Leg Cramps Exercise

You rocket out of bed in the middle of the night, gasping in pain and clutching your lower legs. Some children experience these cramps, and we often refer to the cramps as growing pains. Adults can experience painful leg cramps as a side effect of medication, pregnancy or certain illnesses. Do not self-diagnose the cause of your leg cramps. Always have your doctor evaluate recurring leg cramps. Common treatment involves light exercises and physical activity to combat leg cramps.

Stretching

• Regular stretching exercises can help loosen and lengthen muscles. According to the American Academy of Orthopedic Surgeons, cramps usually appear in the calves, backs and front of thighs. Muscles function like a group of elastic bands, stretching and contracting with each movement. Stretching the legs multiple times each day can help elongate tight muscles and prevent painful leg cramps.

  Simple stretches include standing in a lunge position with one foot placed roughly two feet in front of the other. Straighten your torso and bend at the knees, lifting the weight on the ball of the back foot. You should feel the stretch along the hamstring (back of thigh). Switch legs and repeat on the other side. Never bounce during a stretch but instead focus on slow, measured movements to prevent injury. Stretch your calves by standing tall and placing your hands on your thighs. Lift one foot onto the heel, aiming toes to the ceiling. Lean back to feel the stretch in the calf muscle and repeat for the other side.

Physical Activity

• Strong and responsive muscles come from regular exercises. Regular exercise benefits your muscles in more ways than simply toning and shaping. Riding an exercise bike, walking or using a treadmill focus attention on the legs. Warming up these muscles with regular exercise can help alleviate leg cramps. It might take a few weeks but most individuals find marked reduction in leg cramping with regular exercise. Always include a warm up with light stretches and cardio to prepare your muscles for exercise. Simple jumping jacks or marching in place works well as a warm-up for five to 10 minutes.

Targeted Exercises

• Leg cramps often jar individuals out of a sound sleep. You need instant relief and don't know how to get it. Exercises when you're experiencing a cramp might seem horrifying, but these techniques can often stop the cramp almost immediately. You should also perform these exercises multiple times each day and right before bed to lengthen and relax the leg muscles.

  When you feel a cramp starting, stretch your legs out straight. Reach down with a hand, grab the toes and gently pull the toes towards the shin. This exercise works very well to reduce calf cramping. Try to hold the strength until the involuntary muscle spasm stops. Massaging the muscle during this exercise can also help stop the cramp.

  Stand about three feet from the wall on flat feet and lean forward to place your hands on the wall. Keep the feet firmly planted on the floor to feel stretching along the backs of the legs. Also try positioning your feet with the heels hanging off the edge of a step. Balance your weight on the balls of the feet and lower the heels below the step height.