Several factors,
including dehydration, use of diuretics or overuse of your muscles, can trigger
leg cramps. They usually occur during rest or sleep. Your doctor may prescribe
quinine or a muscle relaxant if you have frequent leg cramps.
To prevent leg cramps:
� Stretch daily
At least three times a
day, including before bedtime, stretch your calves and feet. Stand two to three
feet from a wall, placing your hands on the wall. Keep your heels on the floor.
Lean toward the wall and bend one knee. Hold for 15 to 30 seconds. Straighten
your leg. Repeat with the other knee. Stretch each leg at least three times.
� Drink plenty of liquids daily
Fluids help your muscles
contract and relax.
To relieve leg cramps:
� Stretch and massage
Straighten your leg and
point your toes upward while you gently rub the cramp to help the muscle relax.
� Stand up
For a calf cramp, put
your weight on the cramped leg and slightly bend your knee. For a thigh cramp,
keep both legs straight and lean forward at the waist. Use a chair to steady
yourself.
� Apply cold or heat
Use a cold pack to relax
tense muscles. Use a warm towel or heating pad later if you have pain and
tenderness.
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