guys, how are you today? Leg cramps – yeah, we all hate them, right?
Nocturnal leg cramps (the leg cramps at night) are not only painful, but
they also prevent you from having a good night’s sleep, which is
important to your health. So, now you probably ask yourself this
question – why is it always at night? Well, it’s because of lack of
physical activity during the day.
Lack of fluids and blood flow to the legs are some of the most common reasons for nocturnal leg cramps.
cramps and pain generally last for a few seconds. But the resulting
muscle soreness can continue for up to a couple of days. Individuals who
suffer from these cramps are usually above 50 years old, but that
doesn’t mean that younger people are exempt. Leg cramps most commonly
affect the calf muscle; however, some people have experienced them in
their feet and thigh muscles as well. But, you shouldn’t be worried,
because in this article we are going to show you a few simple things,
which will help you prevent leg cramps and the best way to get instant
Here are some things you can do to prevent leg cramps:
Up Your Magnesium
is awesome! Magnesium is well-known for its relaxing properties and
many experts around the world say that magnesium is one of the best
minerals for alleviating leg cramps. This means that you should consume
foods rich in magnesium, such as: dark leafy greens, pumpkin seeds,
dates, yogurt, bananas, or dark chocolate. But, I’m afraid that’s not
enough. But, don’t worry, because you can always use magnesium oil! How
to use it – just rub some on your legs before you go to bed, and you’ll
be set for the night. That’s it! Simple, but extremely effective!
How to Make Magnesium Oil
You will need the following ingredients:
- ½ cup Magnesium Chloride Flakes
- ½ cup distilled water
what you need to do – it’s very simple. First, you need to bring water
to a boil. Then, you need to put in the magnesium flakes and stir
(constantly), until everything is dissolved. After that, you should
remove it from heat and let it cool. Pour the mixture in a spray bottle.
How to use it:
Get Your Daily Dose of Vitamin D
eat healthy, drink plenty of water every day – but, you still
experience cramps? Well, the experts say that this could be due to a
shortage of vitamin D. And, now you probably ask yourself – why? Here’s
what you need to know – Vitamin D plays a major role in the absorption
of calcium that you get from the foods you eat. If you don’t have enough
of this vitamin, then the calcium isn’t properly absorbed. And calcium
is an important electrolyte that helps balance fluid levels in the body.
So, the best and easiest way to get Vitamin D is by going out and
exposing your skin to the sun, but that isn’t always possible depending
on where you live. So, if you can’t get a lot of sun on your skin, then
you should eat more mushrooms and seafood. You can also consider taking a
Vitamin D supplement.
Do Some Stretching Exercises
yes, you should also know that leg cramps can be prevented by adding
simple stretches. A simple stretching techniques will improve the blood
flow in your legs, which helps transport oxygen and nutrients. You
should know that one of the easiest stretches is to find a ledge and
rest the ball of your foot on it while your heel is touching the floor.
After that, slowly shift your weight towards the ledge (imagine pressing
the accelerator of your car). Note: make sure you stay in that for 2
seconds and then rest for 10 seconds. You should feel a good stretch in
your leg muscles. You should repeat this stretch exercise 6-8 times on
each foot. This exercise will stretch out your calves which is the part
of the leg where most people experience cramps. Just note that the ledge
should not be too high off the ground to avoid unnecessary pressure on
the calves. You can easily create this ledge using a pile of books.
that’s true! The medical experts say that sometimes, something as easy
as drinking enough water can help prevent leg cramps. If that doesn’t
work for you, then it might be because of an electrolyte imbalance.
Well, this means that you should definitely try this simple, but
effective homemade electrolyte drink. This electrolyte drink is very
simple and easy to make. You just have to follow the simple
instructions. Here’s what you need to do:
Simple Electrolyte Drink
is very simple – you just have to combine 1 quart of water, 6 teaspoons
of sugar, and ½ teaspoon of unionized sea salt. Note: if you want to
please your taste buds, then you can substitute sugar with ¼ cup organic
honey and reduce sea salt by half. Then, you should add juice of one
lemon and 2 limes – into this mixture. Make sure you drink this drink
every day, if you want to get the best results.
How to Get Instant Relief from Cramps?
now, we are going to show you few things, which will help you get an
instant relief, in case you suffer from a nocturnal muscle cramp:
you should extend the cramped leg in front and flex at the ankles. The
toes should point upwards in the direction of the knees. Tug on the feet
to get a solid stretch.
Then, if you can, you should get up and walk slowly. It will improve your blood flow.
And finally – you should massage your calves in circular motion to get relief from the cramps. That’s it!
15 Additional Foods That Help Leg Cramps
- apple cider vinegar
- pumpkin seeds
- green leafy vegetables
- sea salt
- salmon and sardines
- Greek yogurt