44 Home Remedies to Get Rid of Leg Cramps

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Home Remedies for Leg Cramps
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Leg cramps are sharp muscle pains that come on suddenly. If you have ever had painful leg cramps at night, you will know how unpleasant they can be. Muscle spasms in the calf, thigh or hamstring happen with little warning. As to what causes leg cramps, they can be due to excessive exercise, a lack of electrolyte salts, or lactic acid in the muscle.  If you want to know how to stop leg cramps immediately, then we’ve got you covered. Our home remedies to get rid of leg cramps give you the all the stretching, herbal teas, muscle relaxers and natural remedies you need to know.

Home Remedies to Get Rid of Leg Cramps

What causes leg cramps?

A sudden contraction of the muscle is generally referred to as a cramp. It can occur in different parts of the body such as arms and legs. Leg cramps are quite debilitating and cause severe pain. It may affect calves, hamstrings or quadriceps and can occur at any hour, even when we are asleep.

Most of the time, leg cramps occur when your body lacks sodium, potassium or magnesium. Let’s try to find out why leg cramps happen.

There are different reasons why leg cramps may occur. Some of them include dehydration, pregnancy, strenuous exercise, or cold weather. In others, leg cramps occur due to a vitamin D deficiency, general weakness or an injury. [1] The risk greatly increases in people with multiple sclerosis, diabetes, and hypertension

The symptoms of this problem include bouts of extreme pain and muscle twitching. It becomes difficult for you to walk or even stand because of the extent of the pain.

In some cases, muscles become sore and undergo inflammation. Leg cramps usually occur at night and may disturb the normal sleep cycle in some.

If this problem is keeping you awake at night, try the following home remedies to get rid of leg cramps now.

how to get rid of leg crampsHome Remedies to Get Rid of Leg Cramps

  1. Stretch and Massage

stretchingIf you have a severe leg cramp, it comes on very quickly, with a searing pain. You don’t have time to prepare a soothing home remedy. You need relief fast.

 

How to stop leg cramp immediately?

Calf cramp

Firsts thing to do is to stand up and put weight on the leg. Then reach down, with your knees bent, and massage your calf muscles. Walking around the room to exercise the muscle, can also help the muscle spasm.

If you can’t stand, sit on the floor with your leg stretched out.

Hamstring cramp

Sit on the floor or a chair and stretch out your legs. Raise the affected leg towards your head, keeping the leg straight out all times.

If you have a partner to help, lie back on the floor, raise the affected leg in the air, keeping it straight. Get your partner your push down on your foot, pushing your toes down towards your head.

Thigh cramp

Use a table or chair for balance and raise your foot, back towards your buttocks. Use one hand behind your back to pull the foot up to your buttocks.

Remember to massage the affected muscle to reduce soreness and stiffness of muscles. Massages increase the flow of blood. [6]

Make sure to use long strokes during the massage. You can use essential oils or vitamin E cream for added benefits.

After massaging the painful muscle, wrap it in a warm, wet cloth.

  1. Mustard Seeds

mustardMustard is not an obvious leg cramp remedy and you would be forgiven for wondering how does mustard cure leg cramps.

Mustard is an excellent source of manganese and acetic acid. [3] Both of these agents stimulate the production of acetylcholine, a neurotransmitter. Acetylcholine can, in turn, help in keeping the muscles active.

It is a great remedy for leg cramps at night and can be used to prevent soreness.

To use this, take a spoonful of mustard via the oral route and immediately consume a glass of warm milk after it. Follow this remedy every day for relief.

  1. Organic Honey

honeyHoney is a strong anti-inflammatory agent with effects comparable to any NSAID drug. It can get rid of the swelling in muscles and can be a great leg cramps remedy. [4]

To use honey, consume it in raw form every day. One to two tablespoons per day of honey is enough for this purpose.

You can also take 2 tablespoons of ACV (apple cider vinegar) and mix it with 1 tablespoon of organic honey. Consume this concoction every day to prevent occurring of cramps.

  1. Hydrate Yourself

hydrationDehydration is among the most common causes of leg cramps. [5] In fact, cramping pain in muscles is a strong sign that your body needs water.

