You can also massage the affected muscle to help ease the soreness and stiffness. Massage the cramped muscle with long strokes until it becomes relaxed. After the massage, wrap the area with a warm towel.
For added benefits, use a massage oil prepared by mixing one part wintergreen oil with four parts vegetable oil. Wintergreen contains methyl salicylate, which relieves pain and stimulates blood flow.
10. Drink Fluids
Dehydration is one of the main causes of leg cramping, in both athletic and non-athletic people. Rehydrating your body will quickly solve the problem.
- Drink one to two glasses of water immediately upon cramping. Be sure to drink enough water throughout the day to prevent cramps.
- If you tend to get muscle cramps during exercise, drink some water two hours before each workout and at regular breaks while exercising.
Along with drinking water, eat more water-based fruits and vegetables to reduce the chance of dehydration and prevent muscle cramps.
- Get plenty of rest before and after exercise. This will help your muscles recover and prevent cramping.
- If you get muscle cramps at night, wear thin socks to bed to promote smooth blood flow. You can also use a pillow to prop your knees up while lying in bed.
- Stretch, walk or do some light exercise for five minutes before going to bed. This will warm up your muscles and increase circulation.
- You can also drink a glass of warm milk daily before going to bed.
- To prevent muscle cramping during the winter, keep your muscles warm with adequate clothing.
- Make sure to include foods high in vitamins A and E as well as magnesium to prevent muscle cramps.
- If you suffer from chronic muscle cramps, you can take a multi-vitamin and mineral supplement. Talk to your doctor about calcium, magnesium or potassium supplements to reduce and prevent muscle cramps.
These remedies and tips will help get rid of muscle cramps quickly and even help you prevent them. However, if you have muscle cramps frequently, consult your doctor.