How can I get relief from severe period cramps? Discover 14 proven home remedies and expert-backed strategies to reduce painful menstrual cramps.

Expert-Approved Tips to Ease Severe Period Cramps

Many people experience painful period cramps, but for some, the discomfort can be debilitating. Fortunately, there are several effective strategies to find relief from severe menstrual cramps. In this comprehensive guide, we’ll explore 14 expert-approved tips to ease your period pain and help you get back to your normal routine.

Harness the Power of Heat

Using a heating pad or patch can be an excellent way to relax the uterine muscles and boost circulation, which can effectively reduce period cramp pain. Research shows that heating pads may even be more effective than taking acetaminophen. You can easily find affordable abdominal heat patches at your local drugstore or online.

Incorporate Soothing Essential Oils

Certain essential oils, when used in a carrier oil blend, have been shown to help ease period cramps when massaged onto the abdomen. Some of the most effective oils for menstrual cramps include lavender, sage, rosemary, cinnamon, and clove. Remember to do a patch test before applying essential oils directly to your skin.

Reach for Anti-Inflammatory Medications

Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and naproxen can be highly effective in relieving period cramp pain. These medications work by reducing the production and effects of prostaglandins, the chemicals that cause uterine contractions and inflammation. Be sure to follow dosage instructions carefully.

Try Low-Impact Aerobic Exercise

Believe it or not, getting some light exercise may actually help alleviate period cramps. A 2018 study found that just 30 minutes of aerobic exercise 3 times a week for 8 weeks led to significant reductions in menstrual pain. Activities like brisk walking, cycling, or dancing can all provide relief.

Relax in a Warm Bath

Soaking in a hot bath can help relax the muscles in your abdomen, pelvis, and back, providing much-needed relief from cramps. You can further enhance the pain-relieving effects by adding a few drops of soothing essential oils and Epsom salts to the bathwater. Aim to soak for at least 15 minutes.

Explore the Benefits of Yoga

Research suggests that regular yoga practice may also be helpful for reducing period cramp pain. In one study, women who participated in a weekly 60-minute yoga class for 12 weeks experienced significant decreases in menstrual discomfort. Incorporate gentle, restorative yoga poses to target the abdominal and pelvic regions.

What Causes Severe Period Cramps?

Period cramps are caused by contractions in the uterus, which are triggered by changes in hormone levels, particularly prostaglandins. Some people are more prone to severe menstrual cramps, including those who are younger than 30, have heavy periods, irregular bleeding, a family history of period pain, or started puberty at a very young age.

Can I Prevent Severe Period Cramps?

While you can’t completely prevent period cramps, there are several lifestyle factors that may help reduce their severity. Maintaining a healthy weight, staying active, managing stress, and avoiding smoking can all contribute to less painful menstrual cycles. Additionally, hormonal birth control methods may help regulate hormone levels and minimize cramps for some individuals.

When Should I See a Doctor About Severe Cramps?

If home remedies and over-the-counter medications aren’t providing adequate relief, it’s a good idea to consult with your healthcare provider. Severe, debilitating cramps could be a sign of an underlying condition like endometriosis or uterine fibroids, which require medical treatment. Don’t hesitate to seek professional help if your period pain is significantly impacting your quality of life.

With the right combination of self-care strategies and medical support if needed, you can find relief from even the most severe period cramps. By implementing these 14 expert-approved tips, you’ll be well on your way to managing your menstrual discomfort and regaining control over your daily activities.

How to Get Rid of Cramps: 14 Things to Try

You may be able to relieve period cramps with over-the-counter pain relievers and home remedies, including exercising or using a heating pad.

Cramps affect many people before and during their period. While some people only experience mild cramps, others aren’t quite as lucky. In some cases, the pain from period cramps can be extreme and make a serious dent in your daily life.

If period pain is cramping your style every month, there are steps you can take to gain back control. Here are 14 proven home remedies that may ease your discomfort, and help you get back on track with your busy life.

Period cramps are caused by contractions in your uterus. These contractions are triggered by changes in your body’s hormone levels, particularly prostaglandins. When you menstruate, your uterus contracts and sheds its lining, which is released as blood through your vagina.

