How to Relieve Leg Cramps
Flex your toes upward as soon as you get a leg cramp., Walk around on your heels.This expansion and contraction of the muscles can massage the calf muscle and increase circulation to the muscles., Stretch your calf., Stand with your feet hip width...
Step-by-Step Guide
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Step 1: Flex 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.Flex and point your toes, holding each position for about 2 seconds.
Repeat for 30 seconds to 1 minute. -
Step 2: Walk around on your heels.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. , Place your cramped leg behind the leg that isn't cramping, with about a foot in between them.
Bend the knee on your front, normal leg.
This will cause the cramped calf to stretch forward., 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., Sit with your cramped leg crossed over your other thigh and massage the muscle gently.
You can apply firmer or deeper pressure as you prefer., A warm compress will help increase circulation to the muscle.
You can use a warm towel or a heating pad., If the cramps are still there after 5 or more minutes, hop in a steamy shower.
This will allow the heat to cascade over the muscle and might relieve the cramp. , (1/4 to 1/2 l) of water immediately after the cramp.
Dehydration is one of the main causes of leg cramping, in both athletic and non-athletic people.
If you've gotten the cramp after exercise, your electrolytes may be out of balance.
Drink a sports drink containing electrolytes to replenish yourself., You may find that ibuprofen (Motrin, Advil) or acetaminophen (Tylenol) can help relieve the pain from a leg cramp.
Take the dosage recommended on the packaging. -
Step 3: Stretch your calf.
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Step 4: Stand with your feet hip width apart about 2 to 3 feet (60 to 90 cm) from a wall.
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Step 5: Massage the muscle.
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Step 6: Apply heat to the area if the cramp persists.
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Step 7: Take a warm shower.
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Step 8: Drink 8 to 16 oz.
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Step 9: Take a pain reliever.
Detailed Guide
A normal sleeping position with your knees slightly bent and your toes pointing down shortens the calf muscles, making them prone to contraction.Flex and point your toes, holding each position for about 2 seconds.
Repeat for 30 seconds to 1 minute.
Poor circulation denies oxygen to the muscles, which can cause cramping. , Place your cramped leg behind the leg that isn't cramping, with about a foot in between them.
Bend the knee on your front, normal leg.
This will cause the cramped calf to stretch forward., 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., Sit with your cramped leg crossed over your other thigh and massage the muscle gently.
You can apply firmer or deeper pressure as you prefer., A warm compress will help increase circulation to the muscle.
You can use a warm towel or a heating pad., If the cramps are still there after 5 or more minutes, hop in a steamy shower.
This will allow the heat to cascade over the muscle and might relieve the cramp. , (1/4 to 1/2 l) of water immediately after the cramp.
Dehydration is one of the main causes of leg cramping, in both athletic and non-athletic people.
If you've gotten the cramp after exercise, your electrolytes may be out of balance.
Drink a sports drink containing electrolytes to replenish yourself., You may find that ibuprofen (Motrin, Advil) or acetaminophen (Tylenol) can help relieve the pain from a leg cramp.
Take the dosage recommended on the packaging.
About the Author
Lisa Turner
Creates helpful guides on lifestyle to inspire and educate readers.
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