Drink plenty of fluids. Sports drinks, such as Gatorade, will often help leg cramps.
Dehydration has been linked to muscle cramps for a long time. Dehydration and electrolyte depletion in marathon runners causes leg muscle cramps. Therefore, you can improve your symptoms by drinking plenty of water.
Muscle Cramps and Aches
We need water to flush our bodies of cellular waste. A buildup of toxins can lead to inflammation, which often results in pain. Water, which helps lubricate our joints, can also help ward off joint pain and discomfort.
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.
Vitamin B1 (Thiamine)
Vitamin B1 deficiency can cause heavy and tired legs after running, muscle cramps, fatigue, and odd sensations in your legs and feet. Some foods rich in vitamin B1 include whole grains, vegetables, legumes, milk products, and meat.
Apply an ice pack or a bag of frozen peas to the affected area for 15 to 20 minutes three times a day. Elevate your leg whenever you sit or lie down. Try over-the-counter pain relievers such as ibuprofen (Advil, Motrin IB, others) or naproxen sodium (Aleve)
Most leg pain results from wear and tear, overuse, or injuries in joints or bones or in muscles, ligaments, tendons or other soft tissues. Some types of leg pain can be traced to problems in your lower spine. Leg pain can also be caused by blood clots, varicose veins or poor circulation.
Tea is one of the most-studied drinks when it comes to its benefits for arthritis patients. Green, black and white teas are all rich in polyphenols – compounds from plants that have strong anti-inflammatory effects. You'll find the highest polyphenol levels in green and white teas.
The essential mineral can help relieve muscle pain by getting glucose, the body's main energy source, into the muscles. This increases blood sugar availability for exercise and other activities. In addition, research shows that magnesium helps neutralize the pain-generating lactic acid during exercise.
A deep aching and burning sensation can be a result of furring up of the arteries that supply your leg muscles with blood. This is known as peripheral vascular disease and often causes tired and aching legs.
If you're trying to combat leg cramps or even just relax before bed, one of my favorite forms is magnesium glycinate. It's highly absorbed and well tolerated without producing a laxative effect.
Vascular pain often feels like an uncomfortable heaviness or throbbing sensation. It can also feel like an aching sensation. It usually affects your legs and can be worse with walking or exerting yourself.
Although further research is needed on magnesium and muscle cramps, taking 300 mg of magnesium daily may help decrease symptoms.
Leg cramps can be caused by a lack of magnesium in the body, and supplementing with magnesium can help to relieve them. Magnesium also helps to regulate nerve and muscle function, and can help to prevent other muscle-related issues such as spasms and twitches.
If you have pain, a dose of 250 to 500 mg of magnesium a day can start to decrease these deficiencies as well as the pain, after just several weeks — while also leaving you feeling more energetic and decreasing your risk of heart disease!
Chamomile is a soothing, floral herbal tea that has been used as a remedy for colds, coughs, muscle pain, and other illnesses for centuries. Chamomile has been shown to reduce symptoms of inflammation, and can also help to give the immune system a boost and help improve overall health.
Cherries, blackberries, blueberries, raspberries, cranberries and strawberries all contain anthocyanins, an inflammation reducing compound. Berries not only help reduce inflammation but they contain many nutrients which help prevent diseases.
Bananas: A Time-Tested Treatment
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.
1. Omega-3 fatty acids. Share on Pinterest Omega-3 fatty acids may help fight vascular inflammation. Omega-3 fatty acids , which are abundant in fatty fish such as cod, are among the most potent anti-inflammatory supplements.