In such a case, the answer to how to stop leg cramps immediately is by re-hydrating the body.

Drink one to two glasses of water as soon as the cramps begin. Maintain the level of hydration by drinking 8 to 9 glasses of water throughout the day.

If you get cramps during exercise, drink water two hours before every session. This will reduce the likelihood of this problem to a great extent

  1. Turmeric

Turmeric is good for leg cramps. Turmericturmeric consists of several therapeutic properties which can relieve leg cramps fast. It is a natural anti-inflammatory agent and can get rid of the pain associated with cramps. [2]

To use turmeric, mix a pinch of it in two tablespoons of coconut oil to form a paste. Rub this paste on the painful area on the legs to get relief.

You may also use turmeric capsules to get faster relief but do consult your doctor regarding it.

  1. Rosemary

rosemaryRosemary is rich in anti-inflammatory properties that can treat inflamed muscles. [7] The warming effects of this herb can also stimulate relaxation.

Using rosemary is one of the best home remedies for leg cramps as it can also speed up the healing. This is because it gets absorbed into the skin soon after its application.

Place an ounce of rosemary leaves in one pint of boiling water and let it steep. After thirty minutes, take a clean cloth and dip it in the solution.

Place this soaked cloth on the painful area for 15 minutes.

  1. Drumstick Leaves

drumstick leavesThe reason why you should include drumstick leaves among home remedies for leg cramps is that of its anti-inflammatory effects.

Additionally, the drumstick leaves can improve the blood flow to the muscles. [30] This prevents the cramps from occurring in the first place.

Wash some drumstick leaves properly and crush them to extract juice. Apply this juice to the affected leg twice every day.

  1. Castor Oil

castor oilAre you wondering what is good for leg cramps at night? The answer to this is castor oil. This oil only increases the blood circulation but also stimulates the lymphatics.

As a result, the body detoxifies more rapidly and get rid of all types of pain including the one in muscles.

Scoop out some castor oil and warm it. Use a clean cotton ball to apply it on the affected area. Now, wrap the area with the help of a cloth of a plastic cover.

Repeat this remedy every night before going to bed.

  1. Alcohol

alcoholAlcohol is one of the muscle cramps remedies that may surprise you. But to tell you the truth, it is one of the best ones. [9]

Alcohol can fight inflammation in different parts of the body. By reducing the extent of swelling, it can also get rid of the pain.

Place some drops of alcohol on the affected leg and rub it in. Repeat it every single day to get immediate relief.

Note: Remember that this remedy requires the topical application of alcohol. Drinking alcohol dehydrates you, drains salts from your body and increases the chances of leg cramp. Alcohol leg cramps at night are common. Less drink means less cramps.

  1. Balanced Diet

diet for leg crampsFollowing a balanced diet indeed helps in getting rid of leg cramps. Such type of diet provides the body with nutrients and minerals.

Furthermore, it can reduce all electrolyte imbalances and nutritional deficiencies that may lead to cramping otherwise. [10]

Incorporate lots of fruits, vegetables, and organic juices in your diet. Focus on foods that have a high amount of magnesium, sodium, and potassium.

  1. Baking Soda

baking sodaIf you frequently suffer from muscle aches and are thinking how to stop leg cramps, this remedy is for you.

Baking soda works opposite to that of an acid. With its alkali-like properties, it can neutralize lactic acid in the muscles. This acid may lower the pH and may be a reason for leg cramps. [11]

Mix one-fourth teaspoon of baking soda in a glass full of water. Drink this solution after your workout session every day.

  1. Indian Gooseberry

star gooseberryIndian gooseberry consists of polyphenols with strong anti-inflammatory properties. These polyphenols make it one of the top leg cramps remedy foods. [12]

Take a glass of water and add a tsp of crushed gooseberry powder in it. Drink it in the morning on an empty stomach daily to strengthen your muscle and prevent leg cramps.

  1. Pumpkin Seeds

pumpkin seedsWhat causes severe leg cramps at night? One answer to this common questions is the lack of magnesium. A lack of magnesium in the body often causes electrolyte imbalance. The imbalance of electrolytes can, in turn, lead to painful cramps.