Some people are more likely to experience period pain, particularly those who:

• are younger than 30 years of age
• bleed heavily during their periods
• have irregular bleeding
• have a family history of period pain
• smoke
• started puberty early (age 11 or earlier)

Using a heated patch or wrap on your abdomen can help relax the muscles of your uterus. It’s these muscles that cause period cramps. Heat can also boost circulation in your abdomen, which can reduce pain.

Research shows that heating pads can help relieve period cramps and may even be more effective than taking acetaminophen (Tylenol).

You can buy abdominal heat patches online or at any drugstore. They’re super easy to use — just peel and stick them on your abdomen.

Electric heating pads and hot water bottles aren’t as convenient to use as patches, but they’re good choices if you’re spending some time at home and don’t need to move around much.

Research suggests that some essential oils can help ease period cramps when massaged onto the abdomen, especially when used in a blend of oils.

Oils that seem to be most effective at reducing period cramps include:

• lavender
• sage
• rose
• marjoram
• cinnamon
• clove

Before using essential oils, you’ll want to mix them with a carrier oil, like coconut oil or jojoba oil. Carrier oils work by safely “carrying” the essential oil into your skin and helping to spread the oil over a large area. You’ll also want to do a patch test before applying essential oils to your skin, just to check for an allergy.

Once your oil mixture is ready to use, rub a few drops between your hands and then give your tummy a gentle massage using a circular motion.

Over-the-counter (OTC) pain relievers can help with period cramps and other period-related pain, like headaches.

While pretty much any type is bound to offer some relief, nonsteroidal anti-inflammatory drugs (NSAIDs) are best, according to the American College of Obstetricians and Gynecologists. This is because NSAIDs don’t just relieve pain and inflammation, but they also reduce the number of prostaglandins made by your body and lessen their effects.

OTC NSAIDs include:

• ibuprofen (Advil, Motrin)
• naproxen (Aleve)
• aspirin (Bufferin)

To get the most bang for your buck, ibuprofen is the best of these OTC NSAID options, according to a 2020 meta-analysis.

The study compared the effectiveness and safety of OTC pain relievers for period pain. The most effective was actually diclofenac, but it was worst for safety, making ibuprofen the best option for dysmenorrhea.

These medications work best if they’re taken at the first sign of cramps or pain. Be sure to take only as directed and talk with your doctor first if you have a history of heart, liver, or kidney problems, or if you have asthma, ulcers, or bleeding disorders.

According to a 2018 study, low-to-medium intensity aerobic exercise may help reduce pain caused by period cramps.

In this study, scientists found that women who did 30 minutes of aerobic exercise 3 days a week for 8 weeks showed significant reductions in period cramps.

To fit an aerobic workout into your schedule, consider biking to work, going for a brisk walk at lunchtime, dancing to your favorite tunes, or playing a sport you enjoy.

Soaking in a hot bath is another way to surround your abdominal, pelvic, and back muscles with the warmth they need to relax.

You can enhance the pain-relieving power of a good soak by adding a few drops of essential oils — like lavender, sage, or rose — mixed with a carrier oil to your bathwater. Adding Epsom salt may also help relieve muscle pain.

Try to relax in a hot bath for at least 15 minutes to get the most benefit from it.

One study suggests that, like aerobic exercise, yoga may also be helpful for reducing period cramps.

In this study, experts found that women who participated in a 60-minute yoga class once a week for 12 weeks showed significant reductions in their period pain.

If you’d like to try yoga, look for a class with both a physical component and a relaxation component. Research suggests this combination is most effective at reducing pain from period cramps.

Several studies suggest that different types of dietary supplements may help reduce period cramps, though it’s not known exactly how they work.

A 2017 review of magnesium use in gynecology found the mineral to be considerably more effective at relieving cramps than placebos in controlled studies.

A 2020 review of nine studies on the effectiveness of cinnamon, fennel, and ginger found that all were associated with reduced period pain. Cinnamon also appeared to shorten the duration of pain.

Other supplements that have been linked to reduced period cramps include:

• calcium
• vitamins B6, B1, E, and D
• vitamin B12 and fish oil

As with OTC meds, use as directed, and talk with your doctor if you’re taking any other medications, as they may interact with supplements.

