Muscle cramps are a rather common condition occurring frequently in both men and women, among all age groups. It refers to an abrupt and involuntary contraction of a specific set of muscle groups in the body, invariably resulting in constant pain until the connective tissues are able to expand again and attain a relaxed state.
Although muscle cramps can arise in the arms, hands, feet and abdomen, they most often present in the region below the hips – in the front and back of the thighs, as well as the lower legs and calves.
The primary causes of muscle cramps include dehydration, reduced blood supply to the legs, mineral deficiencies of calcium, magnesium, potassium and/or sodium.
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Only in rare instances are they prompted due to spinal nerve compression or a localised blood clot and thereby require proper medical care to treat the underlying health anomalies in such situations.
Most cases of muscle cramps can be treated with some simple self-care measures such as applying a hot/cold compress to the sore legs, consuming adequate water, fluids, nutritious foods and resting the body, in addition to taking mineral supplements. Also Check out: 5 Amazing Foods To Cure Muscle Cramps - Infographic
However, quite often, the tenderness and inflammation in the cramped legs persist despite these comforting techniques and affect daily productivity, be it at work or at home. Strained leg muscles also give rise to much discomfort while performing routine tasks such as walking, standing for a long time, jogging or working out, climbing flights of stairs and bending the body.
Ayurvedic Approach Towards Hurting Leg Muscles:
To help extend the tightened muscles and provide instant pain relief, Ayurveda, the time-tested practice of Indian medicine, recommends some highly effective natural therapies and herbal concoctions.
In the traditional ayurvedic texts, muscle cramps are known as “Mamsa Gata Vata”. This term literally translates to an aggravated “vata dosha” or the air, ether bodily energy associated with movement, in the “mamsa” or muscles. The curative strategies outlined for the same, are hence, targeted towards reducing the intensity of leg pain and restoring the vata balance in the system.
Guaranteed, these marvellous organic cures will work wonders in lessening sensitivity, rigidity in the leg muscles and aid in a fast recovery.
Astounding Ayurvedic Solutions For Easing Muscle Cramps:
Shunthi (Dry Ginger Powder)
Ginger is packed with numerous flavonoid antioxidants and potent anti-inflammatory components, which efficiently relax the restricted muscles in the lower legs. Drinking a glass of warm water with 2 teaspoons of shunthi i.e. dry ginger powder and a dash of honey offers instantaneous relief from muscle cramps.
Snehana (Oil Therapy)
The external remedy of a soothing oil massage i.e. snehana is one of the best methods to cure muscular strain in the thighs and legs. Applying ashwagandha or chandana infused taila or oils and rubbing it into the sore muscles unwinds the knots and diminishes tenderness in the area.
Nirgundi (Five-Leaved Chaste Tree)
This herbal panacea is a superb solution for alleviating extreme pain and cramping in the muscles of the lower legs, thanks to the root extracts, which contain profuse amounts of the alkaloid nishindine. Dissolve 1 teaspoon of nirgundi powder or paste preparations in water along with some jaggery and drink this decoction once daily. Also Read: Nirgundi: Incredible Health Benefits Of This Powerful Medicinal Herb
Swedana (Heat Induction)
Administering a gentle steam therapy in the vicinity of the muscle cramps, with some aromatic herbal infusions such as eucalyptus or neem, stimulates the tissues in the thighs and legs to sweat. This profuse formation of agni or heat pacifies twisted muscles and rectifies any imbalance in the vata dosha.
Amla (Indian Gooseberry)
A glass of amla juice abounds in essential trace minerals of sodium, potassium, which promote flexibility and strength of thigh and calf muscles. Moreover, being rich in a host of powerful antioxidants, alma boosts metabolism and averts fat accumulation in muscle tissues, helping to alleviate soreness in the legs.
Apart from the myriad excellent herbal antidotes from the time-honoured practice of Ayurveda, certain simple home remedies also help pacify inflamed leg muscles and mitigate stiffness, cramps.
