Leg cramps stretches – PointFinder Health Infographics

Leg cramp stretches

Stretches for leg cramps

Nocturnal leg cramps are very common, especially among seniors. Although the cramps are rarely a sign of any serious medical problem, they can be distressingly painful. B and E vitamins can help, and if you have frequent cramps, you doctor may prescribe quinine or other drugs. However, the simplest way to control nocturnal leg cramps is to stretch muscles prone to cramping before bed, or when cramps occur.

How to stretch
Do each stretch slowly, to the point where you feel a comfortable tension in the muscle, without pain. Breathe normally, relax into the stretch and hold without bouncing for 5 to 30 seconds. You can also repeat each stretch a few times.

Calf stretch
Keep feet flat to floor, perpendicular to wall; keep back straight as you move forward

Quadriceps stretch
Brace yourself against a stationary object with one hand, grab your foot with the other and pull leg up

Hamstring stretch
Grasp leg with both hands, leg bent; slowly straighten leg upward

If these stretches don’t help, try some others. Books on stretches can be found in the fitness sections of bookstores or libraries. You can also ask your doctor, physical therapist or personal fitness trainer.

Text and illustrations by Kevin T. Boyd

Acupressure for cramps
Here are lists of acupressure points for Cramps and muscular spasms, Leg pain and Charley horse cramps on PointFinder.org.
If this is your first time, please read the instructions. Don’t use acupressure to replace standard emergency procedures or licensed medical treatment. If you are seriously injured or have acute symptoms seek urgent medical treatment.