Some foods are better than others when it comes to improving — or worsening — period pain.

For instance, eating foods that reduce inflammation may help. These include:

• berries
• fatty fish
• avocado
• extra virgin olive oil

It’s also a good idea to limit foods that can cause water retention, bloating, and discomfort, like:

• salty foods
• caffeine
• alcohol
• fatty foods

According to a 2020 study, following the Mediterranean diet and reducing alcohol intake was associated with shorter, lighter periods and reduced menstrual pain.

If you’re dehydrated, abdominal cramps might feel more painful.

Aim to drink eight 8-ounce glasses of water per day. You’ll need more if it’s hot, if you’ve been exercising, or if you simply feel thirsty.

Acupressure is a noninvasive approach that can provide relief from various types of pain. It involves using your fingers to apply firm pressure to specific body parts to help ease various symptoms.

Various studies have shown that acupressure may reduce the severity and duration of period pain.

According to some older research, rubbing circles on your calf at a point above your ankle can relieve period pain.

To give it a try, follow these steps:

1. Measure four fingertips up from your inner ankle bone.
2. Firmly rub this area for several minutes.
3. Repeat daily as needed before and during your period.

If home remedies aren’t cutting it, consider talking with a healthcare professional about birth control for period pain.

Birth control pills are often prescribed to treat painful periods. Other hormonal birth control methods may also help period pain, including:

• intrauterine devices (IUDs)
• Depo-Provera shot
• vaginal ring
• the patch
• implant

Bonus: Birth control may also help with other period issues, like PMS and mood stability.

Using a TENS machine may help relieve period pain. TENS — short for transcutaneous electrical nerve stimulation —uses low-voltage electrical currents to treat pain.

Portable TENS units can be purchased for use at home and they’re easy to use. All you do is attach the sticky electrode patches to your skin over your lower abdomen or back where you feel the pain and choose the intensity setting that feels best.

Studies have shown that TENS users experienced a reduction in period pain, improved quality of life, and took less pain medication for their period pain.

Some people find using CBD for menstrual cramps to be helpful. There’s no research into the effects of CBD specifically for period pain, but anecdotal reports suggest it can help with inflammation and chronic pain.

In a 2019 survey of women with endometriosis, the participants self-reported CBD oil and cannabis as the most effective remedy for pain relief compared with physical self-management methods, like yoga and stretching.

Anecdotal reports say that the fetal position is the best sleeping position for menstrual cramps. This could be because the position doesn’t place weight on your abdomen or lower back which is where period pain is typically felt.

There isn’t any research into how your sleeping position can affect period pain, but that doesn’t mean it isn’t worth giving a try.

Although period cramps are very common, severe pain isn’t normal. You’ll want to make an appointment to see a doctor if you:

• have period cramps so painful that you can’t go about your daily activities
• started having severe menstrual cramps at or after age 25

Extreme pain before or during your period can be a sign of a more serious health condition that needs treatment, such as:

• endometriosis
• pelvic inflammatory disease (PID)
• sexually transmitted infections (STIs)
• uterine fibroids
• adenomyosis
• cervical stenosis

Period cramps are very common, but there are times when they can interfere with your day-to-day life. Fortunately, there are steps you can take to ease the pain and discomfort caused by these pesky cramps.

If, however, the pain doesn’t go away after a couple of days or is so extreme that you have difficulty functioning, be sure to follow up with your doctor.

How to Get Rid of Cramps: 14 Things to Try

You may be able to relieve period cramps with over-the-counter pain relievers and home remedies, including exercising or using a heating pad.

Cramps affect many people before and during their period. While some people only experience mild cramps, others aren’t quite as lucky. In some cases, the pain from period cramps can be extreme and make a serious dent in your daily life.

If period pain is cramping your style every month, there are steps you can take to gain back control. Here are 14 proven home remedies that may ease your discomfort, and help you get back on track with your busy life.

Period cramps are caused by contractions in your uterus. These contractions are triggered by changes in your body’s hormone levels, particularly prostaglandins. When you menstruate, your uterus contracts and sheds its lining, which is released as blood through your vagina.

