What to do for cramps in legs and feet?
Are you tired of waking up at night with cramped muscles? Every time you stretch your legs, do you feel like someone is sticking needles into them? Well, fear not! Here are some great tips on how to ease those cramps and get back to sleep.
The Anatomy of a Cramp
Before we dive into the remedies, let’s discuss what causes this painful phenomenon. A muscle cramp is an involuntary contraction of one or more muscles. This contraction can last from a few seconds to several minutes but leaves behind excruciating pain that can linger for days.
One theory suggests that cramping occurs when there’s an electrolyte imbalance in the body, which triggers sudden contractions in the muscle fibers. Another possible cause could be dehydration since it disrupts proper communication between neurons and muscle cells. But alas, these theories are yet inconclusive as scientists continue their studies.
What we do know is that certain factors increase our risk of experiencing leg cramps; strenuous exercise, stagnant posture over long periods, poor circulation or nerve abnormalities like pinched nerves.
Remedies for Leg and Foot Cramps
1) Massage Your Muscles
Next time your spouse nags you about giving him/her a foot massage,say yes!! Massaging cramped muscles helps relax them by breaking down knots caused by nervous tension or deep tissue restriction resulting from stress levels or prolonged standing/sitting positions.
2) Apply Heat Therapy
Another remedy includes increasing local blood flow through heat treatment(R.K.M). For relief try placing a warm towel on affected area(s), taking hot baths/showers while focusing jet stream onto offending tendons (J.F).
3) Hydrate Intelligently
Heading off electrolyte imbalance reduces likelihood of future discomfort.Gulp down some hydrating fluids such as coconut water(contains plenty potassium providing relief from leg cramps as well(ben franklin)
4) Stretch those Strained Muscles
Incorporate gentle pre-bed stretches into your routine.Physical activity that requires ankle or shin mobility may help improve flexibility in stretched areas (J.P.).Try calf muscle stretches,chair/bed reaching and other exercises that target the affected region (F.T.).
5) Up Your Mineral Intake
Almost half(50%) population’s magnesium level under recommended daily requirements (“Nutritional Magnesium Association”)
Leg cramps have also been linked to low levels of potassium.Try consuming foods rich with this mineral such as dried apricots,braised beef,potatoes or tuna.
Common Prevention Tips
According to a publication from the Mayo Clinic, regular exercise and stretching can significantly reduce the occurrence of leg cramps(“Mayo Clinic publications”).
Below are some other measures one can take for prevention:
1) Reduce caffeine intake: Caffeine is known to contribute towards dehydration since it acts as a diuretic.
2) Wear supportive footwear: Investing in comfortable and stabilized shoes reduces strain on feet while also allowing relief for ankles.
3) Stay physiologically consistent: It’s said that lack of sleep increases muscle tension causing spasms.
The Benefit of Keeping a Diary
Lastly, but certainly not least an essential factor for managing cramping episodes could be keeping track through diary entries(K.E.G). Logging details such as frequency, intensity,and location will assist you in identifying triggers potentially decreasing their likelihood over time(H.L).
Final Words
We hope you found our tips helpful! Remember not all remedies work equally; trial out different solutions until finding what works best. If your symptoms persist or if they start impeding daily activities always head off consulting healthcare professional eventually ensuring no underlying condition requiring more advanced treatment exists.
Stay loose my friends!