All of us have suffered from leg cramps at some point or the other in our lives, right? Especially those of us, who participate in outdoor sports of one kind or the other have been troubled by cramps in our legs. According to statistics, about 40 per cent of marathon runners, 80 per cent of athletes, and 59 per cent of cyclists endure leg cramps on a regular basis. If this is your story, you need home remedies for leg cramps, and that is where we step in! Here are 10 home remedies that can help you get respite from leg cramps.
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Symptoms of leg cramps
The most common symptom of leg cramps are sudden, involuntary contractions that you can feel among different muscle groups, that is, the muscles in the back of your lower leg and the muscles at the front and back of your thighs.
You will feel an intense sharp ache in these areas that I mentioned, and the pain might be tied with other secondary symptoms such as, swelling, soreness and redness.
If the situation gets more severe, a hard lump might develop in the aforementioned muscle area, under the skin.
A leg cramp generally lasts somewhere between a few seconds to 15 minutes.
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Causes of a leg cramps
- Overuse of our muscles
- Muscle injuries
- Poor circulation of blood
- Dehydration
- Deficiency of essential minerals such as calcium, potassium, and/or magnesium.
Medical conditions that are associated with leg cramps are:
- Restless legs syndrome
- Spinal nerve compression
- Alcoholism
- Pregnancy
- Kidney failure
- Diabetes
- Hypothyroidism
Can’t I just take medicines for my cramps?
Yes, you can, but why take drugs and doses when you can treat a leg cramp with natural remedies, right? The following home remedies for leg cramps will help you not only speed up the recovery time, but also lessen the uneasiness.
1. Cold compress
Initially, you need to give a heat treatment, and when the pain seems to have improved a little, use a cold compress to comfort the sore leg muscles. The cold temperature helps numb your pain. It also helps reduce inflammation, which in turn, allows your affected area muscles to relax. Once your cramps are gone, you need to continue with the cold compress to make sure there is no prolonged soreness, which can arise due to constriction of blood vessels.
Remedies
- Take a hand towel and wrap around a half-dozens of ice cubes in it.
- Put the towel on your affected area. Keep it for 20 minutes a time.
- Repeat the compress every two hours for a couple of days.
- The other thing you can do is to take a cold shower. This will help you relax sore muscles.
2. Epsom salt
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Epsom salt is used to treat muscle cramps. Because of the magnesium in Epsom salt, it can promote relaxation of the muscles and heal the affected area.
Remedies
- Fill your hip bath with lukewarm water.
- Add a couple of cups of Epsom salt in the water.
- Stir properly.
- Now soak yourself in this hip bath for half an hour.
- You need to take this bath once to get relief from leg cramps. If you want, you can repeat this home remedy even the next day for comfort.
Pro tip: Heart patients should not use Epsom salt. Also if you have high blood pressure or diabetes, avoid using Epsom salt in your bath.
3. Apple cider vinegar
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Raw unfiltered apple cider vinegar is high in potassium, and so, cures muscle cramps. Muscle cramps are, like I said initially, caused by low potassium in our body. The other nutrients that apple cider vinegar is rich in helps balance the fluid in our bodies, by checking dehydration.
Remedies
- Heat a glass of water.
- Add a tablespoon of apple cider vinegar in the water.
- Stir the solution, and drink it once every day to prevent your leg cramps.
Pro tip: To avert nocturnal leg cramps, mix half a tablespoon of apple cider vinegar, a teaspoon of honey and two teaspoons of calcium lactate in half a glass of warm water. Drink the tonic every night, and hour before you hit the sack.
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4. Yellow mustard
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You may not have known this before, yellow mustard works wonders on muscle cramps, and that too, very speedily. Yellow mustard contains acetic acid which enhances the production of acetylcholine in our bodies, which is a neurotransmitter that stimuluses muscles to work. As a result, muscle soreness and ache is relieved.
Remedies
- All you need to do is take a teaspoon of yellow mustard. You can follow it with a glass of warm milk.
