Jan 25, 2025
Dehydration is a common cause of cramps. Drink plenty of water throughout the day, especially if you're active.
Calf Cramp: Straighten the leg and pull the toes toward you. Hamstring Cramp: Sit down, extend the leg, and reach toward your toes. Hold the stretch for 15–30 seconds to relax the muscle.
Gently massage the area using circular motions or knead the muscle to improve blood flow and ease the cramp.
Magnesium deficiency can lead to cramps. Add magnesium-rich foods to your diet, such as: Bananas, almonds, spinach, avocados, and pumpkin seeds. Alternatively, take a warm Epsom salt bath for topical magnesium absorption.
Mix 1–2 tablespoons of apple cider vinegar in a glass of water and drink. It’s rich in potassium, which can help prevent cramps.
Small amounts of mustard or pickle juice are believed to alleviate cramps quickly due to their acetic acid content, which may trigger nerve relaxation.
Include potassium-rich foods (like sweet potatoes and oranges) and calcium-rich foods (like dairy or fortified plant-based milk) in your meals to reduce cramp frequency.
Include potassium-rich foods (like sweet potatoes and oranges) and calcium-rich foods (like dairy or fortified plant-based milk) in your meals to reduce cramp frequency.
If the muscle is inflamed or sore after the cramp, apply an ice pack wrapped in a towel for 15–20 minutes.