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Leg Cramps


Symptoms of Leg Cramps

A 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 disturbed.

Natural Cures

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.

Herbal oils

Essential 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 leg cramps.

Preventing Leg Cramps
Try some of the following measures to prevent leg cramps.
Drink 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 leg cramps.
Stretch your muscles, especially the calves, hamstrings, and quadriceps before and after your workout.
Keep blankets 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.
Wear appropriate and well-fitted shoes.

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