Some people are more likely to experience period pain, particularly those who:

• are younger than 30 years of age
• bleed heavily during their periods
• have irregular bleeding
• have a family history of period pain
• smoke
• started puberty early (age 11 or earlier)

Using a heated patch or wrap on your abdomen can help relax the muscles of your uterus. It’s these muscles that cause period cramps. Heat can also boost circulation in your abdomen, which can reduce pain.

Research shows that heating pads can help relieve period cramps and may even be more effective than taking acetaminophen (Tylenol).

You can buy abdominal heat patches online or at any drugstore. They’re super easy to use — just peel and stick them on your abdomen.

Electric heating pads and hot water bottles aren’t as convenient to use as patches, but they’re good choices if you’re spending some time at home and don’t need to move around much.

Research suggests that some essential oils can help ease period cramps when massaged onto the abdomen, especially when used in a blend of oils.

Oils that seem to be most effective at reducing period cramps include:

• lavender
• sage
• rose
• marjoram
• cinnamon
• clove

Before using essential oils, you’ll want to mix them with a carrier oil, like coconut oil or jojoba oil. Carrier oils work by safely “carrying” the essential oil into your skin and helping to spread the oil over a large area. You’ll also want to do a patch test before applying essential oils to your skin, just to check for an allergy.

Once your oil mixture is ready to use, rub a few drops between your hands and then give your tummy a gentle massage using a circular motion.

Over-the-counter (OTC) pain relievers can help with period cramps and other period-related pain, like headaches.

While pretty much any type is bound to offer some relief, nonsteroidal anti-inflammatory drugs (NSAIDs) are best, according to the American College of Obstetricians and Gynecologists. This is because NSAIDs don’t just relieve pain and inflammation, but they also reduce the number of prostaglandins made by your body and lessen their effects.

OTC NSAIDs include:

• ibuprofen (Advil, Motrin)
• naproxen (Aleve)
• aspirin (Bufferin)

To get the most bang for your buck, ibuprofen is the best of these OTC NSAID options, according to a 2020 meta-analysis.

The study compared the effectiveness and safety of OTC pain relievers for period pain. The most effective was actually diclofenac, but it was worst for safety, making ibuprofen the best option for dysmenorrhea.

These medications work best if they’re taken at the first sign of cramps or pain. Be sure to take only as directed and talk with your doctor first if you have a history of heart, liver, or kidney problems, or if you have asthma, ulcers, or bleeding disorders.

According to a 2018 study, low-to-medium intensity aerobic exercise may help reduce pain caused by period cramps.

In this study, scientists found that women who did 30 minutes of aerobic exercise 3 days a week for 8 weeks showed significant reductions in period cramps.

To fit an aerobic workout into your schedule, consider biking to work, going for a brisk walk at lunchtime, dancing to your favorite tunes, or playing a sport you enjoy.

Soaking in a hot bath is another way to surround your abdominal, pelvic, and back muscles with the warmth they need to relax.

You can enhance the pain-relieving power of a good soak by adding a few drops of essential oils — like lavender, sage, or rose — mixed with a carrier oil to your bathwater. Adding Epsom salt may also help relieve muscle pain.

Try to relax in a hot bath for at least 15 minutes to get the most benefit from it.

One study suggests that, like aerobic exercise, yoga may also be helpful for reducing period cramps.

In this study, experts found that women who participated in a 60-minute yoga class once a week for 12 weeks showed significant reductions in their period pain.

If you’d like to try yoga, look for a class with both a physical component and a relaxation component. Research suggests this combination is most effective at reducing pain from period cramps.

Several studies suggest that different types of dietary supplements may help reduce period cramps, though it’s not known exactly how they work.

A 2017 review of magnesium use in gynecology found the mineral to be considerably more effective at relieving cramps than placebos in controlled studies.

A 2020 review of nine studies on the effectiveness of cinnamon, fennel, and ginger found that all were associated with reduced period pain. Cinnamon also appeared to shorten the duration of pain.

Other supplements that have been linked to reduced period cramps include:

• calcium
• vitamins B6, B1, E, and D
• vitamin B12 and fish oil

As with OTC meds, use as directed, and talk with your doctor if you’re taking any other medications, as they may interact with supplements.

Some foods are better than others when it comes to improving — or worsening — period pain.

