Ward Off Cramps or Lessen Their Severity

Cramps are painful spasms that mainly affect muscles in the legs and feet. A cramp generally lasts a few minutes and then ends on its own, although massage and stretching can hasten the process and certain foods may help to prevent its recurrence. Cramps can be the result of overuse, dehydration, lack of certain minerals, or blood flow to your muscles. Muscle cramps are more rarely caused by an injury, such as a pinched nerve.

Nutrition Connection

You can ward off cramps or lessen their severity by following these guidelines:

-Drink plenty of water. Water maintains circulation and helps flush lactic acid and other cramp-causing waste products from the muscles. Most folks need about six to eight glasses of water a day. Drink more when exercising—about 16 oz (473 mL) for every hour of exercise.

-Eat lots of high-potassium foods. A daily serving of a high-potassium food—a handful of dried fruits; a glass of tomato juice, citrus juice, or milk; a slice of melon, an orange, or a banana—can help to banish leg cramps and prevent their recurrence.

-Avoid caffeine. Caffeine and nicotine constrict blood vessels, decreasing the circulation to the muscles and contributing to cramps. If cramps are a problem and you smoke, make every effort to quit—and switch to decaffeinated beverages if you haven’t already done so.

Beyond the Diet

A few simple tips can help avoid cramps or diminish cramp pain:

-Shut it down. If you’re cramping during an exercise, it’s time to stop. Ease the pain by gently massaging and stretching the affected area.

-Curl your toes. The best remedy is regular exercise to tone the muscles and improve the circulation. One of the most common places for cramps to occur is the leg muscles. To relieve or prevent leg cramping, try curling and uncurling the toes a dozen times in quick succession; alternatively, straighten the leg, bend the foot upward, and then extend the foot and point the toes a dozen times in quick succession. Repeat these exercises throughout the day.

-Go hot or cold. For tender muscles, apply a cold pack for about 10 minutes. For tight or tense muscles, apply a heat compress for about 10 minutes.