For a calf cramp, stand with your feet set apart, placing the affected leg in front of the other. Lean your body weight towards the front leg, bending slightly at the knee. Keep the heels of both feet on the floor. Hold for 15 – 30 seconds. Another calf stretch is seated with both legs extended together in front of your body. Hold the feet in a relaxed position, and keep your back straight. Place hands on the floor on the outside of each leg. Gently slide forward, leaning toward your feet. When you reach the edge of the curve, hold this stretch for 30 seconds. Stretch your thighs one at a time. Standing, raise one foot towards your buttocks, bending at the knee. Hold your raised leg by the ankle or back of your foot. Pull as close as you can to your buttocks, stretching the thigh muscle, and hold for 30 seconds. You may want to hold the wall or a chair with your free hand for balance.
If you are using a hot shower for muscle cramps, direct the water flow towards the affected area. If you have a high-pressure water stream, this will provide additional massaging benefits. Keep in mind that ice works better for injuries. If you are in intense pain and your skin feels hot, use ice. Use heat for muscles that are sore due to chronic pain or stress. [3] X Research source
Having a second person who can help massage areas you may not be able to reach will help. It’s not necessary that the person be a trained specialist. Simply deep rubbing of your muscle often helps the muscle relax. A massage should not be painful. If your muscles are tightly bound by cramping, certain types of massage can cause injury. Never continue with a massage that is painful. A massage therapist works with deep tissue relaxation, and therapeutic treatment of muscle cramps. Seeing a professional massage therapist weekly or monthly should be considered for chronic cramps that don’t respond to your own treatment. You can also try foam-rolling. Place the foam roller beneath the affected area. Roll over it, applying gentle pressure, for about five to 10 minutes. This can also work with a tennis ball.
Check with your medical professional if you have health conditions that may be negatively affected by taking painkillers or consume more than three alcoholic beverages daily. Muscle relaxants such as cyclobenzaprine (Flexeril), orphenadrine (Norflex), and baclofen (Lioresal) can be helpful to relax cramping muscles. Speak with your doctor to learn if this is an option for you.
Pour half a cup of Epsom salt into a warm bath. Let dissolve and then soak for about 20 minutes. [6] X Research source Mix one part wintergreen oil with four parts vegetable oil. Massage into the cramped muscle before bed. [7] X Research source Some studies indicate vitamin E supplements may help with overnight cramps. Keep in mind that you should talk to your doctor before adding any dietary supplements to your routine. [8] X Research source
Try to drink 16 – 24 ounces of water at least an hour before working out. This will ensure that your body is sufficiently hydrated for exercise. Keep water within reach during your workout. Follow your exercise with drinking more water. You may also choose to drink a sports drink with electrolytes.
It’s not a good idea to self-treat with supplements. You should talk to a doctor before trying any nutritional supplements as, in excess, such pills can be harmful. [10] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source The best means to work on balancing your electrolytes is to eat a balanced diet. Eat a variety of colorful fruits and vegetables, especially leafy greens like lettuce and spinach. Eating bananas can also help as they’re high in potassium. [11] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source In addition, make sure you are eating at least a few hours before you exercise.
