Drink plenty of fluids. Sports drinks, such as Gatorade, will often help leg cramps.
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 also can help. Alternatively, massaging the cramped muscle with ice may relieve pain.
Too little potassium, calcium or magnesium in your diet can contribute to leg cramps. Diuretics — medications often prescribed for high blood pressure — also can deplete these minerals.
Because many muscle cramps are related to electrolyte imbalance, foods that are high in electrolytes, like potassium, can be helpful in stopping them before the start. Though bananas are the most popular high-potassium food, other foods, including avocados, potatoes and leafy greens, also pack a potassium punch.
At one time, it was thought that dehydration and/or low levels of electrolytes such as sodium, potassium, and magnesium were the cause. In fact, many athletes tout the benefits of pickle juice, which is high in electrolytes, to relieve muscle cramps.
Coconut water
Coconut water is a go-to choice for athletes looking to rehydrate and replenish electrolytes naturally — and for good reason. It's an excellent source of electrolytes, providing calcium, potassium, sodium, magnesium, and phosphorus — all of which may help decrease muscle cramping ( 10 ).
Taking a warm bath or shower may also help. Drink pickle juice. Some evidence suggests that drinking a small amount of pickle juice may help relieve muscle cramps. Take an over-the-counter painkiller if your leg is sore after.
Fortified Orange Juice
In fact, drinking fortified orange juice occasionally can prevent cramps, since it contains magnesium and calcium.
Vitamin B complex.
There is some evidence that taking a daily capsule containing eight B vitamins—B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folate), and B12—may prevent cramps.
You probably know that bananas are a good source of potassium. But they'll also give you magnesium and calcium. That's three out of four nutrients you need to ease muscle cramps tucked under that yellow peel. No wonder bananas are a popular, quick choice for cramp relief.
Most of the time, no apparent cause for night leg cramps can be identified. In general, night leg cramps are likely to be related to muscle fatigue and nerve problems. The risk of having night leg cramps increases with age. Pregnant women also have a higher likelihood of having night leg cramps.
Can a leg cramp be a sign of heart problems and/or a stroke? The answer is yes. Poor circulation in the legs' arteries can be a sign of poor circulation in heart arteries.
Acetic acid is postulated to mitigate cramping by decreasing alpha motor neuron activity through oropharyngeal stimulation and inhibitory neurotransmitter production, while aiding in the role acetylcholine plays in muscle contraction and relaxation.
Apples are another fiber-rich, anti-inflammatory fruit, and they deliver added benefits for gut health. Pineapple is also on our short list for its bromelain content, a nutrient that has shown to reduce joint pain caused by osteoarthritis and rheumatoid arthritis.
Muscle cramps
When sodium levels are too low: The body's ability to send signals is interrupted so the brain overcompensates and sends too many electrical impulses. Eventually, these signals overwhelm the muscle, preventing it from relaxing and manifesting in muscle twitches or cramping.
A significant body of research has found that increasing your magnesium intake can help with the frequency of night time leg cramps, especially for pregnant women. Health experts recommend getting at least 300 milligrams of magnesium each day.
Intravenous saline can reverse heat cramping, and more salt in the diet and in sports drinks can help prevent heat cramping. For heat cramping, the solution is saline.
Leg Pain Can Indicate Risk for a Heart Attack or Stroke
Peripheral artery disease that causes leg pain can be indicative of heart issues. People that have PAD are at a higher risk of having a stroke or heart attack. This could be a sign that the coronary arteries are blocked and the blood flow is reduced.
Overuse and Dehydration
Overusing or straining the muscle is the most common culprit, with not enough stretching before use often serving as a contributing factor. Becoming dehydrated whether while working out in the heat or other reasons can irritate muscle cells and lead to cramps as well.
Many people with peripheral artery disease have mild or no symptoms. Some people have leg pain when walking (claudication). Claudication symptoms include muscle pain or cramping in the legs or arms that begins during exercise and ends with rest.
Although the exact cause of nocturnal leg cramps is unknown, there are ways to reduce the likelihood that you will experience them. Typically, leg cramps do not indicate a serious health problem. However, if you are experiencing frequent leg cramping, you should reach out to your doctor.
When To Worry About Leg Cramps. If chronic leg cramping continues outside of exercise and with proper hydration, and/or if you have severe discomfort, swelling or skin redness, this may be a symptom of a more serious health condition.