Pumpkin seeds are full of magnesium and can get rid of leg cramps.

To use this remedy, chomp roasted pumpkin seeds and consume it every single day to get its benefits.

  1. Apple Cider Vinegar

Apple cider vinegarapple cider vinegar is a high source of potassium which makes it a great way to get rid of leg cramps.

Low potassium levels are often related to cramping of muscles. Therefore, it is important to maintain an adequate amount of this electrolyte in the body. [13]

To use apple cider vinegar, take it in a small quantity and rub it on the aching part. Or else, soak a cloth in the vinegar solution and place it on the leg and joints.

  1. Ginger

gingerYou may find people asking what helps leg cramps go away. Ginger is one of the ways how you can get rid of leg cramps in a short duration.

Certain properties of ginger improve the blood circulation to the affected area. This also helps to relieve the associated pain. [14]

Drink a cup of ginger tea or use its tincture to treat the muscle cramp every day. Moreover, you can get rid of leg cramps by consuming ginger capsules.

  1. Cinnamon

cinnamonIf you think turmeric is the only remedy for leg cramps, you are mistaken. Cinnamon is an equally effective way to get rid of muscle swelling and pain.

Various studies have proven the anti-inflammatory effect of cinnamon on the muscles. Thus, it is wise to prepare an ointment using cinnamon and water and apply it to the affected muscle. [15]

  1. Milk

milkYou may be surprised to see milk as one of the leg cramps remedy foods. Milk is a wholesome diet as it consists of vitamin D, calcium and other important nutrients.

If your muscles do not get enough of these nutrients, it can increase the risk of problems like cramps.

So, develop a habit of drinking milk every day before you go to bed. This remedy is particularly for those looking for how to stop leg cramps in the middle of the night

  1. Apple

appleThe reason behind choosing apple as one of the home remedies for leg cramps is its nutritive value. Just like milk, apple is loaded up with ample nutrients. These include calcium, iron, magnesium, potassium, sodium, zinc, phosphorus.

Apple also has large quantities of vitamins C, K and E.

Eating it will avoid electrolyte imbalances and nutritional deficiencies. So, it is better to eat an apple every day to maintain health and avoid leg cramps.

  1. Banana

bananaAre bananas good for leg cramps?

This is a common question asked by a lot of individuals.

The answer to this question is yes. Banana contains a wealth of potassium. [16] Given that potassium deficiency leads to muscle cramps, eating bananas can definitely help.

So, don’t forget to eat at least one banana per day to load up on potassium. You can also mash a banana and mix it yogurt to consume it. In this way, you will be providing your body with potassium and calcium both.

  1. Warm Bath

bathHot showers have the power to calm your nerves and relax the body. These effects are necessary to tackle leg cramps which are rather uncomfortable.

Hot water is also thought to regulate the blood flowing towards the painful muscle. So, whenever you experience leg cramps, take a hot bath and forget all the pain in no time.

  1. Rooibos Tea

rooibos teaThere are several herbal teas for leg cramps. Rooibos is one on them. There are many health benefits of Rooibos tea as it is a herb rich in tannins and polyphenols. [17]

Both of these components help in boosting health and getting rid of muscle cramps.

Add a teaspoon of rooibos leaves in a cup of hot water and steep it for five minutes. Strain the solution and drink it every day before you hit the hay.

  1. Chamomile Tea

chamomile teaA compound called glycine is found in chamomile herb that relaxes our muscle. In this way, it helps relieve the pain associated with leg cramps. [18]

To use this remedy, boil two spoons of dried chamomile flowers and steep them. Drink this herbal tea 4 to 5 times a day for at least 2 weeks.

Alternatively, you can massage the affected area with chamomile oil. Afterward, cover the area with a hot towel.

  1. Raspberry Tea

raspberry teaRaspberry tea is among the muscle cramp remedies because it contains a lot of nutrients. It has a high content of potassium, magnesium, B vitamins, and iron all of which help promote health.

