6 Effective Tips to Avoid Leg Cramps
A leg cramp is a sharp, sudden contraction or tightening of the muscle in the calf, which usually lasts a few seconds to a few minutes. If a cramp does hit, you can ease it in the moment by stretching the muscle gently. To find a long-term solution to leg cramps here are few tips.
1.Drink more Water
Dehydration due to fewer intakes of water is one of the main reason for fatigue muscles & muscle cramps. And drinking more water will help to get rid from such situation. So it is advisable to consume more water if you are usually suffering from muscle cramps.
2.Eat Food High in Salt & Minerals
Fluids aren’t alone in the task of maintaining your body’s fluid balance. The electrolyte of most concern during exercise is sodium. Found as sodium chloride in table salt. We lose more sodium in sweat than the other electrolytes. Both water and sodium are lost in sweat. Replacement of water without sodium can lead to dangerously low blood sodium levels, called hyponatremia. Muscle cramps may occur when the concentration of sodium in the blood decreases; cramps can progress to a serious medical emergency when hyponatremia is not treated.
To prevent hyponatremia and the muscle cramps it may cause, sodium should be consumed with fluids. This is particularly useful for cramp-prone individuals. High sodium sports drinks can delay muscle cramps in those who cramp often. Sodium may be consumed from salty foods or through sports products.
3.Massage your cramps away
By massage you can improve blood circulation to affected area which will suplly essential minerals or energy to muscle activity & help to reduce muscle cramps.
4.Avoid Standing or Sitting too long
Muscles were made to move, contract, and rest, so if you’re doing anything out of the ordinary–sitting at a conference all day, standing in line at an amusement park–you might experience some leg cramping. Standing for a prolonged period of time can understandably contribute to muscle fatigue, which in turn can cause cramping. So avoid sitting or standing for too long to avoid cramps.
5.Stretching Exercises will help
Relax the cramping muscle. Stop any activity that may have induced the cramp and lightly stretch the muscle, gently holding the stretch. You may even massage the muscle while you stretch or after you finish.
6.Take Hot water Bath with Epsom Salt
Epsom salt contains Magnesium which is essential mineral for muscle activity. If cramps are due to reduced level of magnesium, you can take a hot water bath with Epsom salt which will increase magnesium & will sooth muscle cramps.