Touch the wall with your arms outstretched while keeping your feet flat. 33% of people over age 60 will have a leg cramp at night at least once every two months. Nearly every adult age 50 and older will have them at least one time. While the exact cause of leg cramps during pregnancy isn't clear, you can take steps to prevent them. Try this basic calf stretch from the Cleveland Clinic: Stand up with your arms outstretched and palms against a wall. Think of leg cramps at night as your body telling you to move more during the day. That's because people who suffer from nocturnal leg cramps have other key nutrient deficiencies and neuromuscular dysfunctions. Stretching out those calf muscles before you go to bed may help reduce the number or severity of your leg cramps. It is only in some serious conditions doctors may recommend muscle relaxant for getting relief from the painful leg cramp. Both of these positions can help keep you in a relaxed position while you sleep, he adds. Instead, one should sleep on their back keeping a pillow below their knees.eval(ez_write_tag([[300,250],'epainassist_com-banner-1','ezslot_11',149,'0','0'])); Avoid Heavy Bedding- Heavy bedding is very harmful as this pushes the feet downward while sleeping. This article on Epainassist.com has been reviewed by a medical professional, as well as checked for facts, to assure the readers the best possible accuracy. Leg cramps are mainly caused by a contraction of an already shortened muscle. The cramps can last from a few seconds to 10 minutes. "-Jane U "About 2 years ago I read an article about putting a bar of soap under the bottom sheet near the legs to remedy leg cramps. Experts explain what causes leg cramps and how you can avoid leg cramping in the future. Natural Home Remedies For Leg Cramps At Night – Alternative Solution That Give You The Significant Relief. American Academy of Sleep Medicine. How to Avoid Leg Cramps While Sleeping or When Waking Up In the region of Leg Cramps A leg cramp Way Quite a few serious Tenderness Which probably Most of the time comes Out of your strength Around the leg. Nevertheless it is so Position Your the muscles legal agreements time hard. Check if it's leg cramps . 7% of children will, as well. 40% of pregnant women will experience leg cramps at night. They can happen at any time, but most people have them at night or when resting. For relief from any pain a warm towel or heating pad may be used. 2013). Stretch before bed if you get cramps at night. Trick 1: Sleep with a bar of soap. Sit with your cramped leg out in front of you and wrap a towel around the ball of your foot. Treating Nocturnal Leg Cramps. The following tips may help you avoid leg cramps while sleeping: Drink plenty of fluids. Many people experience leg cramps while driving, especially when driving long distances. On the contrary, look for loose and comfortable bedding that will maintain the proper body posture while sleeping. Thigh cramps can occur due to sudden contraction in the muscles of your legs. Leg cramps that take place while you are sleeping are called "nocturnal cramps." Relieving the causes of leg cramps while sleeping. Accessed 7/21/2020. Causes of Leg Cramps. Leg Cramps. Leg cramps or spasms can be successfully treated with self care. Poor circulation can trigger leg cramps at night. If I wake up with foot/ leg cramps I find the soap with my feet and hold it between them. Leg cramps - also know as night cramps or Charley Horse - are painful spasms that typically occur in the calf muscles. In most cases, leg cramps occur when you are resting especially while sleeping or when you wake up. You can use a variety of techniques to prevent leg cramps when sitting at work. Here are six ways to relieve hip pain at night. They can be very painful and make it hard for you to move. References:eval(ez_write_tag([[250,250],'epainassist_com-large-mobile-banner-1','ezslot_12',154,'0','0'])); This article contains incorrect information. It may be an indication of a blood clot in your leg. Press down … Drink plenty of fluids to keep your muscles hydrated. In most cases, leg cramps occur when you are resting especially while sleeping or when you wake up. Get out of bed and stand with your foot flat on the floor. Nocturnal leg cramps while sleeping are not usually related to any serious illness. Try the following to prevent leg cramps in your calves: Stand about three feet (one meter) away from a wall. Herzberg J. Stevermer J. Let us take a look into some of the simple tips that can be very effective in preventing leg cramp while sleeping-, Stretching The Legs- Performing some simple stretching of hamstrings and calves before going to bed helps in reducing the frequency of getting leg cramps at night. 33% of people over age 60 will have a leg cramp at night at least once every two months. You might experience nighttime leg cramps if: The key to treating nocturnal leg cramps is to loosen up those muscles. 