Boil some water and add some red raspberry leaves. Cover it with a lid. Strain after 5 minutes and drink this infusion twice a day for results.

  1. Green Tea

green teaIf you are looking for how to stop leg cramps at night, make green tea your best friend. Green tea is rich in flavonoids with strong antioxidant and anti-inflammatory effects. [19]

These flavonoids help to get rid of muscle cramps and avoid the recurrences.

Steep some green tea leaves in a cup of hot water for a couple of minutes and drink it thrice a day. It will surely relax your muscles and give relief.

  1. Black Cohosh

black cohoshThe rhizomes and roots of black cohosh are used for several medicinal purposes. This herb possesses anti-inflammatory properties which can help get rid of leg cramps. [20]

Black cohosh is also an analgesic which means that it can help manage the pain caused by leg cramps as well.

Take some lukewarm water and add up to 60 drops of its herbal tincture. You can also consume 500 mg capsule prepared from the grounded root.

Try any of these remedies every two hours.

An overdose of this herb may cause severe side effects. So, do not consume it for more than six months.

  1. Ginkgo Biloba

gingkoFlavonoids and terpenoids are two active ingredients of ginkgo biloba. These ingredients regulate the blood flow and prevent accumulation of platelets. [21]

In this way, ginkgo dilates the arteries and increases the blood flow to the affected muscle of the leg.

To treat leg cramps, consume 120-240 mg of ginkgo two times a day. You can also boil its powdered form in water to prepare a herbal tea.

Drink the tea twice every day for good results

  1. Wild Yam

yamWild yam is a vasodilator due to which it can relieve leg cramps fast. Wild yam can increase the blood flow towards the affected muscle and heal it more quickly.

Combine ten drops of wild yam in some water and rub it directly on the painful part of your leg to get instant relief. Apart from this, you can also prepare tea from dried roots of wild yam.

  1. Lavender

LavenderLavender is a well-known essential oil. Not only is it great for hair and skin but also for leg cramps. Owing to its anti-inflammatory properties, lavender can be used as one of the home remedies for leg cramps. [22]

For this remedy, combine some lavender and olive oil. Use this mixture to massage the leg for 15 minutes. Repeat as and when required.

  1. Yarrow

yarrowYarrow is rich in agents like tannins, salicylic acid, and flavonoids. All these agents promote general health and lower the risk of leg cramps.

Prepare a herbal decoction from dried yarrow leaves or flowers by boiling them in a cup of water. Soak a cotton cloth in it and place it on the painful area.

  1. Bilberry

BilberryThe relaxing properties of this herb help prevent leg cramps and improve blood flow to the limbs.

Bilberry supplements are available in every store. The recommended dose of this herb is 80 mg thrice a day.

  1. Gotu Kola

gotu kolaThis wonderful herb treats several ailments and re-energizes your body. It can improve the circulation of blood within the body and speed up the process of healing.

Use extracts of Gotu Kola to treat the aching leg effectively. The daily recommended dosage of this herb is 60-180 mg.

  1. Nutmeg Oil

nutmeg oilThe sedative effects of nutmeg oil are helpful in curing muscle pain. It can also stimulate general well being and reduce the risk of leg cramping. [23]

Pour 10 drops of nutmeg oil in 10 ml of almond oil or any other carrier oil. Rub this mixture three times a day to get relief from muscle cramps.

  1. Hawthorn

hawthornThe presence of bioflavonoids in hawthorn boosts up the circulation of blood. Hence, it is the answer to how to stop leg cramps immediately.

You can use this remedy by consuming hawthorn capsule or tablet. The standard dosage is 150-200 mg two times a day.

You may also sip on a cup of a herbal decoction prepared from this herb.

  1. Caraway

carawayCaraway is a general health booster consisting of a lot of flavonoids like carotene, lutein, zea-xanthin, and crypto-xanthin. Hence, it is a reliable answer to how to prevent muscle cramps at night. [24]

Rub caraway oil on the painful area twice a day to get instant relief. To increase the effectiveness of this remedy, prepare an infusion by mixing its powdered form in boiling water. Drink the infusion twice every day.

