Remedies for Muscle Cramps

When you’re trying to stay active and healthy, leg cramps are the last thing you want to deal with. Leg cramps commonly affect the calf muscles and sometimes happen out of nowhere. They can be caused by being dehydrated, lacking proper vitamins and nutrients, and not stretching enough.

A few risk factors that may increase the risk of muscle cramps are age, poor conditioning, extreme sweating, pregnancy, medical issues and weight. The good news is there are easy ways to prevent them. Keep these tips in mind the next time your calf muscle starts to tighten and cramp.

Stretch and massage it.

When you start to feel a muscle cramp, stop what you’re doing and stretch it. If your cramp occurs in your calf, stand up and put your weight on that leg, gently bend your knee, and actively lift your toes up toward your nose.

After stretching it, try massaging the muscle cramp for relief. Using a foam roller or hands will work great.

Stay hydrated.

Your muscles need fluids to work well, so staying properly hydrated can help prevent them from cramping and hurting while you complete everyday activities and more. When you’re working out, walking or doing another form of activity, be sure to drink fluids during it. After you complete your task, it’s important to continue drinking fluids without caffeine or alcohol to stay adequately hydrated.

Eat right.

A common cause of leg cramps is a deficiency in electrolytic minerals, including potassium and magnesium. Regularly eating foods high in these nutrients can potentially help prevent or lessen the effects of cramping. If you’re struggling with cramps, reach for one of these foods:

• Sweet potatoes
• Watermelon
• Beans
• Avocado
• Greek yogurt
• Salmon

Apply heat or cold.

To help alleviate your tense and tight muscles, applying a warm towel or heating pad. Taking a warm bath or shower can help too. You can also try applying ice to the muscle.

The bottom line.

You can usually treat a leg cramp with self-care measures. The effects of a cramp will typically disappear in minutes, but if you have ongoing symptoms, speak with your health care provider.