Leg cramps usually resolve on their own within a few minutes. When cramping should rest the muscles that are cramping. Gently massage the cramping area to loosen the muscles. Stand with your toes pressed against the floor and your knees slightly bent. If unable to stand Sit on the floor or chair and slowly straighten your legs and tip your toes up with your toes pointing toward you body. This can help relieve leg cramps.
If there is pain and stiffness Warm water or a hot compress can be applied to the area of the cramp. And soak in warm water that helps relax the muscles. After that, you may try a cold compress by using a towel wrapped in ice. This may help relieve pain from cramps. UFABET And if you still feel pain after cramping, you can take Paracetamol or Ibuprofen to reduce the pain.
Also, behavioral changes may help prevent leg cramps, such as:
- Warm up before exercise by walking or jogging and after exercise. The leg muscles should be stretched for 2–3 minutes.
- Stretch your legs before bed and do some light exercise. Such as riding a stationary bicycle, about a few minutes before bed. This may help prevent sleep cramps.
- Expectant mothers should use a pillow between the legs or under the legs and lie on the left side. During the day, exercise your legs often by elevating your legs or walking around to keep the blood flowing.
- Avoid standing, sitting or lying in the same position for long periods of time. You should change your posture during the day. This will help reduce leg cramps.
- Drink enough water, which should drink about 8 glasses of water per day or 1.5-2 liters per day for people who exercise or do activities that sweat a lot. And Drink more water during the day to replenish the water lost. Drinking water during leg cramps may also help relax your muscles. Add moisture to muscle cells and reduce the incidence of cramps.