Muscle cramps, especially if they occur in the thigh muscles, can be an excruciating condition. Uncomfortable and involuntary muscle contractions not only cause pain, but also interfere with daily activities, such as sleeping. Usually, muscle cramps are not a serious medical condition and can generally be treated with home remedies, such as stretching, massage, diet, and exercise.
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Part 1 of 3: Stretching Thigh Cramps
Step 1. Find out where the thigh muscle is cramping
Before you can treat a thigh cramp with stretching, it's important to identify the area of the thigh muscle that's cramping. The thighs have different muscles that can cramp. Identifying the area of the large thigh muscle that is cramping will help you stretch most effectively. Usually, this should be done by a healthcare professional, specifically by a doctor, physical therapist, or personal trainer.
- The hamstring muscles are located along the back of the thigh and affect the movement of the hip and knee. The top of the hamstring muscles connect to the bottom of the gluteus maximus (buttock muscle) muscle behind the hipbone and end at the knee.
- The quadriceps muscle (often called the “quad muscle”) is located along the front of the thigh and is the main extensor of the knee. The quadriceps are the strongest and most lean muscles of the body.
Step 2. Stretch the hamstrings
If you have cramps in the back of your thighs, stretch your hamstrings. There are different ways to stretch your hamstrings that can help relieve cramps.
- Using a towel or belt, lie on your back on the floor and lift the leg that has the cramp. Wrap the belt or towel around the ball of the foot, grasp the ends of the towel or belt, and gently pull your foot in. You can use one hand to massage your hamstring as you pull your leg or wait until you're done stretching.
- If you are not lying down, you can do this stretch with a belt or towel while sitting. Sitting with your legs stretched out and bending forward will have the same effect.
- Don't add tension to cramped, tight muscles. Instead, pull it very slowly. Only increase the stretch as the tension in your legs wears off.
- Consider taking walks between stretches to help relax your hamstring muscles.
Step 3. Stretch the quads
If you have cramps in the front of your thigh, stretch your quads. There is one very effective stretch for the quads that can help relieve cramps.
- To stretch the cramping quad, stand up and bend the leg that's affected by the cramp up, toward the gluteus maximus (buttocks). If you can, grab your legs and pull them toward your buttocks for a deeper stretch.
- Be sure to keep your knees in line with your thighs so you don't injure your knee muscles and tendons.
- You can use one hand to work your hamstring as you pull your leg toward your butt or wait until you're done stretching.
- Don't add tension to cramped, tight muscles. Instead, pull it very slowly. Only increase the stretch as the tension in your leg wears off.
- Take walks between stretches to help relax the quads.
Step 4. Do some light exercise
Mild exercise can help stretch cramped thigh muscles. General movements will naturally stretch your muscles and also help you relax, but you can also consider other exercises, such as yoga.
- Only exercise if you can afford it and don't push yourself. This is only possible after a light stretch.
- Walking slowly is the best exercise for stretching the thigh muscles. Take long strides to make sure you're using all the muscles.
- Try to do some light yoga, which will also help stretch the muscles. Restorative yoga and yin are practiced specifically to help stretch and repair muscles.
Part 2 of 3: Doing Other Home Remedies
Step 1. Massage your thighs or find a professional massage therapist
Massage is one of the most effective ways to end cramps, because it increases circulation to the muscle tissues. Along with stretching, massage can quickly relieve muscle cramps and relax you.
- Massage the thigh with muscle cramps. Gently press the area with your hands and add pressure if it doesn't hurt.
- Foam rollers are another effective way to massage your thighs. This circular object made of foam allows you to rotate the roller on the affected muscle by applying pressure.
- You can also find a professional massage therapist to help with thigh cramps. Professional massage is very important, because they understand which muscles are attacked, as well as which muscles will become inflamed secondary to the initial injury or cramp. The most effective types of massage for cramping are the Swedish, neuromuscular, and myofascial massage. Tell the massager that you have cramping problems so that the massager doesn't over-manipulate your muscles.
Step 2. Use heat to relax your muscles and get rid of the pain
Heat applied to muscle cramps can be a very effective way to relax muscle contractions and relieve pain. Heat can also help you relax, which will minimize tight muscles. There are many different types of heat treatments to help with thigh cramps, from heating pads to warm baths.
- Taking a hot shower or bath will relax you and help reduce muscle cramping pain. The heat from the water will also help encourage blood flow to areas below the surface.
- Using Epsom salts in the bath will also help relieve cramps.
- Fill a bottle with hot water or take a heating pad and place it on the cramped thigh area.