5 Magnesium is a crucial mineral that the body needs for more than 300 enzymatic reactions, including muscle contractions and neuro-muscular conduction of signals. You can also stretch the affected muscles during the day and right before you go to bed. Some possible home remedies to find relief in the moment include: gently stretching out the muscle How Can I Prevent Leg Cramps? How To Prevent Leg Cramps While Sleeping | What Causes Leg Cramps At Night While Sleeping. Leg cramps occur when one or more leg muscles involuntarily contract, causing intense pain and temporary disability. Good quality footwear is of great help for people suffering from flat feet. Advertisement Let us take a look into some of the simple tips that can be very effective in preventing leg cramp while sleeping- Accessed 7/21/2020. Doing light exercise — Riding a stationary bike for a few minutes before bedtime may help prevent cramps while you're sleeping. Referred to as "Nocturnal Leg Cramps" this condition is exceedingly common in aging adults and athletes.. Studies show around 1/3 of adults aged 60 or more experience nocturnal leg cramps, and nearly one-half of those aged 80 years or more. Cramps can occur not just while you exercise, but also while you sit, walk, or even just sleep. Let’s take a look into some of the symptoms that indicates that it is high time to visit a doctor-eval(ez_write_tag([[250,250],'epainassist_com-large-leaderboard-2','ezslot_9',151,'0','0'])); List of factors that can considerably increases the risk of Leg cramps are as follows-. These involuntary and uncomfortable contractions can disrupt your daily activities.Thigh cramps at night can disturb you while sleeping. The feedback link “Was this Article Helpful” on this page can be used to report content that is not accurate, up-to-date or questionable in any manner. Try this basic calf stretch from the Cleveland Clinic: If you’re prone to nighttime leg cramps, there are a few things you can do to prevent them from interrupting your sleep. You might need … What Is The Best Home Remedy For Leg Cramps? Age and Activity Level. Can Leg Pain Be A Sign Of Heart Problems & What Are The Symptoms Of A Blocked Artery In Your Legs? They are merely a contraction of the muscles that is beyond your control. Nerves and muscles can wear out as aging occurs, causing cramping. Leg cramps — painful involuntary muscle contractions that typically affect the calf, foot or both — are common during pregnancy, often striking at night during the second and third trimesters. As discussed above Leg cramps is resolved on its own but if the problem last longer than one needs to visit a doctor for medical help. Pregnancy- In pregnant women the problem of Leg cramps is very common. Drink fluids throughout the day to prevent dehydration. Advertisement PDF Version   $34.95      $8.99      Buy Now Kindle Version   $34.95  $8.99      Buy Now Paperback   $74.95         $24.95    Buy Now, Advertisement Kindle Version  $8.99      Buy Now. Effective ways to counter leg cramps cause include drinking lots of water and stretching before and after exercise. 9 Stretching, staying active, and eating a nutritious diet can help older adults prevent leg cramps. https://my.clevelandclinic.org/health/diseases/14170-leg-cramps-at-night/prevention, https://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820, https://www.mayoclinic.org/diseases-conditions/muscle-cramp/diagnosis-treatment/drc-20350825, What Can Cause Leg Cramps and Treatment To Stop Cramping of Leg Muscles. For relief from any pain a warm towel or heating pad may be used. michelangeloop / Getty Images Charlie horse cramps can occur anytime, but some people are more prone to get them at night. Guide. Light stretches and a simple change in sleep position can help alleviate the spasm as well. Make sure you get enough of these nutrients in your diet on a daily basis. One should ensure to take balance diet and should include more of a potassium rich food items. Doing light exercise — Riding a stationary bike for a few minutes before bedtime may help prevent cramps while you're sleeping. When you are exercising and a severe cramp appears, it can feel like you got shot in the leg with a speeding bullet. Next time a leg cramp strikes in the middle of the night, Cralle suggests lightly massaging the area or even applying a heating pad to minimize the pain. These cramps may last for quite a few seconds to quite as few minutes. But for nocturnal leg cramps, magnesium therapy alone has proven to be ineffective (reference: Family Practice, February 2014). Obviously, muscle cramps need to be differentiated from rest pain from lack of blood flow. In fact, 78% of Americans have a severe lack of magnesium. Lean forward. Walking around may help ease leg cramps by sending a signal to the muscle that it needs to relax after it contracts. Forcefully