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Complicating matters is the fact there are such a wide-eyed diverseness of causes for leg cramps, from overexertion to neurological conditions to circulation disorders. And there are idiopathic causes, besides, which basically means the causes are strange .
But just because they ’ ra far-flung and have so many causes doesn ’ t mean there aren ’ metric ton good prevention and discussion options. syndicate medicine doctor Matthew Goldman, MD, walked us through the best options and besides suggested some things to avoid.
Leg cramp prevention
While it ’ s unlikely you ’ ll be able to wholly prevent peg cramps, there are decidedly actions you can take that will lower your risk of some of the more coarse causes for those aches and pains .
One boastful cause of leg cramps — and brawn cramps in general — is dehydration. In general, you should be drinking at least 6 to 8 glasses of water every day, according to Dr. Goldman, but it ’ second recommended to increase your inhalation if you ’ rhenium active, particularly external .
typically, the goal should be to keep urine clear. If urine becomes jaundiced, amber, orange, etc, this is an indication you may be dehydrated and credibly need to increase water inhalation .
Another way to avoid dehydration is to limit the sum of alcohol and caffeine you take in .
Speak to your supplier farther if you are concerned about urine semblance and/or dehydration .
overexertion and other parts of your drill routine could besides contribute to leg cramps but there are ways to combat this .
first, Dr. Goldman says you should make certain you ’ ve got the right fit for shoes and properly corroborate your feet. Whether it ’ s dealing with a high or low arch, the type of midsole a brake shoe has, or the necessitate for stability, picking the mighty run shoes can have a huge impingement on your torso.
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future, be sure you ’ re by rights stretching both before and after use. Stretching, specially moral force stretching, helps warm your muscles up and gets them prepared for whatever action you ’ re about to do and proper stretch can keep them from cramping both during exercise and later .
One stretch, in particular, can help prevent leg cramps in your calves. Standing about three feet off from a wall, lean fore and touch the wall with your outstretched arms but keep your feet flat. Hold this situation and count to five and then relaxing. Repeat this stretch for up to five minutes at a clock, three times a day .
finally, there are some bedtime things you can make part of your night everyday to help prevent branch cramps since they ’ re most likely to occur at night. Dr. Goldman suggests some easy peg stretches or even mild exercise, like a walk of life or short bicycle ride, right before bed .
But there are besides things you can do for your sleep that might help, including adjusting your sleep placement. If you sleep on your back, judge using pillows to keep your toes pointed upwards. And if you sleep on your stomach, try hanging your feet off the end of the bed. Both of these positions can help keep you in a relax position while you sleep, he adds .
At-home treatment of leg cramps
Leg cramps are unpleasant and frequently afflictive so you want to get rid of them adenine soon as you can. While there ’ mho nothing that ’ s guaranteed to immediately end a leg cramp, there are respective ways to help alleviate the cramp .
Stretching and other activities
One easy way to alleviate leg cramps once they happen is, yes, stretching. One stretch Dr. Goldman suggests : while standing ( or sitting with your leg unfolded before you ), straighten your leg and lift your foot until your toes are pointing at your shin, then pull on your toes if you are able to reach them or use a towel for aid if ineffective to reach .
early activities like walk and wiggling your legs as you do may help shake out those cramps. You can besides try massaging the cramp muscles with your hands or a roller. And, finally, you can besides try standing and pressing your feet against the floor to stretch out those cramping muscles.
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Hot and cold
A large change in temperature could help out those cramping muscles, according to Dr. Goldman. In addition to stretch, adding heat to your cramping muscles with either a heat pad or a quick bathe can help relax and increase blood menstruation to the cramping brawn ( randomness ) .
conversely, an ice battalion can help ease the pain of a leg cramp while you wait for it to subside. barely be sure to wrap the ice in a towel or other patch of material so that the ice doesn ’ thymine make address touch with your skin .
over-the-counter painkillers won ’ t make the cramp immediately go away, but ibuprofen ( Advil, Motrin ) and/or acetaminophen ( Tylenol ) can help ease the pain associated with the cramps. Speak with your provider first gear about whether or not these medications are safe for you .