It's been suggested that drinking 2 to 3 ounces of tonic water before bedtime can prevent leg cramps at night.
Drink plenty of fluids. You can also drink an electrolyte replacement drink or sports drink, such as Gatorade, after exercise. Walk around, or jiggle your leg.
Not enough minerals.
Too little potassium, calcium or magnesium in the diet can cause leg cramps. Medicines often prescribed for high blood pressure can cause increased urination, which may drain the body of these minerals.
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. Rubbing the sore muscle with ice also might relieve pain.
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.
Ask the doctor
Q. It's been suggested that drinking 2 to 3 ounces of tonic water before bedtime can prevent leg cramps at night.
In general, they're likely the result of tired muscles and nerve problems. The risk of having night leg cramps increases with age. Pregnant people also are more likely to have night leg cramps. Kidney failure, diabetic nerve damage and problems with blood flow are known to cause night leg cramps.
Dark, Leafy Greens
Greens are among the more unexpected foods that deliver minerals that might help with muscle cramps. These are an excellent source of magnesium and potassium that can help replenish low levels of these minerals.
It's known that some athletes who lose lots of salt in their sweat when they exercise are more likely to get cramps.
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.
Stay Hydrated
Dehydration can cause muscle cramps and affect muscle activity. A well-hydrated body functions better in many ways, including muscle health. If you frequently experience leg cramps at night, it could mean you need to drink more fluids before going to bed.
Drinking lemon water daily is an excellent way to get electrolytes that help you avoid muscle cramps and support healthy skeletal muscle function.
Since magnesium plays a role in neuromuscular transmission and muscle contraction, it has been hypothesised that magnesium deficiency may predispose to muscle cramps. Thus magnesium supplements are often recommended to prevent cramps.
As you age, your tendons naturally shorten and result in leg muscle cramps. These cramps are more likely to occur at night (in fact, 75% of reported leg cramps occur during this time) while you're trying to sleep and can make it quite challenging to rest.
In addition to stretching, adding heat to your cramping muscles with either a heating pad or a warm bath can help relax and increase blood flow to the cramping muscle(s). Conversely, an ice pack can help ease the pain of a leg cramp while you wait for it to subside.
Apple Cider Vinegar Tonic
The health benefits of apple cider vinegar are innumerable. It is believed to be one of the best home remedies for leg cramps because of its high potassium content. Potassium deficiency is among the possible reasons for frequent muscle cramps.
Foods to avoid
These include meat, oil, sugars, and salts. In addition, coffee was found to increase cramps. “Refined sugar, common cooking oils, trans fats, dairy products, processed and red meat, refined grains, and alcohol are considered highly inflammatory foods.