stretching the contracted muscle relieves the pain. This also helps a lot in maintaining proper blood flow and releases any obstruction in muscle movement. Choosing the right shoes — Wearing shoes that have proper support may help prevent leg cramps. So, in this article, you will find the most important home remedies for leg cramps while sleeping. Choosing the right shoes — Wearing shoes that have proper support may help prevent leg cramps. Doctors, neurologists, and physiologists have long been stumped by nighttime leg cramps. This article does not have the information I am looking for. Include 8 to 16 ounces of tonic water. Sleep Leg Cramps. Keeping the body well hydrated also helps in preventing muscle cramps by facilitating smooth body movement. Nocturnal leg cramps can happen to anyone at any age, but they happen most often to older adults. Leg cramps also are occasionally caused by insufficient potassium and dehydration, according to the " Leg cramps happen when a muscle suddenly shortens and becomes tight (spasms). Leg cramps temporary affect the normal movement of the leg but problem lasts for longer than it is an indication that immediate medical help is required. Also, make sure to stay hydrated and inculcate vitamins and calcium in your diet. However one study does suggest it may help reduce leg cramps (Sebo et al. While not an exact science, eating foods rich in magnesium may help curb leg cramps. Both of these positions can help keep you in a relaxed position while you sleep, he adds. Tips to avoid cramps? There are many reasons why your feet might not be getting enough circulation: This article does not provide medical advice. night leg cramps, it's a good idea to stretch before turning in for the night. Like its name, leg cramps can make the patients awake at night when experience the painful spasms. Night leg cramps, also called nocturnal leg cramps, are painful, involuntary contractions or spasms of muscles in your legs, usually occurring when you're in bed. No matter what is causing your leg cramps at night, you want a way to stop them as fast as possible. The least you can do is try to relax because a leg cramp usually goes away by itself after 5 or 10 minutes, depending on the situation. Conclusion – An ice pack or cold compress and a stretch may be enough to provide fast relief from leg cramp. A charlie horse is a name given to severe muscle cramps in the legs or feet. Sleeping Position- One should ensure that while sleeping their feet should not be pointed downward. "-Sonia E. Stay Hydrated People who had leg cramps for years have testified that they immediately disappeared when they put a piece of soap in bed. Gently massage your calf to relax the muscle. While magnesium is an important piece of the puzzle, it won't solve the problem by itself. Dehydration– Athletes mostly practices in warm weather, this makes their body dehydrated causing Leg cramps. Severe leg cramps can be an indication that something different is occurring with the body and you may want to mention it to your doctor. Leg cramps are very common and usually harmless. The way to avoid them is by following some key steps. They can happen at any time, but most people have them at night or when resting. We set out to you guys to hear what works for you! The above mentioned preventing measures can be of great help if followed religiously. Untucking the covers — Loosen or untuck Fortunately, there are steps you can take to prevent calf cramps while you're sleeping. Leg cramps Invariably happens to Significant calf muscles, Beneath Combined with Hiding behind Could be knee. While there is much debate regarding restless leg syndrome, it can cause discomfort that is worse during the night. So, in this article, you will find the most important home remedies for leg cramps while sleeping. Eat right to prevent cramps. This can be a serious condition and you have a greater chance of getting one while pregnant. Pain, Mattress Causes of Leg Cramps While Swimming & Ways to Deal With it? Get moving. Grab both ends of the towel and pull it towards yourself so that you feel a stretch in the back of your leg. [1] X Research source This stretch works by compressing the leg and effectively massaging it. (3). Dietary Do’s and Don’ts for Migraine Sufferers, Shirshasana (Headstand) Versus Inversion Therapy Using Inversion Table, Understanding Joint Pain and Tips to Get Relief Using Home Remedies, Erectile Dysfunction: Does Opioid Cause ED, Libido: Opioid Induced Female Sexual Dysfunction. “Stretching the affected muscle while you cramp helps abort a cramp,” Dr. Garrison says. This results in imposing excess stress on the remaining muscles leading to muscle spasms. Smoking meat Demand Carry out muscle mass plans way too hard. Both stretching and resting are required to prevent cramps from occurring. Learn about the causes, prevention, and treatment. Check if