Muscle cramps can be very painful, but there are several things you can do to alleviate the discomfort. Here are some remedies for muscle cramps:
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Stretch and massage: Stretch the cramped muscle and gently rub it. For a calf cramp, keep the leg straight while pulling the top of your foot on the side thats cramped toward your face. For back cramps, try the "childs pose" yoga posture. For hamstring cramps, sit on the floor with your legs extended in front of you and slide your hands down your legs until you feel a burning sensation in the cramped muscle. Hold for 30 seconds, then slowly return to a sitting position.
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Apply heat or cold: Use a warm towel or heating pad on tense or tight muscles. Taking a warm bath or directing the stream of a hot shower onto the cramped muscle can also help. Applying cold is another great way to treat muscle cramps. Once the pain subsides a little after heat application, you can grab an ice pack or a bag of ice and put it on the cramping muscle. Remember to wrap the ice in a towel.
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Massage the affected area: Massage the affected area with your hands or a massage roller.
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Drink plenty of fluids: Muscles need fluids to work well. During activity, drink liquids regularly. Drinking plenty of fluids can also help prevent muscle cramps.
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Take painkillers: If your muscle cramp continues and requires more than topical home remedies, take a common painkiller like ibuprofen or acetaminophen.
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Take vitamins: Some experts believe that a daily vitamin B12 complex can help manage leg cramps. Talk to your health care provider about what to take.
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Stay hydrated: Staying hydrated throughout the day, eating foods rich in magnesium (especially leafy greens) and potassium (bananas, black beans), wearing warm socks at night if you have leg cramps, and keeping your muscles strong and flexible with regular exercises can help prevent muscle cramps.
If you keep getting cramps that wake you from sleep, or if the cramps are severe and not getting better with self-care, see a health care provider. They can show you stretching exercises that can reduce the chances of getting muscle cramps. They might also prescribe medicine to relax muscles or help you sleep.
