How to Control Leg Cramps

Leg cramps are sudden and involuntary contractions of muscles in your leg. Leg cramps can be caused by muscle strain, holding your leg in one position for a long time, inadequate blood supply and nerve compression, among other things. Leg cramps can be very painful but they usually can be cured at home without a trip to the hospital. All you need to get rid of your leg cramps are a few simple items.

Things You'll Need

• Cold pack (such as a bag of frozen vegetables)
• Hot towel
• Vitamin E
• Magnesium
• Water

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Instructions

• 1

  Begin a stretching routine. Stretching the muscles may help control and prevent leg cramps. The most effective stretch will depend on the specific muscle in your leg that is cramping. One example of a stretching exercise that may prevent leg cramps is the calf stretch. To do this, stand 2 to 3 feet from a wall. Bend forward and lean on the wall while keeping your feet flat and in place. If possible, the Mayo Clinic suggests gently rubbing your muscle while stretching it.

• 2

  Apply a cold pack to the muscle. The cold pack should help relax the tense muscle. If you experience pain or tenderness after doing so, you can apply a warm towel to the muscle or take a warm bath.

• 3

  Take vitamin E supplements. Vitamin E can significantly reduce the risk of leg cramps, according to Dr. Fred Whittier, professor of internal medicine at Northeastern Ohio University College of Medicine. In one study conducted by Whittier, patients who took vitamin E went from an average of 10 leg cramps a month to 3.5 a month. Good sources of vitamin E include wheat germ, safflower oil, corn oil, oatmeal and pastas.

• 4

  Consider taking magnesium supplements. Magnesium relaxes muscles and prevents cramps, according to Dr. Robert McLean, a clinical assistant professor of medicine at Yale University School of Medicine. McLean recommends taking one 400-milligram magnesium capsule two or three times a day. However, you should check with your doctor before doing so, as too much magnesium can be harmful to certain individuals, such as those with kidney problems.

• 5

  Avoid dehydration. Water helps your muscles contract and relax and keeps muscle cells hydrated and less irritable. It is particularly important to drink water before exercise, during exercise and immediately following exercise.