How to Relieve Leg Cramps in the Middle of the Night?
Leg cramps at night may be caused by improper sleeping posture or lack of trace elements in the body. Since cramps often occur suddenly, it is necessary to have a set of emergency measures to alleviate the discomfort caused by cramps. Actually, leg cramps can be relieved through exercise, such as stretching exercises. What else can be done to relieve leg cramps at night? Here are some suggestions:
1. Stretch the calf muscle with a towel: Sit on the ground, stretch the leg with cramps forward, and wrap a towel around the toes. Grab both ends of the towel and pull it towards the body until you feel a stretch in the back of the leg. Hold this position for 30 seconds and repeat 3 times. This stretch can compress the leg and effectively massage the muscles. Be careful not to overstretch to avoid causing more serious injury to the leg. If you start to feel pain in the calf muscle, stop stretching immediately.
2. Stretch the calf muscle against the wall: Lean forward, supporting yourself with your hands on the wall. Step forward with the leg without cramps and straighten the other leg backwards. Keep the toes and heels of the back leg pressed against the ground, and slowly shift your weight to the bent front leg until you feel a stretch in the cramping calf muscle. Hold this position for 15-30 seconds. Repeat until the calf muscle stops cramping. You can also do this stretch before bed to prevent leg cramps at night.
3. Lie down and stretch the hamstring: Lie on your back, bend the knee of the leg without cramps, and place your foot flat on the ground. Then straighten and lift the cramping leg, pulling it towards your body as much as possible while keeping it straight. Hold this position for 10-15 seconds. Place your hand on the back of your thigh and pull it towards your body, rather than on your knee, to fully stretch the hamstring. If you cannot fully straighten the cramping leg when lifting it, just stretch it to the maximum range you can reach until you feel a stretch.
4. Massage: During a leg cramp, you can quickly pinch and press the Hegu point on your hand (located at the webbing between the thumb and index finger) and the Zhongren point on your upper lip (located just above the center of your upper lip). Pinch and press for 20-30 seconds, and the pain will be relieved and the muscles will relax. The effectiveness can reach up to 90%. If combined with a hot towel and hand massage, the effect will be better.
