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Preventing/relieving painful leg cramps

Post by on Wednesday, January 12, 2022

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Several factors like dehydration, use of diuretics or overuse of your muscles can trigger leg cramps and they mostly occur during rest or sleep. Few tips to help relieve or prevent your leg cramps include:

??Stretching daily -- at least three times a day, including before bedtime, stretch your calves and feet. 

Technique:

Stand two to three feet from a wall, placing your hands on the wall. Keep your heels on the floor. Lean toward the wall and bend one knee. Hold for 15 to 30 seconds. Straighten your leg. Repeat with the other knee. Stretch each leg at least three times.

?? Stretching and massaging -- straighten your leg and point your toes upward while you gently rub the cramp to help the muscle relax.

??Standing up -- for a calf cramp, put your weight on the cramped leg and slightly bend your knee. For a thigh cramp, keep both legs straight and lean forward at the waist. Use a chair to steady yourself.

??Applying cold or heat -- use a cold pack to relax tense muscles. Use a warm towel or heating pad later if you have pain and tenderness.

??Taking a muscle relaxant if you have frequent leg cramps but only after seeking a doctor's recommendation.

 

??Drinking plenty of liquids daily -- fluids help your muscles contract and relax.

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