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Leg cramps at night or nocturnal leg cramps are often linked with overuse or underuse of the muscles but medical conditions may also be the cause. Leg cramps are sudden painful involuntary muscle contractions.
If your cramp is in your lower leg or foot try a standing calf stretch.
What prevents cramps. For back cramps Kale recommends the childs pose yoga posture see Move of the month. Well theres no easy answer to that question but by following the recommendations below you can certainly minimise your cramp risk. This is probably the number one supplement that you can take in order to help you fight muscle cramps.
Subscribe To The MediChannel Newsletter. Spinal stenosis can result in calf cramps. Some research-proven vitamin supplements that help reduce muscle cramps include the B Vitamins Vitamin C and the fat-soluble vitamins D and K.
Foot cramps are more common in older adults. Calcium is also important for preventing muscle cramps so try consuming more low-fat dairy such as yogurt and skim milk. Bananas and carrots are the best way for me to get the potassium you need to help prevent muscle cramps.
Stop any activity that may have induced the cramp and lightly stretch the muscle. If you often get leg cramps regularly stretching the muscles in your lower legs may help prevent the cramps or reduce their frequency. Theyre called electrolytes and you can find them in the following foods.
Muscles accustomed to exercise have less chance of fatigue which is a main factor in cramping says Elizabeth Matzkin chief of womens sports medicine at Harvard Medical School. Remember unaccustomed fatigue plays a major role in muscle cramps. Grab your toes and pull them upward toward your knee.
Deficiencies of magnesium may result to muscle twitches as well. If you get muscle cramps after exercising make sure to warm up for five to ten minutes before working out to ease your muscles into the exercise. Learn about causes and treatments here.
Take a hot shower or warm bath or apply an ice massage to the cramped muscle. This gently stretches the cramped muscle. You might find it useful to stretch your calves before you go to bed each night see stretching advice above or try this post-exercise calf stretch.
Alternatively for cramps in the front of the lower leg just stand up at the side of the bed put your weight on your toes and lift your heels. You should feel your calf muscles stretching. In simple words eating a healthy and balanced diet helps reduce the frequent occurrence of leg cramps.
How to Stop Leg Muscle Cramps Stretching. Studies suggest magnesium zinc and vitamins B D and E can limit the likelihood of getting a muscle cramp or at least ease the pain. Stretch regularly and particularly those muscles used in your.
While there is much debate regarding restless leg syndrome it can cause discomfort that is worse during the night. Legumes and beans are good foods for muscle cramps because they offer magnesium to help promote muscle contraction and prevent common muscle cramps. The easiest way to get your daily need for potassium is to eat more fruit and vegetables.
If the cramp is in your calf straighten your leg. Rubbing the affected muscle may help it relax. Some cramping is related to potentially serious medical conditions.
If you get muscle cramps after exercise drink water or a sports drink or juice to rehydrate and restore your electrolyte balance. You can try the following at home to try to relieve a cramp. Nerves and muscles can wear out as aging occurs causing cramping.
An imbalance in sodium calcium magnesium or potassium could all lead to leg cramping says Gerardo Miranda-Comas MD associate program director of the sports medicine fellowship at the Icahn. Use one or both hands to gently knead and loosen the. Build training intensity gradually.
9 Stretching staying active and eating a nutritious diet can help older adults prevent leg cramps. If you regularly have leg cramps that arent related to a more serious condition you might try. Relax the cramping muscle.
Obviously muscle cramps need to be differentiated from rest pain from lack of blood flow. Flex your foot so that its lifted to face you and your. Stretching the affected muscle while you cramp helps abort a cramp Dr.
If the cramp is in your upper leg. Potassium sodium calcium and magnesium. One way to stop cramps is to stretch or massage your muscles and to eat enough of these key nutrients.
To get rid of a leg cramp try flexing the affected muscle massaging the area and applying heat or ice.
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