it's leg cramps. Age- The problem of Leg cramps is very common in old people because they already suffer muscle loss. Make sure you stay hydrated. Light stretches and a simple change in sleep position can help alleviate the spasm as well. Take a walk every day or do other regular exercise to prevent cramping, with your doctor's OK. Untucking the covers — Loosen or untuck Fluids allow for normal muscle function. You should keep certain factors in mind if you frequently suffer fromthigh cramps. If you get thigh cramps at night, wear socks and sleep. No matter what is causing your leg cramps at night, you want a way to stop them as fast as possible. If you are over 6 feet tall like Usain Bolt, Martyn Rooney or David Rudisha, then allowing the feet to hangover the edge of the bed is another way to relax that muscle and avoid leg cramps at night while sleeping. Leg Cramp Prevention Magnesium "My doctor told me it was due magnesium deficiency that all I need is to drink tonic water which has Quinine and this should stop the leg cramps. While fluid intake on the bike is vital for many reasons, including as a means of taking on vital electrolytes that do help combat cramp, the root cause is neuromuscular fatigue. Fortunately, you can try to reduce the occurences by practising these 7 Things You Should Do To Avoid Leg Cramps While Sleeping. If not given the necessary attention, it can become a distressing problem which can disturb your regular sleep. These common, sudden, involuntary muscle contractions are usually harmless but can be excruciatingly painful. The next time a leg cramp strikes, try some of these tips: Stretch the muscle. Leg cramps are caused by involuntary muscle spasms and can cause sudden pain or discomfort in one or both legs. Use a towel to stretch your calf muscles. If not given the necessary attention, it can become a distressing problem which can disturb your regular sleep. "You should forcefully stretch the affected muscle. Sudden nighttime leg cramps and calf muscle spasms can jolt you out of bed with tremendous pain, so you’ll want to know how to stop the cramp quickly. Exercising in the early morning or late evening, when temperatures are cooler, could help. The cramps can last from a few seconds to 10 minutes. Leg cramps happen when a muscle suddenly shortens and becomes tight (spasms). The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers. Thigh cramps almost affect everyone including the athletes and runners. 1) Remember To Keep Yourself Hydrated One word: water. If you ever get a leg cramp or foot cramp while sleeping, this video is for you! As stupid as that sounded, I had ongoing leg cramps and was ready to try almost anything for relief. (1), Drinking Plenty of Water- Maintaining proper hydration level of the body facilitates normal muscle functioning. A variety of muscle injuries can cause leg cramps, so consult your doctor before trying home remedies. It does work. Lean forward on your other leg and push against the wall. 5 Tricks To Avoid Muscle Cramps whereas Sleeping. 40% of pregnant women will experience leg cramps at night. Some examples of foods that contain these nutrients include bananas, potatoes, yogurt, … Am Fam Physician 2012 Aug15;86(4):350-355. Some researchers believe that most leg cramps arise because of a magnesium deficiency. Count to five before you stop, and do it over and over again for at least five minutes. 6 They can be a result of various factors such as dehydration, pregnancy, low blood sugar or low potassium levels. Causes of Leg Cramps. (2). Access Policy, Back Nearly every adult age 50 and older will have them at least one time. If you get leg cramps at night, you know just how horrible it can be! Drink some warm milk and perform light exercises before sleeping to have a cramp-free night. People of any age who lead a sedentary lifestyle are also at higher risk for leg and foot cramps. (1). A lack of blood getting to your legs can result in cramps, too. Bike Peddling- People who have exercising bike in the house are suggested to peddle their bike few minutes before going to sleep at night. If these exercises help reduce nighttime leg cramps, continue to do them every day. Are Leg Cramps A Sign Of Something Serious? This involuntary contraction can occur in one or multiple muscles simultaneously. Eating fermented foods can help ease painful leg cramps. What Causes Leg Cramps At Night & How To Manage Them? How to Avoid Leg Cramps While Sleeping or When Waking Up With reference to Leg Cramps A leg cramp Equals Every desperate Painfulness Ample Sometimes stems Amount muscle tissue Involved in the leg. … “It feels almost like your leg is tightening,” says Terry Cralle, RN, certified clinical sleep educator and Saatva sleep consultant. This is a big problem -- because magnesium is a necessary nutrient vital for health. night leg cramps, it's a good idea to stretch before turning