Leg Cramp Causes

Leg cramps can be caused by many conditions, ranging simply from dehydration to something much more serious such as kidney disease.

Cramps often result from vigorous exercise, trauma to the muscle, or keeping the leg in an awkward position for too long, such as sitting in a crowded theater.

A lack of potassium or calcium can also be the underlying cause, as well as cold weather.

How to Stop a Leg Cramp

There are a number ways you can alleviate nighttime leg cramps.

Once a leg cramp starts, the best method to relieve them is movement, so try to walk around or jiggle/shake your leg, and rubbing the muscles helps as well.

In addition, rotating your ankles in a circle or moving the foot up and down can end a cramp.

But anyone who regularly suffers leg cramps should also work to strengthen their muscles, which will make cramps less frequent.

How to Prevent Leg Cramps

You can prevent or alleviate muscle cramps in your legs by making simple lifestyle changes.

Drinking plenty of water is essential, since cramps are often caused by dehydration. A healthy diet with plenty of fresh fruits and vegetables can also help to decrease the frequency of leg cramps.

If you do get leg cramps frequently, especially nocturnal leg cramps it could be due to an electrolyte imbalance. Certain vitamins and minerals like potassium and magnesium, impact muscle function.

Magnesium

Foods rich in magnesium, such as nuts, lentils, quinoa, raw chocolate (raw cacao, the #1 source of magnesium), nuts and pumpkin seeds, molasses, spinach, baked potatoes, bananas, wheat germ and seafood.

Potassium

Boost potassium levels by eating more apples, bananas, dried fruits, avocado, mushrooms, yogurt, spinach, tomatoes, mushrooms, baked potatoes and cantaloupe.

Apple cider vinegar is high in potassium and help you get rid of leg cramps

Calcium

Calcium-rich food sources include: salmon, sardines (with bones), green beans, turnip greens.

Dark leafy greens like broccoli and kale & nuts like almonds all of which are high in both calcium and magnesium.