Remedy for Chronic Leg & Knee Cramps

Knee and leg pain ranges from pesky to chronic, and can appear as a symptom of arthritis, chronic disease or something as simple as too much or too little exercise. Engaging in strenuous physical activity without stretching first wreaks havoc on the knees; however, with smart self-care the problem usually vanishes. Pre-emptive lifestyle changes lessen the severity of discomfort or eliminate the chance of it altogether. By controlling your weight and making sure your shoes meet orthopedic standards, down time is over and your knees and legs are back in business.

Shoes Matter

• The feet work together to provide the body, especially legs and knees, with support, balance and mobility. Don’t buy shoes first thing in the morning, because feet tend to spread during the day. Remember that the heel takes much of our weight, so a broad base with a slight heel--no higher than 4cm--is ideal. The heel counter, which is the back of the shoe that grasps the heel of the foot, is important for support. Make sure it’s firm with a good lining. The upper, or main part of the shoe, should be a natural material so the foot can breathe.

Get a Leg Up on Leg Pain

• Remember that dehydration can cause leg cramping, so drink the recommended eight glasses a day. Rest as much as possible, elevate your leg and apply ice for up to 15 minutes, four times a day for the first one to two days of noticing an injury. Massage your cramping muscles with menthol-based products. For leg pain caused by varicose veins, support hose and leg elevation work. If your leg pain is the direct result of a nerve disorder or heart disease, control your blood sugar level with meals approved by the American Diabetes Association; if you smoke or drink alcohol, stop.

Daily and Overnight Care for Sore Knees

• If your knee is locking up, aching or otherwise giving you trouble, gently compress it by wearing an Ace bandage or elastic sleeve; this helps reduce swelling and provides support. Take acetaminophen or ibuprofen for pain and sleep with a pillow between your knees, or if you sleep on your back, underneath your knees. Taking a glucosamine/chondroitin supplement to alleviate knee pain is recommended by Osteoarthritis Research Society International; however they discourage further use if no change is observed after six months.

Exercises and Massage Therapy

• Healthy legs and knees depend on consistent, weight-bearing and resistance exercise. The therapy for knee and leg patients is walking, with a gradual increase in the distance you can walk without symptoms. A program of daily walking for short periods, and stopping for pain or cramping, improves circulation and lowers the risk of blood clots. Chiropractic massage may also help chronic knee and leg pain.