How to relieve leg cramps

How to relieve leg cramps

The leg cramps are a common condition, especially in people who practice sports, pregnant women and the elderly. It is a sudden contraction, usually of the muscles of the calf, and causes severe pain that can last up to 10 minutes. Cramps are preventable, and the pain they cause can be relieved with a massage. This article will tell you how to relieve leg cramps.

Relieves leg cramps

    1
    Flex your fingers up in the moment you feel the cramp.
 Flex and extend the fingers, holding each position for 2 seconds. Repeat this thirty seconds to a minute.
    2
    Get out of bed and walk a while if you feel able to. This will help to increase blood flow in muscles. Poor circulation may be the cause of the cramps.

    3
    Do the following exercises to be close to the wall:
        Place your leg behind your cramped leg, one foot of distance between them. Bend the knee of the leg in front of you. It helps expand the collapsed area.

        Stand on the fingers of your feet at a distance between 60 and 90 cm from the wall. Keep your feet pointing towards the wall and lower them firmly. Then place your hands on the wall to the height of your shoulders and bend your elbows forward. Both calves are stretched.

    4
    Sit down and crosses his leg cramped on the good leg. Gently massage the muscle.

    5
    Apply a cloth dampened with hot water in the calf. This helps to increase blood flow into the muscle.

    6
    If the cramp persists for more than 5 minutes, take a hot shower. Your muscles will relax.

    7
    Take 2 glasses of water immediately after the shock. Dehydration is a major cause of muscle cramps. 

Prevention of cramps

    1
    Drink plenty of fluids to prevent dehydration. Take daily around 2 liters of water, and even more so if you are sick.

        If you suffer from diarrhea or some other illness, it can cause excess potassium, and coupled with the lack of water, can make you more prone to cramps. Treat the disease also helps relieve discomfort.
    2
    Wear comfortable shoes. The wrong shoes can cause the calf muscles more susceptible to cramps.

    3
    Put a pillow under your knees when you lie. If you are sleeping face down, feet hanging on the edge of the bed.

    4
    If you're having cramps often, ask your doctor to prescribe you supplements.
    5
    Stretch, walking or using a stationary bike for 5 minutes before bedtime. Helps improve circulation.

 
    6
    Exercising muscles often cramp during the day, whether walking, using a bicycle or practicing yoga. Moderate exercise reduces muscle spasms, while the intense exercise increases.