Stretching Motions
Massage the areas in the legs where there is rigidity and spasms, by gently pressing and dabbing on some pain-relieving balms/oils. Then, stretch the muscles and hold it in that position for up to 1 minute before releasing it slowly. Doing this basic stretching movement daily, two to three times, helps to relax stiff muscles and ease leg pain.
Taking A Walk
The leg muscles invariably undergo stress and tissue damage in instances of cramping. One of the best solutions to enhance blood circulation to the muscles and aid in their repair, recovery is walking. Going for a leisurely stroll in the morning or evening for just 20 – 30 minutes provides significant relief from aching, soreness in the legs.
Supplements That Can Alleviate Muscle Pains And Aches
Vitamin D Supplements
Muscle pain or spasms might be due to a deficiency of vitamin D. This vitamin is derived from sunlight and found in eggs, fish, and fortified milk. It also comes in many forms, including liquids, tablets, and capsules. Enhance your vitamin D to get relief from muscle cramps.
Magnesium Supplements
Magnesium is vital for human nutrition to maintain optimum nerve function. People who are deficient in this mineral can have muscle pain. Found in foods such as almonds, bananas, legumes, and brown rice, this mineral can be taken as a supplement as well.
Chamomile Infusions
An aromatic ancient herb that has been used to treat a variety of ailments, chamomile contains several important flavonoids that are imbued with anti-inflammatory properties. While chamomile tea can also help relax sore muscles, you can massage chamomile essential oil into muscles to get relief from mild to severe spasms and aches.
Frequently Asked Questions
What’s The Best Natural Remedy For Leg Cramps?
One of the best natural remedies for leg cramps is magnesium-rich foods or supplements. Magnesium helps relax muscles and prevent sudden contractions. You can also try:
Stretching your calves and hamstrings before bed or exercise
Massaging the cramped muscle with warm coconut or sesame oil
Soaking your legs in warm water with Epsom salt (a great magnesium source)
Staying hydrated throughout the day
Herbal options like turmeric, ashwagandha, and ginger may help reduce inflammation and improve circulation.
What Is Your Body Lacking When You Have Leg Cramps?
Leg cramps often indicate a mineral imbalance or deficiency. The most common nutrients you might be lacking are:
Magnesium helps relax muscles
Potassium supports muscle contraction and nerve signals
Calcium is essential for muscle coordination
Low sodium can also trigger cramps, especially if you sweat a lot
Leg cramps typically mean your electrolyte balance needs attention.
How To Remove Vata From Legs (Ayurvedic Perspective)?
In Ayurveda, leg cramps are often linked to aggravated Vata dosha, which represents air and movement. To balance it:
Massage your legs daily with warm sesame or mustard oil
Keep your legs warm and avoid exposure to cold air
Eat grounding, warm foods like cooked grains, ghee, soups, and stews
Drink herbal teas with ginger, ashwagandha, or licorice
Avoid dry, cold, and raw foods, as they increase Vata
A regular oil massage (Abhyanga) and gentle yoga stretch work wonders for calming Vata in the legs.
What Vitamin Is Good For Muscle Cramps In Your Legs?
Vitamin D and Vitamin B complex (especially B1, B6, and B12) are crucial for muscle function. Deficiency in these vitamins can lead to nerve irritation and muscle cramps.
Combine them with magnesium and potassium for the best muscle health. You can find these in foods like:
Bananas, avocados, and leafy greens (for magnesium and potassium)
Fish, eggs, and fortified milk (for vitamin D)
Whole grains, lentils, and nuts (for B vitamins)
(This article is reviewed by M Sowmya Binu, Food and Health Expert)
Author Profile:
Preeti Sharma
Preeti Sharma has a master’s in electronic media and mass communication and certification in short-term writing from Florida. With close to a decade of experience, she specializes in crafting engaging blogs on beauty, veterinary care, and healthy cooking. Preeti is proficient in video editing tools and produces captivating and informative content across multiple platforms.
References:
Muscle Pain: Mechanisms and Clinical Significance
Institut für Anatomie und Zellbiologie III, Universität Heidelberg
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2696782/
https://www.mdpi.com/journal/jcm/special_issues/Muscle_Pain
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