This post was most recently updated on July 25th, 2023
Introduction
If you know how to prevent leg cramps, you will not fall into potentially life-threatening situations like swimming, riding a car, etc.
When you have leg cramps, you will feel the involuntary contraction of your toes, often waking up in the middle of the night because the feet are unable to move and are numb. Let’s discuss about the causes and know how to prevent this joint pain!
What causes you leg cramps
Cramping is a sign of excessive exercise. If the shrinking sensation in the leg does not diminish, but the pain is increased, it is best to see a doctor. Leg cramps frequently occur as a sign of diseases related to the circulatory system or nerves. So you should consult with a doctor to determine the exact status of your illness.
However, in most cases, leg cramps are due to common causes that you can handle on your own:
Muscle overload
The cause of cramping can vary from overexertion, dehydration, and a lack of minerals (usually potassium, calcium, and magnesium). When you exercise, sweat escapes from the body carrying the minerals that muscle cells need, causing muscle spasms and causing you to cramp. So, if you’ve just run long distances or exercised to exhaustion, leg cramps are a sign that the muscles in your body are overloaded.
Wear too tight shoes
Cramps often occur when you wear shoes that are too tight, which reduces blood circulation.
Body changes due to age
Age is also a factor that makes you more prone to cramps, especially when you are over 50 years old. At this point, the bone gradually loses its calcium content, while the muscle gradually decreases its elasticity and ability to support the body. Also, as you get older, your nerves and blood vessels are not as healthy as they were when you were young, so muscle cells lack nutrients and blood supply, causing cramps to occur.
How to prevent and treat leg cramps
Unfortunately, there is no immediate effective remedy for leg cramps. Nowadays, quinine, antimalarial drugs to treat cramps are no longer used because their effectiveness and safety have not been proven. In addition, research shows that magnesium supplementation does not reduce leg cramps.
Therefore, the best way for you is to prevent and reduce leg cramps by changing the following habits:
Wearing shoes that fit your feet:
The cramps in the feet are related to the shoes you wear, so it’s essential to choose the shoes that are right for you. Shoes should hold your feet close, neither too soft nor too stiff, making you feel like you’re walking barefoot. If you are a fan of high heels, you should consider changing to flat shoes if you often have leg cramps.
Drink plenty of water
Providing enough water for the body can help reduce leg cramps. Experts recommend getting enough electrolytes after exercising with energy drinks, foods rich in calcium and potassium can prevent leg cramps.
Exercise hard
When you exercise too much, you’re putting pressure on your muscles, so consider your strength before trying too hard. But if you do not like to exercise, you should start now because you may suffer from secondary muscle atrophy and reduce circulation in the body. But both of these conditions cause cramps to appear.
Stretch your leg muscles
You should help your leg muscles to work well with gentle muscle relaxation exercises such as the movement of your toes, and stretching your feet. You should also turn the ankles slightly which always help the feet move smoothly. A foot massage or hot water bath is also an excellent way to relax the muscles.
Conclusion
Your legs are the body parts that support you, which often have to bear heavyweight, so you should know how to protect your feet. Do not just live for beauty, but execute to forget the hurt your feet suffered. And change these habits to keep your legs from cramping!