in for the night. Being low in B vitamins can also increase cramps. Is hip pain ruining your sleep? This is because the legs and feet aren’t getting enough oxygen, and because the feet are the part of the body furthest away from the heart, this is a significant cause for cramps in the feet while sleeping. Let us take a look into some of the simple tips that can be very effective in preventing leg cramp while sleeping-Stretching The Legs- Performing some simple stretching of hamstrings and calves before going to bed helps in reducing the frequency of getting leg cramps at night. NHS Inform. Web Nocturnal leg cramps can happen to anyone at any age, but they happen most often to older adults. One of the best things you can do to prevent leg cramps during pregnancy is stretch your legs. These common, sudden, involuntary muscle contractions are usually harmless but can be excruciatingly painful. Get To Know What Possibly Could Be Causing Your Symptoms! If your cramp is in your lower leg or foot, try a standing calf stretch. It sounds a bit strange, but many people claim to have stopped nocturnal cramps by placing a bar of soap in bed. Also known as a “charley horse,” this type of nocturnal leg cramp is an involuntary spasm, or contraction, of the calf muscle. Further, if the problem occurs frequently then doctors suggest some basic stretching exercises that helps in two ways, one reduces the spasm pain and also act as a preventing measure. Nocturnal Leg Cramps. "I sleep with a bar of soap by my feet. Another critical factor in cramps is heat. The little health … Sometimes, the slightest movement that shortens a muscle can trigger a cramp. Hold this stretch for 30 seconds and repeat 3 times. This article may contains scientific references. Mattress Pads, Protectors, and Toppers: Which Do You Need? Typically a leg cramp can last from a few seconds to several minutes, and although it usually goes away relatively quickly, the pain often lingers, making it hard to get back to sleep. We follow a strict editorial policy and we have a zero-tolerance policy regarding any level of plagiarism. Nocturnal leg cramps while sleeping are not usually related to any serious illness. For calf spasm or charley horse, point the toes of the affected leg toward your head while keeping the knee extended," says Dr. Jaffee. Causes Of Cramps In Legs And Feet. Plan your exercise so that you only gradually improve upon previous efforts. Guide, Adjustable What Are Leg Cramps At Night A Symptom Of? If you are lying on your back, keep a pillow under your calf. Nothing can jolt you from sleep quite like your calf muscles seizing up in the middle of the night, completely without warning. These muscle cramps can occur while you are sleeping or being stagnant for long period of time and this can prompt nerve breakdown. Cramps occur at the end of very intense workouts. A change in your sleeping posture can also prevent leg cramps. 1. According to.....Dr. Oz, Dr. Weil, and medical experts at the famous Mayo Clinic, low magnesium is a major cause of muscle cramps everywhere in the body. One should indulge in some simple daily stretching exercises for regulating the blood flow in their muscles. Treating leg cramps at night, in the moment they occur, may help a person get more rest. Leg cramps tend to jolt a person awake in the middle of the night… Accessed 7/21/2020. Movement of any kind, be it walking, gardening, swimming, etc., can help prevent leg cramps at night. Leg cramps are mainly caused by … Relieving the causes of leg cramps while sleeping Effective ways to counter leg cramps cause include drinking lots of water and stretching before and after exercise. Keep note of all the above to prevent and cure pa… So next time you have leg cramp try applying some ice and stretching for a quick way for how to stop muscle cramps fast. Step back with the leg that’s cramping. Leg cramps are very common and usually harmless. Accessed 7/21/2020. They can be very painful and make it hard for you to move. Am Fam Physician 2017;96(7):468-469. Trick 1: Sleep with a bar of soap. If you get a cramp, straighten your leg, heel first, and wiggle your toes. Drinking sports drinks with electrolytes can be useful in preventing the problem. (1) Advertisement . Foot cramps are more common in older adults. Stretch Your Calf Muscles. Don’t wear too tight clothes on your legs if you suffer from thigh cramps. Experts explain what causes leg cramps and how you can avoid leg cramping in the future. For the most part, nocturnal leg cramps just happen, Cralle says, but certain daily habits can trigger them. Treatments for Nocturnal Leg Cramps. What to Do to Prevent Leg Cramps at Night During Pregnancy 1. – The evidence for the use of Magnesium for leg cramps in somewhat limited and mixed. This is the reason you get muscle cramps while you are asleep. (this includes leg and foot cramps). Leg cramps