5. Clove oil
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Clove oil makes an appearance in our home remedies for leg cramps because of its anti-inflammatory properties. Clove oil helps reduce inflammation caused by cramps. It also helps lessen the swelling. Clove oil also has an anesthetic value which helps alleviate the pain caused by leg cramps.
Remedies
- You need to begin by warming some clove oil.
- Next, rub the oil on the affected area.
- Use firm, circular strokes.
- Massage for about five to ten minutes,
- Repeat it the next day, if needed.
6. Black strap molasses
The leg cramps associated with calcium and potassium deficiencies can be cured with black strap molasses. Black strap molasses, as you have already figured out, is a great source of calcium and potassium. It also helps sustain stronger muscles and prevents muscle cramps, in general.
Remedies
- Warm a glass of water or milk.
- Mix two teaspoons of black strap molasses to the drink of your choice.
- Drink the mix. You are sure to experience relief from your leg cramps in just a few minutes.
- If necessary, you can drink the blend the next day too.
Pro tip: If you want, you can drink this solution every day to make sure you replenish your potassium and calcium content in your body.
7. Rosemary
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Rosemary is known to have anti-inflammatory properties which helps soothe inflamed muscle tissues. Rosemary also reduce pain and soreness that can be caused by leg cramps.
Rosemary also promotes relaxation because of its warming effect. It speeds up recovery because it can be easily absorbed through our skin.
Remedies
- In a pint jar, put an ounce of rosemary leaves.
- Now add boiling water to this jar.
- Cover the jar, and let it steep for half an hour.
- Next, soak a washcloth in the solution. Make sure the solution is still warm.
- Put the cloth on the affected area, and compress for 15 to 20 minutes.
- As the pain improves, follow the treatment with cold compress.
- Add a tablespoon of dried rosemary to a cup of hot water.
- Let the leaves steep for 15 minutes.
- Strain the tea in a cup, and drink it at least twice a day.
8. Stretching calisthenics
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Simple stretches can help improve the condition of your leg cramps. Stretch the affected muscle. Perform mild, static stretches. You only need to perform the exercises for 15 to 30 seconds and not more, because excessively stretching can worsen your situation. Also, if you feel pain while stretching, stop immediately.
Remedies
- Swimming is known to help cure cramps. It encourages the movement of muscles which stretches them out. It also helps relieve soreness.
- The cold water in the pool can reduce inflammation, irritation and pain.
9. Massage
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Massage is known to help ease the swelling and stiffness caused by leg cramps. Massaging the cramped muscle through long strokes can help you relax the affected area.
Remedies
- Massage the affected area and then wrap it with a warm towel.
- You can use a massage oil for added benefits. To prepare the oil. Mix a part of wintergreen oil, which contains methyl salicylate that not only relieves pain, but also stimulates blood circulation, with five parts of vegetable oil.
10. Drink fluids
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Dehydration is one of the causes of leg cramps. Whether you are an athletic person or not, you need to keep yourself hydrated all the time to make sure you don’t suffer from cramps of any kind.
Remedies
- Immediately after you detect symptoms of a cramp, drink one or two glasses of water. Make sure you drink enough glasses of water throughout the day.
- If you have noticed a pattern that you get leg cramps while exercising, drink two glasses of water two hours before you start working out. Also take water breaks while exercising; take only sips of water to keep yourself hydrated.
- Eat water-based veggies and fruits to avert possibilities of dehydration, in turn, preventing leg cramps.
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Other tips to help against leg cramps
- Before and after your workout, make sure you get ample rest. This allows your muscles to recuperate, and in doing so, prevents cramps.
- If you have noticed that you get leg cramps at night, make sure you wear socks to bed. This helps smooth blood flow. You may even use pillows to prop your knees up while sleeping.
- Do light exercises such as mild stretches or walks for 10 minutes before you hit the sack, to improve circulation of blood and reduce chances of getting leg cramps.
- Consume foods rich in vitamins A and E. Also, improve your intake of magnesium.
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Featured image source: Google copyright-free, under Creative Commons License
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