How To Get Rid Of Leg Cramps

Leg cramps is a very disturbing and certainly painless, can occur at any time, either in the middle of exercise, in the middle of the night and so on. Cramps usually last less than a minute, but it could be more than 15 minutes.

Causes of leg cramps

Cramps can be caused by many things, such as:

1. The muscle fatigue
2. The use of excessive muscle
3. Lack of body electrolytes (Ca and K) due out through sweat
4. The buildup of lactic acid (products of metabolism in the muscle)
5. Disruption of muscle tissue oxygenation
6. Disruption of blood circulation to the tissues

Tips To Get Rid Of Leg Cramps

Here are the steps that can be taken to get rid of leg cramps:

1. Avoid high heels

Although loose size, shape of high heels cause your finger is always bent so that blood flow is not smooth.

2. Choose shoes that are loose

Shoes that are too tight in the end make your toes often experience stress when walking, especially when standing on tiptoe. As a result, blood flow at the site of substandard so easy finger cramps.

3. Keep balance of body fluids

Lack of body fluids is also a risk factor for the occurrence of muscle cramps, including the toes. Drink plenty of water, especially during heavy exercise and a lot of sweat.

4. Inadequate mineral the body needs

One trigger cramps in the toes is a shortage of minerals, especially calcium, potassium and magnesium. The recommended minimum intake is 1,000 mg of calcium and 4.7 grams of potassium per day. Special magnesium, recommendation is 400-420 mg per day for men and 310-320 mg for women.

5. Move your toes

Do not need special equipment to train flexibility and power of the toes. Simply by moving it to take a towel or marbles on the floorwhile standing for example, or move it as you please while sitting relaxed

6. Massage or soak in warm water

Many ways to improve blood circulation in the legs, but the easiest and most convenient thing to do is often massaged. Another fun way is frequently warm bath. Warm bath before bed. This will relax the muscles in the legs and reduce the possibility of cramps.

7. Regular exercise

Stretching legs regularly during the day will make the muscles relax and prevent cramps. If leg cramps occur at night, gently stretch your legs. This will help stimulate blood flow in the legs.

8. Increase your intake of potassium and calcium

Both minerals are important to help the process fluid in the body. Eat foods rich in potassium, such as bananas, poultry, and fish. Fill calcium by consuming low-fat yogurt or fat-free milk.

9. Wear proper footwear with soles that support your body properly. Footwear or high heels should be avoided.

10. Use a thick blanket

Thick blanket can put pressure on the foot. In cold air, wear socks so that warmer.

How To Get Rid Of Cramps

Muscle cramps can be experienced by anyone and in any part of the body, but most people experience cramps in the legs. Many of us experience muscle cramps during exercise. And this can be very disturbing. Then how to get rid of cramps? Muscle cramps that occur suddenly can be caused by one or more muscles and lasts from a few seconds to minutes. This condition is most commonly caused by muscle spasm, but it was also a result of dehydration, mineral uneven circulation or other problems.

Causes of Cramps

The interesting thing about muscle cramps is not known the exact cause. This is a very common problem, but scientists are still unsure about the exact cause. Many interesting ideas have been put forward. Some say that this is due to lack of heating / stretching and contraction of muscle cramps occur when disturbed and damaged by acids or other damage in the muscle. Others believe if it is a sign of dehydration and can be prevented by drinking water before exercise. Lastly, there are many people who believe that it is due to lower levels of salts and essential minerals in the body.

Tips to get rid of Cramps

Here are tip how to get rid of cramps:

1. Doing massage

Massage therapy is the most effective way to overcome cramps, because it helps the muscles to relax. Through this massage will make a more soft tissue mobilization and stimulates the circulation and blood flow.

As a result, blood flow to bring oxygen and other nutrients to the cells, so that helps clear metabolic wastes include lactic acid accumulate in the muscles.

2. Compress with warm water

With something warm compresses can improve the flexibility of tendons and ligaments, relieve pain, increase blood flow and metabolism and reduce muscle spasms. Warm the flow can stimulate the release of endorphins substances that can inhibit pain.

The Sports Injury Bulletin indicates when the heat flow is applied to the body to make blood vessel walls to relax, but it should not be applied if the body become inflamed. To increase the flexibility of the network, given the temperature should range between 40-45 degrees Celsius and the duration for 5-30 minutes.

3. Stretching

Stretching is one of the short-term solution for cramps. According to the American Academy of Orthopaedic Surgeons (AAOS) direction must be made to withstand stretching depends on which muscle cramps, it can be determined based on what can make your feet feel worse or better.

AAOS recommends that you stretch before and after laihan, it can be useful as a warm-up for the muscle. One way could be by walking in place or walk fast.

4. Drink plenty of water

Some conditions cramping caused by dehydration, thus consume more water can help relieve cramps. Someone who exercise will increase your body temperature, so the water consumption should be more than usual to prevent dehydration that can lead to cramps.