Cramps can be very painful and limit you in many things. Find out here how you can relieve or avoid muscle cramps!
Muscle cramps are caused by overwork, pregnancy, or a lack of potassium. Unfortunately, these “twitches” are painful and limit your movement. That’s why we’ve put together a few tips to help you relieve your muscle spasms.
How to relieve muscle spasms
Acute leg or calf cramps can last anywhere from a few seconds to several minutes. Follow these tips to relieve cramping pain.
Stretch your toes
When you feel the first signs of a cramp, stretch your legs on the bed, sofa, or chair. Bring your toes towards your knees and stay in this position for at least a minute.
Take a short break and repeat the process at least two more times.
Walk on your heels
Take off your shoes and walk on your heels. The pressure on your heels and the position of your muscles will ease your muscle spasms. This exercise also improves blood flow to the lower limbs.
Massage can help relieve pain so you can continue with your activities no matter what parts of your body are cramped. They also improve blood circulation in the relevant areas.
Try to stretch your muscles so that they relax. You can massage yourself with your hands or use a tennis ball.
Stretch your calf muscles
If your calves are cramped, you can easily relieve the pain.
- Stand facing the wall.
- Place the cramped leg behind the other about a foot apart.
- Bend your front knee so that your back leg is stretched.
- You can press your hands against the wall to stabilize yourself.
You can also stay in the starting position of this exercise and press the soles of your feet against the wall.
- The heel should touch the ground.
- Your hands are supported on the wall.
- Apply pressure with your arms by tensing your elbows. This is how you can stretch your calf.
Walk on tiptoe
This exercise helps relieve cramp pain as it stretches the calves and improves blood circulation in the appropriate areas. It’s plain and simple: walk on tiptoe!
You can also stand with your feet wide apart and lift your heels. Hold on to a table, chair, or wall if necessary.
Hold the position for a few seconds, go back to the starting position and start over. Repeat this exercise until the pain subsides.
Having a heating pad can relieve muscle spasms. Don’t use it for more than 15 minutes, however. You can also put on a warm envelope. A towel dampened with hot water will also help.
Taking a warm shower is also an excellent way to relieve cramps. Make sure the water hits the appropriate spots.
Change your position
If you are cramping because you have been sitting in the same position in front of the computer for hours, try sitting down a little differently and make sure that the appropriate spot isn’t curved.
Try this exercise too: stand up and stretch your legs. You can use a chair to help you do this.
Elevate your legs
This trick will help with night cramps: place a pillow under your calves so they are higher than the rest of your body. Try to sleep like this every night.
If you are prone to night cramps, we recommend the following exercise before going to bed: Lie with your head at the foot of the bed. Lift your legs up and prop your heels on the headboard. Hold this position for a few minutes to improve blood flow.
How to prevent cramps
You should also keep the following tips in mind to prevent muscle spasms:
Drink at least six to eight glasses of water a day. In the summer, or if you exercise during the day, you should drink more.
Wear appropriate clothing
Your shoes should be cushioned and support the natural curvature of the soles of your feet. Make sure your feet can move comfortably.
Your socks shouldn’t be too tight against your calves. We also advise against wearing very tight pants.
During work hours it is advisable to get up every now and then, walk around the office, take the stairs instead of the elevator, etc. Also, use your breaks to stretch your calves by bending them or making circular movements.