Symptoms of Leg
leg cramp usually occurs in one of the
calf muscles, below and behind the knee.
In some cases, the muscles located on
the soles of the feet are also affected.
Usually, a cramp pain lasts for a few
minutes. In some cases it lasts for
seconds, while in others it can last
up to several minutes. The severity
of the pain ranges from mild to extreme.
The muscle may remain tender for up
to 24 hours after the occurrence of
the leg cramp. In the majority of the
cases, leg cramps occur when you are
resting, typically at night. They may
even disrupt sleep and can become a
distressing condition if sleep is regularly
Stretching and massaging
the affected muscle of the leg can usually
relieve an attack of leg cramps. Most
cramps subside without any special treatment.
One of the simplest remedies to relieve
nocturnal leg cramps is to stretch the
affected leg straight out and pointing
the toes upward. Some suggest that immediately
standing up and walking a few steps
may also shorten the duration of a cramp.
Try some of the following natural cures
for leg cramps.
Vitamins and Minerals
If your diet
is calcium-deficient, you may be prone
to leg cramps. Include calcium-rich
foods in your diet such as skim milk,
nonfat yogurt, cheese, fortified foods
such as juice and cereal, broccoli,
Chinese cabbage, and tofu. Take calcium
supplements after consulting your doctor.
Also include adequate quantities of
potassium and magnesium in your diet.
Eat a banana each day, as they are a
very rich source of potassium. Additional
sources of potassium are tomatoes, potatoes,
broccoli, cantaloupe, oranges, and grapefruit.
The daily calcium requirement is 1200
milligrams, potassium is 100 milligrams,
and magnesium is 400 milligrams. Vitamins
E and A are also believed to aid in
relieving and reducing leg cramps.
oils of lavender, chamomile, and tarragon
are believed to have antispasmodic and
relaxing properties. Applying a few
drops of either of these essential oils
onto the affected area can help to relieve
some of the following measures to
prevent leg cramps.
an adequate amount of water--at
least six to eight glasses
everyday. This will prevent
dehydration, which may play
a role in the occurrence of
muscles, especially the calves,
hamstrings, and quadriceps
before and after your workout.
loose at the foot of the bed
instead of tucking them under
your mattress to prevent your
toes and feet from pointing
downward when you sleep.
and well-fitted shoes.