- Over-the-counter hot rubs can also help reduce muscle cramps and relax the affected area.
Step 3. Watch your diet
There are several studies that have shown that low levels of nutrients, such as potassium and calcium, can stimulate muscle cramps. Be sure to include enough of these nutrients in your diet, which can minimize the frequency of muscle cramps you experience.
- Try bananas and oranges for potassium.
- Eat brown rice, almonds, and avocados for magnesium.
- Calcium is found in yogurt, milk, and other dairy products, as well as vegetables such as spinach.
- Muscle cramps can be a sign of a mineral deficiency. Multi-mineral supplements can be very beneficial.
Step 4. Hydrate
There are no definitive studies linking dehydration and leg cramps, but there is some evidence that not drinking enough water can contribute to cramps in the thigh muscles. Making sure you drink enough water throughout the day can help you avoid leg cramps.
Drink enough water to keep you hydrated. You may prefer something flavorful, so try a sports drink or juice with water throughout the day
Step 5. Sleep on your side and don't use bed sheets that restrict movement
Using tight sheets and sleeping in certain positions, such as on your stomach, can increase the tendency for muscle cramps to occur. By loosening the sheets and sleeping on your side, you can avoid thigh cramps.
- Flat sheets can limit the ability of the soles of your feet and legs to move, so it is recommended that you remove them from the bed.
- Sleep on one side with your knees slightly bent for optimal conditions to help minimize thigh cramps.
- Sleeping in positions with your toes pointing down can strengthen the cramp.
Step 6. Consider a pain reliever or muscle relaxant
If other methods don't help with cramps or if you have persistent pain, try an over-the-counter pain reliever or a doctor-prescribed muscle relaxant. If you experience persistent pain or cramping, consult a doctor to rule out a medical condition.
- Take NSAIDs (Non-Steroidal Anti-Inflammatory Drugs) to reduce inflammation that may occur in the muscles.
- Talk to your doctor about taking a muscle relaxant such as Flexeril (cyclobenzaprine) to help relieve tight muscles and cramps.
Step 7. Do not use quinine
Some alternative medicine sources suggest using quinine for muscle cramps. This treatment is dangerous and can lead to serious health conditions, including heart arrhythmias, nausea, headaches, and tinnitus (ringing in the ears), so avoid it if you can.
Part 3 of 3: Understanding the Causes of Thigh Cramps
Step 1. Find out what causes thigh cramps
There are many different causes of thigh cramps, including poor blood circulation and muscle fatigue. Knowing the cause of your cramps can help treat them faster.
- Poor blood circulation in the legs, overuse of muscles, inadequate stretching before or after exercise, muscle fatigue, dehydration, magnesium or potassium deficiency, or pinched nerves can cause thigh cramps.
- Most thigh cramps can be treated with home remedies. For some people, thigh cramps are caused by a mineral deficiency. Taking high-quality mineral supplements can be beneficial.
Step 2. Learn about the medical conditions that can cause thigh cramps
Not all thigh cramps are caused by simple factors, such as excessive exercise or sitting in an improper position. Certain medical conditions such as Parkinson's disease or diabetes can make you more likely to experience muscle cramps. If home remedies don't relieve your muscle cramps, see your doctor to make sure you don't have an underlying condition.
- Pregnancy can cause muscle cramps.
- Alcohol addiction can make the thigh muscles spasm.
- Dehydration can cause thigh cramps.
- Parkinson's disease can cause thigh cramps.
- Endocrine disorders such as diabetes and hypothyroidism can cause thigh cramps.
- Neuromuscular disorders such as neuropathy can make the thigh muscles cramp.
Step 3. Beware of drugs that can cause thigh cramps
As certain medical conditions can cause thigh cramps, some medications will make you more prone to muscle spasms. Knowing which medications are causing your cramping can help you or your doctor identify the cause of your cramping and decide on the best treatment option.
- Diuretics such as Lasix can make you more prone to thigh cramps.
- Aricept for Alzheimer's disease can cause thigh cramps.
- Procardia for angina and high blood pressure can cause the thigh muscles to cramp.
- Proventil or Ventolin for asthma can make you more prone to thigh cramps.
- Tasmar for Parkinson's disease can cause thigh cramps.
- Statin drugs for cholesterol such as Crestor and Lipitor can cause thigh cramps.
Tips
- See a doctor for recurring cramps. Frequent cramping may be a sign of injury, nutritional deficiency, or dehydration, and your doctor can advise on treatment.
- Finally, if you experience thigh cramps during or after exercise, just stretch the muscle and then sit down for a while and massage the cramped muscle.
