Leg cramps can be painful, it can last from several seconds to 15 minutes. In this video, Doc Cherry will teach you the possible causes of leg muscle cramps and techniques on how to effectively relieve leg cramps.
Doc Cherry is a licensed Physical Therapist in the Philippines and USA. She studied Bachelor of Science in Physical Therapy at Iloilo Doctors and graduated Doctor of Physical Therapy from Utica, NewYork, USA. Currently she evaluates and treats patients with various musculoskeletal and neuromuscular conditions for both pediatric & geriatric patients. This Channel aims to promote simple home exercises for common conditions faced by our society today as guided by Doc Cherry with minimal to no devices used to manage your symptoms. This channel also aims to create Physical Therapy awareness and offer its benefit to the public. The medical information herein is to be used as a guide and in no way should replace personal consultation from a licensed medical professional.
This is what a cramp looks like.
Look.
Do you remember the time when you had muscle cramps
and it was too painful that you don't know what to do?
In this video, I will teach you how to relieve muscle cramps effectively.
Greetings to everyone.
This is again Dr. Sherry, Doctor of Physical Therapy.
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A cramp is a sudden and involuntary construction of one or more of your muscles.
If you have cramps, you will find that the pain would make it hard for you to move,
and this may last for a few seconds to 15 minutes.
Muscle groups that are mostly involved are your calf or the back part of your lower leg,
your hamstrings or the back part of your thigh,
and the front part of your thigh, which is your quadriceps.
If you're wondering what causes your cramps,
this could be due to muscle fatigue from too much exercise,
loss of electrolytes, and it is probable that you lack calcium, magnesium, and potassium.
An injury, for instance, in a broken bone,
because the cramp serves as a protective mechanism
to minimize movement and stabilize the area of injury
when you put your legs in awkward positions or improper posture
and prolong sitting and standing.
You may also develop cramps if you have inadequate water intake
or if you have dehydration, if you are pregnant,
or it could also be due to side effects of cholesterol-lowering medications,
such as your statins and conditions such as diabetes and Parkinson's disease.
In the onset of a cramp, stop whatever it is that you are doing.
If your cramp is in the back portion of your lower leg or your gastrocnemius muscle,
assume long sitting position or put your leg in a chair
and try to move your toes upward like this,
holding this position for 30 seconds or until the cramps have subsided.
You can also stand, lean forward gently with your heel in contact with the floor
and maintain this position for 30 seconds.
If your cramps is in the front part of your thigh,
what you need to do is stand, hold on to a chair,
hold your ankle, and then gently pull your leg back.
Maintain this for 30 seconds or until the cramps would subside.
Here are self-massages that you can do on affected muscle.
Rub the center of your soles to warm it up and improve your circulation.
Squeeze your cuff muscles with both hands,
beginning at your ankle and move gradually upwards.
Do this for 2 minutes.
You can walk around to promote circulation, ease pain, and relax your muscles.
Here are tips and advices that would also be helpful.
Drink water.
Muscle cramps is sometimes due to dehydration
or if you love drinking tea,
you can use chamomile tea to protect you from cramps
since chamomile is a known natural muscle relaxant.
Also, it will improve your sleep.
You can eat avocados since it is particularly rich in potassium and magnesium
needed for muscle health and contraction
as well as watermelons to help you hydrate.
Coconut water is also a go-to choice for athletes
to rehydrate and replenish electrolytes naturally.
This is a better option than sports drinks.
Lastly, yogurt is not only good for your gut
but has calcium to help your muscles contract properly to prevent muscle cramps.
Besides these foods, pregnant women are recommended to wear supportive stockings
and to put up the feet regularly.
Using hot compress over the cramped muscle will also help you
because this will help with your circulation.
This is it for this video.
I hope that you find this video helpful.
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Should you have any questions regarding muscle cramps,
please feel free to comment down below and I would surely get back on you.
Have you experienced muscle cramps?
Please type in yes or no in the comment section below
because I would love to hear from you.
This is again Doc Cherry.
Stay healthy and God bless you.