For instance, eating foods that reduce inflammation may help. These include:

• berries
• fatty fish
• avocado
• extra virgin olive oil

It’s also a good idea to limit foods that can cause water retention, bloating, and discomfort, like:

• salty foods
• caffeine
• alcohol
• fatty foods

According to a 2020 study, following the Mediterranean diet and reducing alcohol intake was associated with shorter, lighter periods and reduced menstrual pain.

If you’re dehydrated, abdominal cramps might feel more painful.

Aim to drink eight 8-ounce glasses of water per day. You’ll need more if it’s hot, if you’ve been exercising, or if you simply feel thirsty.

Acupressure is a noninvasive approach that can provide relief from various types of pain. It involves using your fingers to apply firm pressure to specific body parts to help ease various symptoms.

Various studies have shown that acupressure may reduce the severity and duration of period pain.

According to some older research, rubbing circles on your calf at a point above your ankle can relieve period pain.

To give it a try, follow these steps:

1. Measure four fingertips up from your inner ankle bone.
2. Firmly rub this area for several minutes.
3. Repeat daily as needed before and during your period.

If home remedies aren’t cutting it, consider talking with a healthcare professional about birth control for period pain.

Birth control pills are often prescribed to treat painful periods. Other hormonal birth control methods may also help period pain, including:

• intrauterine devices (IUDs)
• Depo-Provera shot
• vaginal ring
• the patch
• implant

Bonus: Birth control may also help with other period issues, like PMS and mood stability.

Using a TENS machine may help relieve period pain. TENS — short for transcutaneous electrical nerve stimulation —uses low-voltage electrical currents to treat pain.

Portable TENS units can be purchased for use at home and they’re easy to use. All you do is attach the sticky electrode patches to your skin over your lower abdomen or back where you feel the pain and choose the intensity setting that feels best.

Studies have shown that TENS users experienced a reduction in period pain, improved quality of life, and took less pain medication for their period pain.

Some people find using CBD for menstrual cramps to be helpful. There’s no research into the effects of CBD specifically for period pain, but anecdotal reports suggest it can help with inflammation and chronic pain.

In a 2019 survey of women with endometriosis, the participants self-reported CBD oil and cannabis as the most effective remedy for pain relief compared with physical self-management methods, like yoga and stretching.

Anecdotal reports say that the fetal position is the best sleeping position for menstrual cramps. This could be because the position doesn’t place weight on your abdomen or lower back which is where period pain is typically felt.

There isn’t any research into how your sleeping position can affect period pain, but that doesn’t mean it isn’t worth giving a try.

Although period cramps are very common, severe pain isn’t normal. You’ll want to make an appointment to see a doctor if you:

• have period cramps so painful that you can’t go about your daily activities
• started having severe menstrual cramps at or after age 25

Extreme pain before or during your period can be a sign of a more serious health condition that needs treatment, such as:

• endometriosis
• pelvic inflammatory disease (PID)
• sexually transmitted infections (STIs)
• uterine fibroids
• adenomyosis
• cervical stenosis

Period cramps are very common, but there are times when they can interfere with your day-to-day life. Fortunately, there are steps you can take to ease the pain and discomfort caused by these pesky cramps.

If, however, the pain doesn’t go away after a couple of days or is so extreme that you have difficulty functioning, be sure to follow up with your doctor.

Treatment of night cramps in the lower extremities

About 70% of people at least once, but faced with cramps in the lower extremities. Typically, leg cramps occur at night, causing pain and discomfort, resulting in impaired sleep quality.

Convulsions, spasm (tetany) is an involuntary, uncontrolled contraction of muscles (one or a group of muscles) in which a person feels a sharp, sharp, pressing pain. This is not an independent disease, but the frequent occurrence of leg cramps at night is a “wake-up call” for immediate referral to a specialist for help.

As a rule, night cramps are more common in older people, but modern research shows that involuntary spasm of the muscles of the lower extremities is much younger. Doctors attribute the occurrence of lower limb cramps in patients with increased physical activity, flat feet, oxygen starvation of lower limb tissues, and neurological disorders.

