Nocturnal leg cramps are not only painful, but they also prevent you from having a good night’s sleep, which is important to your health. Lack of fluids and blood flow to the legs are some of the most common reasons for nocturnal leg cramps. The 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. Here are some things you can
do to prevent leg cramps:
1. Up Your Magnesium
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!
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
Directions:
Here’s 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. That’s it!
How to use it:
It’s very simple – you just have to apply 5-10 sprays to each leg one hour before going to bed.
Get Your Daily Dose of Vitamin D
You 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
Well 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.
Electrolyte Imbalance
Yes, 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
This 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?
Note: 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:
- First, 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
bananas
nuts
quinoa
cacao
molasses
pumpkin seeds
green leafy vegetables
sea salt
salmon and sardines
dates
avocado
mushrooms
Greek yogurt
tomatoes
