Previously we had written home remedies for menstrual cramp, how to improve blood circulation naturally?, and how to get rid of cellulite on thigh?, now we are writing how to get rid of thigh cramps. Have you ever woke up in the middle of the night or when you walk, and feel pain in your thigh muscles? It can be a thigh cramp or can say a leg cramp in you thigh. Leg cramps or thigh cramps occur due to involuntary contractions of one or more muscles. It can occur for numerous reasons.
It is caused by overuse of thigh muscle, deficiency of calcium and potassium, dehydration, muscle injuries, and muscles spasm. Thigh cramp or any other muscle cramp affects 79 percent of athletes, 39 percent of runners and 60 percent of cyclists. All types of cramps are very painful and can disrupt your activities such as sleep. Cramp in thigh don’t need any special medical attention. It is usually treated by massage, stretching, exercise, and diet. This article helps you to get rid of thigh cramp.
Causes of Thigh Cramp:
Knowing the causes of some problem (like causes for thigh cramps) is the most important thing in order to get rid of thigh cramps. Once you know the cause you can take precautions and go for better treatment. When we talk about thigh cramp, there can be a number of reasons for that.
- Poor Blood Circulation – This is one of the most common causes of thigh cramps. When the circulation of blood in your body is poor then it increases the chances of leg cramps. So, it is important to eat healthy to improve blood circulation.
- Improper Stretching – If you go for exercise or jogging before stretching properly then there are increased chances of you suffering from thigh cramps. So, before going for running or exercise, make sure that you do proper stretching. Insufficient stretching after exercise might also lead to cramp in thigh.
- Overexertion on Muscles – If you put too much pressure on your legs then it may lead to thigh cramps. If your job makes you put too much pressure on your leg, it is advised to take small breaks in between.
- Muscle Fatigue – In this case you are advised to take proper rest. When your muscles are tired then you suffer from muscle knots.
- Dehydration – Dehydration is also one of the main causes of cramps in thigh. When your body loses water, it affects your muscles directly. So, you are advised to keep your body hydrated and drink 7-8 glasses of water per day.
- Deficiency of Minerals – Deficiency of minerals like potassium and magnesium in your body can also be the reason of frequent cramps. Read here the food rich in magnesium and potassium.
- Pregnancy – Pregnancy is also among the main causes of thigh cramps. A pregnant woman can suffer from frequent leg cramps. And, this can be the symptom of calcium deficiency in a pregnant woman.
- Alcoholism – If you are addicted to alcohol, then you may also suffer from thigh cramps. Read here how to stop drinking?
- Neuromuscular Disorder – If you are suffering from some Neuromuscular disorder then it can show thigh cramps as its symptoms.
Ways to Get Rid of Thigh Cramps:
1.) Identify The Muscle By Stretching
Before treating a thigh cramp you need to identify which muscle on your thigh is actually in pain. If you have a cramp at the back of your thigh then stretch your hamstring.
- Use a belt or towel, lay down on the ground and raise your affected leg. Wrap the towel or belt around the ball of your foot. Hold the ends of the belt or towel and gently pull your leg back towards you.
- You can also massage the hamstring using one hand as you pull your leg back to identify the area of pain.
- Stretch your quads if you are having cramp on the front of your thigh. Stand straight and bend the affected leg up towards your butt. If you can hold your foot and pull it towards your butt and stretch it deeper.
- Keep your knee in line with thigh so that you don’t injure the muscles.Pull your leg very gently and increase the stretch as the pain in your leg releases. You can also walk in between stretching to relax your muscles.
2.) Massage The Affected Area
Massage is one of the most effective ways to get rid of thigh cramps because it helps to increase the circulation within the tissues of the muscles. Along with stretching, massage can also reduce the pain.
- Massage your affected thigh with your hands gently. Press the affected area gently with your hands and apply pressure.
- Keep applying the pressure up till you can bear the pain. Don’t put more pressure, if it’s paining.
3.) Use The Warm Compress
Using heat on a muscle cramp is extremely effective to relax the muscle contraction and reduce the pain. It helps to minimize tightness of muscles. Thus making it as one of the effective treatment to get rid of thigh cramps.
- Take a warm bath or a hot shower to get relief from a muscle cramp. The hot water also promotes blood flow to the muscles. Adding Epsom salt to a warm bath can also help to relieve cramps.
- All you need to do is simply add Epsom salt to your bathtub filled with warm water. Soak your body in it for at least 10-15 minutes. Repeat daily for effective results.
- You can also use a heating pad and place it on the affected area. Over the counter heat rubs and compresses also help to get rid of thigh cramps and relax the aching muscles.
4.) Take Help From Potassium And Calcium
Some low levels of nutrients such as potassium and calcium may stimulate muscle cramps frequently. Add these nutrients in your daily diet, which minimizes the muscle cramps. Potassium deficiency can lead to leg and thigh cramps. If you do not have sufficient potassium in your body, then you need to include more sources of potassium in your diet. You can also go for fruits rich in potassium. Potassium-rich fruits include bananas, oranges, grapes, nectarines, apricots, dates, or raisins, etc. Meat like lamb, pork, saltwater fish, etc. is rich in potassium. Vegetables like broccoli or cabbage are also rich sources of potassium.