Looking at the statistics, women are more likely to experience nighttime leg cramps than men. This is due to the fact that women often wear uncomfortable shoes with high heels, which leads to frequent overloads of the muscles of the legs. Women are more prone to disease of the veins of the lower extremities (varicose veins, thrombophlebitis, phlebitis), which leads to difficulty in the outflow of blood and lymph from the lower extremities.

It is worth noting that, regardless of gender, older people are more likely to experience leg cramps at night. This is due to the intake of various drugs that lead to an imbalance of trace elements.

So why at night? At night, physical activity is minimal. The muscles are completely relaxed, the blood supply is reduced, and if we add factors in which blood cannot be freely delivered to the muscle tissues, then we get the whole range of reasons for the appearance of cramps in the legs.

Consider the main causes of cramps in the legs at night:

1. Physiological causes : spasm of the muscles of the lower extremities is mainly associated with a person’s lifestyle. A provocation can be both untrained muscles and excessive muscle tension, for example, in athletes. Basic physiological factors:

• flat feet;
• diseases of the spine;
• wearing uncomfortable shoes;
• chronic injuries and inflammation of the joints of the lower extremities;
• always be in a sitting position without moving;
• alcohol, smoking and excessive coffee consumption;
• rigid diets;
• increased consumption of table salt;
• dehydration.

In our clinic, you can make an appointment with an orthopedic traumatologist who will conduct a thorough examination and diagnosis for the occurrence of cramps in the legs, excluding or confirming the presence of a disease of the musculoskeletal system, leading to night cramps in the lower extremities.

1. Electrolyte metabolism disorders: trace elements play a leading role in the transmission of nerve impulses to muscle tissue cells and are directly responsible for the contraction process. Insufficient levels of potassium, magnesium, and calcium in the blood lead to muscle spasm and pain in the legs at night. Not only a lack of trace elements can lead to seizures, but also a lack of vitamin D (affects the absorption of calcium) and B vitamins (actively participate in the functioning of the nervous system).
2. Somatic diseases: there are a number of diseases that directly lead to leg cramps at night, these are:

• diabetes mellitus
• atherosclerosis of the arteries of the lower extremities;
• varicose veins of the lower extremities;
• kidney disease;
• cirrhosis of the liver;
• hypertension;
• hypothyroidism;
• anemia.

3. Use of drugs such as:

• diuretics;
• steroid hormones;
• statins;
• beta-blockers;
• immunosuppressants;
• HIV treatment products.

Uncontrolled and long-term use of drugs leads to the appearance of night cramps in patients. You can not use medications without medical supervision.

• Neurological diseases: excessive CNS activity in neuropathies leads to involuntary muscle contraction and is sometimes the only clinical manifestation of the disease in the early stages. These pathologies include:
• Parkinson’s disease;
• multiple sclerosis;
• myotonia;
• radiculopathy;
• neuropathy (often carpal tunnel). etc.

Neurological consultation required. The sooner the disease is diagnosed, the sooner treatment and elimination of pain symptoms will begin. Do not self-medicate, the specialist of our clinic will collect a complete history, conduct all the necessary diagnostics and prescribe complex therapy.

Diagnostic methods:

It is necessary to understand that the root cause of leg cramps at night must be eliminated. Accordingly, all diagnostics are aimed at finding the cause of the spasm of the muscles of the lower extremities. Consultation of specialists is required:

• neurologist;
• traumatologist-orthopedist;
• chiropractor;

After a detailed medical history, the doctor may order the following tests:

• complete blood count;
• biochemical blood test + electrolyte test + vitamin B and D test;
• ultrasound examination of the lower extremities with dopplerography;
• CT scan of the brain and spinal cord;
• electromyography, etc.

Treatment of leg cramps

The main treatment for leg cramps that occur at night is aimed at eliminating the causes caused by the underlying disease. There is a set of measures aimed at alleviating the pain symptom and reducing the regularity of the occurrence of spasm, especially in the elderly. It is necessary to carry out preventive measures aimed at increasing physical motor activity, but be sure to remember that physical activity should be added gradually. The following methods of prevention and treatment are used, such as:

• complex of exercise therapy exercises;
• preventive and therapeutic massage of the lower extremities;
• rational balanced nutrition;
• warm baths and massage before bedtime;
• outdoor walks, etc.

