Leg Cramps: Causes, Relief & Prevention - Expert Advice

A leg cramp is the result of a sudden and involuntary contraction of one or more of your leg muscles. Several things can cause a leg cramp, including inadequate blood supply, nerve compression, mineral depletion, and dehydration. While leg cramps can be very painful, they can generally be overcome at home without the help of a doctor.

Instructions

• 1

  Identify the cause of the leg cramp. In some cases, overcoming a leg cramp will depend on the underlying cause. For example, if you are taking medication for high blood pressure and experiencing leg cramps, there is a good chance it is the result of mineral depletion. This is because many diuretic medications cause significant loss of potassium. Consequently, you would want to consider taking an alternative medication or a potassium supplement.

• 2

  Begin a stretching routine. Stretching exercises can help you reduce your chances of getting leg cramps. One such stretching exercise is the toe raise. To do this, start by standing with your back to the wall and your feet one foot from the wall. Then place both palms against the wall and slowly raise the toes of both feet (putting all the weight on your heels). Hold this for roughly five seconds and then repeat 10 times. As always, consult a doctor before beginning a new stretching routine.

• 3

  Change your diet. According to Dr. Robert McLean, a clinical assistant professor of medicine at Yale University School of Medicine, magnesium and potassium are necessary to ward of leg cramps. In addition to making sure you are getting enough magnesium and potassium, Dr. Lorraine Brilla, associate professor of exercise physiology at Western Washington University in Bellingham, notes that you can help prevent leg cramps by reducing the amount of alcohol, fat, sugary foods, and soft drinks you consume.

• 4

  Apply a cold packet to the cramped muscle. According to the Mayo Clinic, you may be able to relax a cramped muscle by applying a cold pack (such as a bag of frozen vegetables) to the muscle. Later, if you are experiencing pain or tenderness, you can apply a heating pad to the muscle or take a hot bath.

• 5

  See a doctor. In most cases, a leg cramp will simply go away. However, the Mayo Clinic recommends seeing a doctor if you experience severe and persistent cramping, or have night leg cramps after being exposed to a toxin, such as lead (see the Resources section of this article for the link).