How to Prevent Leg Cramps, And How to Never Get Leg Cramps Again!

Leg cramp can be very bad experience through the night. Many people might find tiny relief from the cramping, but when the pain returns it is even stronger.

Leg cramps are very painful, and they also disrupt the sleep. In some situations we need to recover from the stress during the next day. Many reasons can contribute for this to be happening.

One common reason is an absence of blood flow and fluid in the leg. Below we present you some medications that may help you in order to avoid regular leg cramps:

  1. Magnesium

Magnesium is a mineral that is continuously used in many reactions through the body. Many people suffer from magnesium deficiency.

Magnesium supplements are proven to be valued for relieving leg cramps, and they also help in relaxing skeletal muscles. Magnesium rich diet rich is the best way of gaining sufficient magnesium.

In the group of high magnesium foods here we include nuts, dark leafy greens, flaxen seed, beans, avocados, whole grains, yogurt, dried fruit, bananas, dark chocolate, and many more.

The recommended daily value (RDV) for magnesium is 400mg. If you want to try dietary supplements, a characteristic effective dose is about 100mg two to three times a day depending on the level of the deficiency.

In some cases, side-effect of magnesium supplementation can occur and that is loose stools or diarrhea. If this happens, it is strongly recommended to stop the consumption.

It is always better to stick to natural nutritional sources for the magnesium intake. On the other hand, if you prefer supplements, think of individualized professional advice before taking them.

  1. Vitamin D

People experiencing leg cramps can be deficient in calcium. If you are on a balanced diet that contains healthy vegetables, but yet you experience leg cramps, then vitamin D absence may be the culprit.

Vitamin D allows the absorption of calcium that comes from your diet and if you do not have satisfactory vitamin D levels, then the calcium will not be absorbed properly.

Exposing your skin to sunlight is a best way to obtain Vitamin D, but this isn’t always possible especially in the winter or in areas that are mostly cloudy.

Eating mushrooms and seafood is great substitutes for missing the sunlight that can also provide you vitamin D. Many people take supplemental vitamin D, either in the form of capsules or drops.

Supplemental vitamin D should be taken with a meal since it is a fat soluble vitamin and 1,000 IU per day is a good starting dose. But again, I would highly recommend you seek individualized advice.

  1. Stretching

If you include simple stretches into your morning exercise routine you will avoid certainly leg cramps. This helps the blood flow in your legs.

Easiest way to stretch is to find a ledge and relax the ball of your foot on it though your heel is touching the floor.

Slowly shift your weight in the direction of the ledge. Uphold the position for a few seconds and then rest. After this you will feel a good stretch in your leg muscles.

Repeat this stretch 7-8 times on each foot. This exercise is stretching out the calves, the part of the leg where most of the people experience cramps.

Don’t put the ledge too high off the ground. That way you will avoid the unnecessary pressure on the calves. Pile of books can be very useful for this occasion.

  1. Hydration

In many situations, leg cramps are caused by lack of fluids.

Always observe your water intake and if you notice that leg cramps are repeating frequently try adding more fluids into your diet.

  1. Acupuncture

Acupuncture can easily optimize blood circulation and you can have great success with it. It will open up several channels through which blood can successfully flow to the legs.

Few sessions of acupuncture from a qualified specialist may help you to remove the cramps for good.

  1. Massage

Besides the acupuncture, massages can be used to stimulate blood flow and help circulation in tissues that are not sufficiently refilled.  Pressing and squeezing actions of the massage therapy can ensure blood flow to the tissues.

Massage your legs using your thumbs and fingers and if you notice any points tenderer than others, spend more time with your thumbs there. Although painful, it can help release the tension. Massaging your muscles is a great way of connecting with your body.

Above described options can help some people to avoid nightly leg cramps. For those where leg cramps are due to mental-emotional stresses, you may need to address in a dissimilar way.

Leg cramps can definitely be a sign of neglecting your body!

Gaby, A. “Nutritional Medicine”, Fritz Perlberg, 2011.
Hallegraeff, Joannes M., et al. “Stretching before sleep reduces the frequency and severity of nocturnal leg cramps in older adults: a randomised trial.” Journal of physiotherapy 58.1 (2012): 17-22.
Sills, Sheila, et al. “Randomised, cross-over, placebo controlled trial of magnesium citrate in the treatment of chronic persistent leg cramps.” Medical Science Monitor 8.5 (2002): CR326-CR330.
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