  1. Cayenne Pepper

cayenne pepperA chemical compound called capsaicin present in cayenne pepper widens the blood vessels. This helps to regulate proper blood flow, especially to the affected muscle.

Simply spread cayenne ointment on the affected area to relax your muscles. You may also use 60-120 mg of its tincture two times a day.

  1. Silverweed and Balm Leaves

lemon balmSilverweed is a rich source of tannins. It also contains other agents like polyphenols and flavonoids. The presence of these components provides silverweed with astringent and tonic properties. [25]

To use it in the best way, mix silverweed, balm leaves, and chamomile in equal quantities. Take one teaspoon of this mixture and add in one cup of boiling water to form a herbal tea.

Drink it twice every day for a few days.

  1. Horse Chestnut

horse chestnutTake capsule prepared from the powdered root of horse chestnut two times a day to prevent muscle spasm.

Horse chestnut has a component called aescin which can improve poor circulation. [26] Therefore, it can effectively be used among home remedies for leg cramps

  1. Cramp Bark

cramp barkIf you want to know what is good for leg cramps at night, try cramp bark. The herb possesses antispasmodic properties which can lessen the pain due to cramps.

Get your hands on dried form of cramp bark and boil it in 2 cups of water for 15 minutes to form a herbal infusion. Drink it twice every day.

You can also use it in the form of capsules after consulting a doctor.

  1. Butcher’s Broom

butchers broomButcher’s broom can be among the top muscle cramps remedies. The herb works by increasing the blood circulation to the affected area which could otherwise, lead to muscle aches and cramping.

Moreover, the anti-inflammatory properties of butcher’s broom can also reduce the swelling in legs.

Take 36 mg of this herbal extract two times a day for the benefit.

  1. Clove Oil

clove oilOwing to the anti-inflammatory properties, clove oil can relieve leg cramps and swelling. Moreover, it also has anesthetic properties which can reduce the element of pain. [27]

Heat some clove oil and rub it on the affected leg. Now use firm strokes to massage the area for 5 minutes. Repeat the process as and when required.

Massage with clove oil is the best solution for those seeking answers to how to prevent leg cramps at night.

  1. BlackStrap Molasses

molassesYou will often come across people inquiring what kind of potassium for leg cramps is the best. This remedy is an answer to this question.

Blackstrap molasses is rich in potassium and calcium. Hence, it can treat leg cramps caused by the deficiency of these nutrients.

Take one tablespoon of black molasses and mix in a glass of water or milk. Drink this to relieve leg cramps fast.

  1. Epsom Salt

epsom saltEpsom salt is rich in magnesium which can relax the muscles and promote healing. [28] These properties make it a great remedy for how to prevent muscle cramps.

Use warm water to fill a bathtub and add 2 cups of Epsom salt in it. Stir and soak in this water for two minutes.

  1. Cold Compress

cold compressAfter using any of the home remedies described above, always remember to apply cold compress on the sore muscles. This cold compress will provide a complete relief from the cramps.

The cold temperature numbs the pain, reduces swelling, and induces relaxation. It will constrict the blood vessels to avoid soreness.

Use it as and when required.

  1. Aloe Vera

aloe veraThe juice of aloe vera is extremely beneficial for the health of muscles. It is what helps leg cramps go away because of its anti-inflammatory properties.

Moreover, research indicates that aloe vera has powerful healing properties. [29]

Take out some aloe vera extract and put it in the blender with water and ginger. Blend the mixture to form juice. Drink the juice every day for good results.

 

Do’s

  • Try wearing leg warmers while sleeping.
  • Wear high-quality shoes in which you feel comfortable.
  • Drink water and fluids to keep yourself hydrated.
  • Before you go to sleep, do stretching exercise and massage.
  • Consume salty food before exercise.
  • Use stockings to support your calves.
  • Seek a doctor in case of persistent pain.

Don’ts

  • Say no to alcohol and caffeine as they dehydrate your body.
  • Don’t consume sugary foods in excess.
  • Avoid soft drinks as well.
  • Do not sit cross-legged for long hours.

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