Drug treatment for the elimination of neurological and somatic diseases, strictly prescribed by the attending physician.

In the medical center “Freedom of Movement” you are guaranteed to receive highly professional specialized medical care, carry out the necessary diagnostic tests and prescribe qualified treatment. You can sign up by phone: +7 (495) 212-08-81 We are located at: Moscow, Kurkinskoe highway, 30

6 ways to relieve pain from leg cramps

Read Sever-Press at

Leg cramps can be very painful, It’s not just athletes who know this. How to relieve pain during cramps and why do they happen?

6 ways to relieve leg cramp pain

Pull fingers

Try to stretch your fingers. As far as possible, straighten the affected leg so that the foot is as far away as possible and try to clench your toes. Then begin to pull the toes of the straightened leg towards the stomach.

Walk

Movement helps relieve symptoms. Even if you don’t feel like moving, you need to grit your teeth and take a few quick steps back and forth: this helps to increase blood circulation and get rid of the unpleasant symptoms of seizures.

Massage

Helps with leg cramps and massage. Often, seizures occur during sleep, causing the person to wake up. Slowly take a sitting position, put your palms on the sore spot and begin to actively massage until the numbness passes, the MedikForum.ru portal advises. Then lift your legs higher to lower your blood pressure.

Use a hot towel

Another tip is a hot towel. Wet a towel with hot water, wring it out well and place it on the affected muscle. Hold until cool.

Take a warm bath

Relieve cramps with water treatments: taking a warm or pleasantly hot bath relaxes the muscles. A contrast shower is also useful: to improve blood circulation in the legs, the method of alternating warm and cold water directed to the calf muscles is effective.

Squeeze the muscle with your fingers

If your leg cramps in a public place, squeeze the muscle very hard with your fingers and do not let go until the pain subsides.

Causes of leg cramps

If you have frequent leg cramps, you should consult your doctor. Photo: zoff/Shutterstock/PHOTODOM

Low water intake

Leg cramps can occur if you drink too little water. With a lack of moisture, the body also lacks the electrolytes necessary for adequate transmission of nerve impulses. Muscles react to this, including cramps. To protect against them, you need to drink regularly at least 1.5 liters of water a day.

Micronutrient deficiency

Contributes to cramps and lack of potassium, calcium or magnesium in the body, which prevents the muscles from relaxing. Rich sources of magnesium are beans, lentils, bananas, dark chocolate, avocados, figs, nuts and seeds. Tomato paste, dried fruits, kefir and yogurt, fish and seafood, beans, spinach contain a large amount of potassium. Calcium – cheese and milk, sesame seeds, sardines, almonds, garlic.

Magnesium deficiency is one of the most common causes of leg cramps. A high dose of magnesium compensates for the deficiency and thus eliminates the cause of painful cramps. As a remedy, you can take a magnesium tablet.

Sedentary lifestyle

Physical exercise is very good for the calf muscles: walking, running and other types of movement help to improve muscle blood flow. If you work a lot at the table, you need to take special care that the calf muscles are somehow activated: for example, do special exercises with your legs.

Diseases

What else can cause calf pain? If it appears when walking, running or resting at night, then this can be caused by various reasons, including such dangerous ones as thrombosis, varicose veins and atherosclerosis.

Excessive exercise

Excessive exercise, jogging or climbing stairs can also provoke pain. Restless legs syndrome symptoms worsen during periods of rest or inactivity, mainly in the evening or at night – while people cannot fall asleep, they want to move their legs, get out of bed, walk. When a person tries to take a still position, tingling and unbearable itching occur in the legs, all this can be extremely debilitating, sometimes painful.

Cardiovascular disease

If calf pain is becoming more frequent, is unilateral (appears in only one leg) and is not relieved by simple measures, a doctor should be consulted to clarify the cause of this ailment. In rare cases, previously undiagnosed heart disease may be behind this.

Why there are cramps and pain in the legs: Yamal doctor answers

Cramps and pain in the muscles can be associated with manifestations of various diseases. With a convulsive syndrome, rheumatoid diseases, diabetes mellitus, arteritis and thrombophlebitis, infections, diseases of the cardiovascular system, tumors, pathologies of the musculoskeletal system and metabolic disorders occur.