Muscle cramps happen when a muscle involuntarily contracts on its own. Usually, you feel a hard lump at the point of pain — that’s the contracted muscle.
Cramps usually occur for a reason. If you haven’t strained a muscle, you’re probably cramping because your muscle is fatigued or overused or your body is dehydrated.
Or maybe you’re not getting enough electrolytes, such as potassium or magnesium. These minerals help your muscles work more smoothly, and fluids help your body process the minerals.
Most cases of muscle cramps don’t indicate a worrisome underlying condition. People who are 65 and older are at greater risk for them. Cramps might be related to alcoholism, hypothyroidism, or diabetes. If the frequency of your cramps bothers you, tell your doctor.
Meanwhile, there are several remedies you can try yourself.
1. Stretch
One of the reasons people have leg cramps is that they abuse a particular muscle. Therefore, if you work on a particular task, try to change your position or use other muscle groups. If you are standing or lying down, try to get up and stretch regularly. The key is that you don’t want the muscle in the leg to work too much.
At the same time, he also does not want the muscles in his legs to be inactive, as if he were sitting in a chair all day.
2. Water
Most of the time, leg cramps are caused by dehydration. This is an easy solution, but it is something that many people neglect. Try drinking plenty of water throughout the day, especially if you continue to have cramps. Many people don’t like drinking water, so drink a drink like Gatorade if you don’t like the taste of water.
3. Hot or cold
Hot
Heat can help tight muscles to relax. Apply a warm towel or heating pad to the cramped toe. You can also soak your foot in warm water.
Cold
Ice can help with pain relief. Gently massage your toe using a cold pack or ice wrapped in a towel. Never put ice directly on your skin.
4. Massage
Massaging the area is the most common technique most people try. The good news is that it works! Just remember to take it easy and not apply too much pressure. You will slowly work the leg cramps out.
Carefully massage the area around the cramp and work directly at the site where it hurts. Don’t try to hurry. Slowly move until the muscle begins to relax and feel relief.
5. Vitamins
Your muscles need many different vitamins. Lack of vitamins, such as B12, have been associated with night cramps in the legs. You can take a multivitamin to help your muscles with the vitamins and minerals they need. Be sure to talk to your doctor before taking medication. Allergies and other relevant information are important to inform your doctor.
6. Moving Around
If leg cramps hit you at night, sometimes it’s good to get up and move. A cramp is caused by a muscle that does not relax. So by moving, you can restore the process in your brain by contracting the muscle and then relax again.
7. Calcium
A deficiency of calcium can also cause leg cramps. Calcium is an electrolyte that, when it is low, does not allow the muscles of the legs to relax. Eating foods such as milk, cheese, and yogurt with high calcium content can help. If dairy products do not work for you, eat things like broccoli, sardines or kale, which are also high in calcium.