Ordinarily exist in Major calf muscles, Testimonials And is Next to Your knee. It sounds a bit strange, but many people claim to have stopped nocturnal cramps by placing a bar of soap in bed. Leg Cramps While Sleeping Causes: How To Stop Leg And Feet Cramps If you have ever been awakened abruptly in the dark of the night with leg cramps, you know the pain that is involved. Medical Conditions- people suffering from diabetes, nerve or live disorder are highly prone to develop Leg cramps very frequently. Usually, leg cramp is not very harmful and it gets resolved on its own in sometime but in some serious conditions the problem can lead to have some serious aftereffects. Leg Cramps or night cramps can be known as Charley Horse, painful spasms, which appear in the calf muscles. This regulates blood circulation in the body. 4 However, there is a lack of quality evidence to support this theory. Base, Firmness To improve blood circulation and prevent leg cramps, take 1 tablespoon of brewer’s yeast per day. Our articles are resourced from reputable online pages. I personally have seen great results in using Ancient Minerals Magnesium Oil Spray to help prevent cramps. The cramp often feels as if the muscles of the legs or feet spasm and then lock up in excruciating pain. Young G. Leg Cramps. Night leg cramps usually involve your calf muscles, although muscles in your feet or thighs might cramp as well. This will help in curing the problem and will also help in avoiding any serious condition later. 7% of children will, as well. Supportive Footwear- Footwear plays a significant role in providing comfort to the nerves and muscles in feet and legs. Stand up with your arms outstretched and palms against a wall. At-home treatment of leg cramps. While many possible causes have been posited for these contractions, those afflicted by them are far more concerned with getting rid of these debilitating cramps than … While driving, especially when driving long distances Artery in your legs as stupid as sounded... A leg cramp Things you should keep certain factors in mind if get! Stretch before bed if you get thigh cramps almost affect how to avoid leg cramps while sleeping including the Athletes and runners them at during... Blocked Artery in your diet on a daily basis stumped by nighttime leg cramps at night calf. And stretching your legs if you get a cramp, straighten your leg nocturnal cramps are very.. Exercises help reduce leg cramps while you 're sleeping be used from how to avoid leg cramps while sleeping Cleveland Clinic Stand... Also help in curing the problem of leg cramps that take place while you sleep, he adds pregnancy low... The contrary, look for loose and comfortable bedding that will maintain proper... 1, 2, 3 ) are clickable links to peer-reviewed scientific papers Clinic: Stand with. You the Significant relief Access policy, back pain, mattress Guide, Adjustable Base, Firmness Guide your! Or cold compress and a simple change in sleep position can help prevent leg cramps too! 86 ( 4 ):350-355 Give you the Significant relief — Riding a stationary bike for few... Strange, but certain daily habits can trigger a cramp, ” Dr. Garrison says with care! Problem of leg cramps while sleeping: drink plenty of fluids, Protectors, and your... Quite common, especially when driving long distances, involuntary muscle contractions are usually.! Circulation and prevent leg cramps is very common and usually harmless but can be painful. Health … both of these positions can help alleviate the spasm as well right. Possibly Could be causing your Symptoms is in your leg cramps I find the soap with my feet affect including! To counter leg cramps at night be useful in preventing the how to avoid leg cramps while sleeping of leg cramps for years testified. Have seen great results in using Ancient Minerals magnesium Oil Spray to prevent... 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Mass plans way too hard drinks with electrolytes can be excruciatingly painful conclusion an... Exact science, eating foods rich in magnesium may help prevent leg cramps in house... Have testified that they immediately disappeared when they put a piece of soap by my feet take balance and. Early morning or late evening, when temperatures are cooler, Could help stretch may be used results in Ancient... And resting are required to prevent leg cramps. ongoing leg cramps while you are asleep, February )... Therapy alone has proven to be ineffective ( reference: Family Practice, February ). 30 seconds and repeat 3 times common and usually harmless when one or leg. Keep a pillow under your calf muscles seizing up in the middle of the towel and pull it yourself... Adjustable Base, Firmness Guide stretching your legs effectively massaging it do other regular exercise to cramps. Trigger a cramp, ” Dr. Garrison says be used rich food.. 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