What should I do if I have leg cramps? What are some ways to prevent leg cramps?

Leg cramps are a very common phenomenon in life. I believe many people have experienced it. So what should we do when we have leg cramps? Is there any way to prevent it?

What to do if you have leg cramps?

1. Toe exercise. Stand with your shoes off (to prevent falling, you can hold onto a table, chair or other fixed objects), and when your calf muscles are cramped, stand on your toes and try to lift your heels. Do this for 10 seconds, then put them down, rest for a few seconds and then continue. Repeat this for 10 to 15 minutes, once in the morning and once in the evening. The effect will be better if you do ankle rotation in combination. Regular toe exercises can stimulate the acupuncture points at the end of the feet, promote blood circulation, increase skin temperature, strengthen muscle strength, relieve calf cramps, and have a good training effect on the lower limb muscles and knee joints.

2. Soak your feet before going to bed. Soak your feet in hot water at about 40 degrees Celsius before going to bed every day (it is best to soak up to the ankle joints). When the water cools down, pour in hot water to maintain the water temperature. Soak for 15 to 20 minutes. Soaking your feet in hot water before going to bed can promote peripheral blood circulation, relax muscles and activate blood circulation, and relieve spasms.

Now you know what to do if you have leg cramps. In addition, drinking water before going to bed can also relax your nerves, relax your muscles, and reduce cramps.

5 Tips to Prevent Cramps

People who have had cramps must want to know what to do to ensure that they will not have the same experience in the future. In fact, the effective way to prevent cramps is to avoid and eliminate the triggering factors that are closely related to cramps.

◆1. Exercise regularly to prevent excessive muscle fatigue. Do adequate warm-up exercises before exercise to stretch the muscles of the legs, waist, back, neck and arms. Do not increase the amount of exercise too quickly, and follow the principle of increasing by 10% every week.

◆2. Drink water frequently, don’t wait until you are thirsty to drink. When you sweat a lot, you should drink nutrient-enriched sports drinks.

◆3. Pay attention to a balanced diet, especially to supplement various necessary nutrients from the diet. For example, drinking milk and soy milk can supplement calcium; eating vegetables and fruits can supplement various trace elements.

◆4. Pregnant women should change their body posture frequently, exercise once every hour or so, wash their feet and calves with warm water before going to bed, and supplement nutrients including calcium according to the special needs of the body.

◆5. People who suffer from cramps at night should pay special attention to keeping warm. You may want to try stretching your muscles before going to bed, especially the muscle areas that are prone to cramps.