To get magnesium, eat almonds, brown rice, and avocados. Calcium is found in spinach, milk, yogurt and other dairy products. Including these foods in your daily diet and strictly following the diet plan will help you to get rid of thigh cramps. It will also prevent the thigh cramp in future. You can read foods high in potassium and foods high in calcium on our website.
5.) Keep Hydrating Yourself More
Dehydration is also the main cause of cramp in thigh. Drink enough water to avoid leg cramps. This will not only help to get rid of thigh cramps but also prevent their recurrence in future. The amount of water in your body will help to meet the body’s mineral requirement and maintaining a healthy immune system. You can also prefer flavored drinks or juices in conjunction with water throughout the day. Drink at least 8 to 10 glasses of water in a day to keep yourself hydrated. Preparing a few water drinks can also help you to savor the taste of water. Few is given below:
- Strawberry, Lemon, and Basil infused water.
- Orange and Blueberry infused water.
- Watermelon and Mint Infused water.
- Orange and Cucumber Infused Water
- Rosemary and Grapes infused water.
- Raspberry, Rose, and Vanilla infused water.
6.) Massage With Clove Oil
Due to the presence of anti-inflammatory properties in clove oil, it helps to reduce muscle cramps, swelling and inflammation. It also has an anesthetic property, which reduces pain, thus making it as one of the effective home remedies to get rid of thigh cramps. To use this remedy, take some clove oil and warm it. Now, rub this oil on the affected area. Gently massage the affected area like a leg or thigh cramps, massage the area for 5-10 mins. Slowly and gradually it will encourage the blood flow to the affected area. Repeat this method, if required. This is one of the beneficial remedies to get rid of the cramps fast.
7.) Drink Black Strap Molasses
If your aching thigh is due to the deficiency of potassium and calcium, then black strap molasses is a good option for you. Black strap molasses is a good source of potassium and calcium. This will to get rid of thigh cramps and preventing their recurrence in future.
- Add 1 tbsp of black strap molasses in a glass of warm milk or water. Drink this solution and you will get quick relief from pain.
- You can drink this mixture once or twice a day. This will help to cure thigh cramps effectively.
8.) Use The Yellow Mustard
Yellow mustard can be use to treat thigh cramps and is also an age-old remedy. It works instantly and provides you great relief from the thigh pain. Due to the presence of acetic acid, it helps to promote acetylcholine in the body. Acetylcholine is a neurotransmitter, which helps the muscles to work properly. Simply consume 1 tsp of yellow mustard. You can also drink warm milk after having yellow mustard. It helps to relieve pain and soreness in your muscles.
9.) Have Some Apple Cider Vinegar
Apple cider vinegar is a rich source of potassium, which helps in relieving thigh cramps or any other muscle cramps. Low potassium is the common cause of muscle cramps. There are many nutrients in apple cider vinegar that control the fluid balance in the body. Also, the anti-inflammatory properties of apple cider vinegar help to ease the muscle pain. Read here the other benefits of apple cider vinegar. Add 1 tbsp of ACV in a glass of warm water. Drink this tonic water, once a day to prevent cramp in thigh. Repeat regularly, until you get effective results.
10.) Use The Cold Compress
Using a cold compress on the sore muscles provide complete relief from a thigh cramp. The cold temperature reduces inflammation and numbs the pain. Take a thin towel and wrap some ice cubes in it. Place it on the affected area for 12-15 minutes. Repeat it in every 2 hours for one to two days to get relief.
11.) Take The Help From Rosemary
Rosemary is very effective in get rid of thigh cramps as it contains inflammatory properties. It helps in calm down the muscle and reduces the pain and soreness. It also gives the warming effect, which relaxes your muscles. Rosemary gives you a speedy recovery as it gets easily absorbed by the muscles.
- Take one ounce of rosemary leaves and put it in the pint jar. Fill the jar with boiling water and let it steep for 30 minutes. Soak the wash cloth in the warm solution.
- Now, put The cloth on the affected area for 10-15 minutes. When the pain gets better than followed with a cold compress.
12.) Avoid Constrictive Bedding
Your bedding has the big influence on your sleeping position, such as sleeping on your stomach can make your pain worse. By losing your covers and sleeping on your side, you can avoid thigh cramps. Sleep on one of your sides with your knees slightly bent to minimize the pain. Avoid using a flat sheet that constricts the movement of your feet and legs.
13.) Use The Baking Soda
Baking soda is good for treating an excess of weakness, including leg cramp and thigh cramps. You need to drink a ¼ teaspoon of the baking solution after exercising. Baking soda helps in counterbalance the lactic acid that gets produced in the muscles due to heavy exercises. With these home treatments, thigh cramps will be a small issue.
Other Useful Tips to Prevent Thigh Cramp:
- Don’t wear tight clothes around your legs. Wear comfortable shoes that provide support. If you are overweight then lose your weight. See your doctor in extreme conditions.
- Stretch your leg up for a few minutes. Take plenty of rest before and after exercise. This will help to recover your muscles and prevent cramping.
- Wear thin socks if you get muscle cramps at night. It will help to promote smooth blood flow.
- Do some light exercise for 5 minutes before bedtime. This helps to warm up your muscles and it will increase circulation.
- You can also drink a glass of warm milk before bedtime. Keep your muscles warm to prevent muscle cramping during winters.
- If you suffer from chronic muscle cramps then you should take minerals and multi-vitamin supplements.