The leg cramps in the middle of the night may be caused by improper sleeping posture or lack of micronutrients in the body, because many times the cramps come on suddenly, so there must be a set of emergency measures for the sudden cramps, so as to relieve the discomfort brought by the cramps, when the cramps occur in the legs can actually be relieved by the way of exercise, such as a lot of stretching exercises can relieve the cramps, in addition to the leg cramps in the middle of the night also How can it be relieved?
1,Stretch your calves with a towel
Sit on the floor, stretch your cramped leg out in front of you and put a towel over your toes. Grasp the ends of the towel and pull it towards your body until you feel a tugging sensation on the back of your leg. Hold this position for 30 seconds and repeat 3 times. This stretching exercise compresses the legs and effectively massages the muscles. Be careful not to overstretch as this may cause more serious injury to the legs. If your calves start to feel sore, stop stretching immediately.
2,Stretch your calves against a wall
Lean your body forward and brace your hands against the wall. Step forward with the leg that is not cramped and straighten the other foot back. Keeping the toes and heel of the back foot close to the floor, slowly transfer the weight to the flexed front foot until a tugging sensation is felt in the cramped calf. Hold this position for 15-30 seconds. Keep repeating until your calves no longer cramp. You can also do this stretch before bed to prevent leg cramps at night.
3,Lie on your back and lift your leg, stretching the back of the leg tendon
Lie on your back with the non-cramped leg bent at the knee and place your foot flat on the floor. Then straighten and lift the cramped leg, pulling it as far towards the body as possible but keeping it straight throughout. Hold this position for 10-15 seconds. Instead of placing your hand on your knee, place it on the back of your thigh and pull it towards your body, so that you can fully stretch the tendon at the back of your leg. If you are unable to straighten the cramped leg completely when lifting it, simply try to stretch it as far as you can until you feel a pulling sensation.
4, Massage
When you have a cramp, you can also quickly pinch the Hegu point on your hand (i.e. the tiger's mouth of the arm, midway between the first and second metacarpal bones) and the Renzhong point on your upper lip (i.e. near the top of the upper lip). After 20-30 seconds of pinching, the pain will be relieved and the muscles will relax, with an efficiency of up to 90%. It is even more effective if combined with pressing with a hot hand towel and massaging with your hands.
