumsCommunity Portal Follow Us On...
the how to manual that you can edit

Home About wikiHow Terms of Use RSS Site map

Explore Categories Arts and Entertainment Cars and Other Vehicles Computers and Electronics Education and Communications Family Life Finance and Business Food and Entertaining Health Hobbies and Crafts Holidays and Traditions Home and Garden Other Personal Care and Style Pets and Animals Philosophy and Religion Relationships Sports and Fitness Travel wikiHow Work World Youth All text shared under a Creative Commons License. Powered by Mediawiki.
xThank Our Volunteer Authors.

Give wikiHow a +1.

if (WH.ExitTimer) {WH.ExitTimer.start();}

View the original article here