39 Home Remedies for Muscle Cramps

Cramps result when there are contractions in any part of the body.  Muscle cramps are perhaps the commonest that is known among the varying types. However, cramps also result in the stomach and for females, it is possible to experience this during periods.

Leg cramps are also common as they disturb the sleep of people and at other times, these can result when people sit in the same spot for long journeys or spell of time.

If you are unsure if your stomach pain is due to muscle cramps, or if you know for sure that you have stomach cramps, read this article instead.


More About Muscle Cramps

Muscle cramps occur when there is an involuntary and sudden contraction of a couple of muscles. Anytime you are caught in that sudden contraction, it becomes clearer to you that the pains can be severe. It is not considered a fatal bout of pain but it leads to a momentary inability to move the part of the body affected.

When you work under hot weather conditions for long space of time, there might be muscle cramps resulting. Apart from this, medications and existing health conditions can also lead to this unpleasant condition.

When muscle cramps occur, it is likely that the affected part of the body will be the leg and most assuredly, the calf. This can be accompanied by a hardening of the muscle lump, which means the tissues underlying your skin are affected.

They can also occur when it is winter as the body is likely to become frigid as a result of the frigid skin and tissues impacted by the cold. In a number of cases, the experience will be momentary but painful.

It is common for people to want a dose of medications or painkillers as a result of muscle cramps. However, natural remedies are equally effective and since the condition is not always life-threatening, home cures can be explored.


Common Causes

The commonest causes can be attributed to:

  • Extreme weather
  • Dehydration
  • Immobility

Other conditions include:

Mineral Depletion

When the mineral base in your body stream is low, leg cramps can also result. Magnesium, potassium, and calcium in poor supply will lead to easy cramping. These minerals are also depleted by the use of diuretics.


Hampered Blood Supply

The arteries get narrowed in certain circumstances and this will lead to poor blood flow to the legs. This will cause pains in your calf and feet.  Under exercise conditions, when you pause, the pains will gradually stop.


Compression of the Nerves

The spine has a network of nerves and when they are compressed, there will be pains in the legs. While you might be oblivious of this, as you trot on, the pains will be more pronounced. Changing your posture to a flexed alignment will delay the pains or help you avoid it.


Home Remedies for Muscle Cramps


  1. Optimal Magnesium Intake

Magnesium is one of the minerals that aid bone health and ward-off diabetes. Beyond these, it also cuts the danger of contracting heart ailments. Low levels of minerals lead to weak physiology and exposure to weakness. With magnesium in full supply, your nerves and muscles will work optimally and get fully developed.

Magnesium is in full supply when you consume kidney beans, banana, oatmeal, soy milk, cashew, bread, and almonds, among others.

almonds, salted, nuts, dark lips

Almonds and many other nuts are rich in magnesium

  1. Ice-pack

The impact of the cramps is to impose frigidity and this is where an ice pack can prove useful. Ice packs work well against inflammation and will also relieve the site of pains in your body.

Place the pack on the spot of impact and wait for ten minutes. Take off the pack thereafter and you will see a slightly red patch. The patch shows the flow of blood back to the cramped muscles


  1. Stretch and Massage

Your frigid muscles need to be relaxed when cramping occurs. You can stretch the muscles and proceed to rub on the spot for relaxation to set in. If the calves are affected, tilt your body mass to the cramped muscle.

Slightly bend the knees. (Use a chair or sit on the floor if standing is difficult.) The affected leg should be stretched out. Pull the foot on the impacted spot by the top end. Attempt to let the foot get to your head ( the feet should remain stretched out ).


  1. Eat a Banana 

Bananas are rich in potassium, and eating this regularly will boost the potassium base in your body stream. Since cramping can also be traced to potassium deficiency, you will do well to take heed of this recommendation.

Based on the USDA recommendation of recommended intake, two banana fingers will be okay per day for a man. One banana finger and a half per day will be sufficient for a woman.


  1. Warm Compress

 The warm compress has been used for ages to relieve cramping. The justification is not complicated as blood circulation gets impacted when heat is applied.  The muscles also take on flexibility with added heat.

If you use a heated pad, let it rest on the affected body part for about ten minutes to get the desired relief. Longer time spent on your skin by a heated pad can lead to burns and lesions.


  1. Salt 

While this might sound strange, licking a bit of salt really provides relief when you are cramping.  Salt boosts the electrolyte concentration in your body and is easy if you want this within your house. The size should not exceed 1.8 cm on your palm.


  1. Warm Bath

If you are cramping and within the confines of your home, go get a warm bath.  A hot shower allowed over the affected spot will give you the needed relief and stop the unpleasant pains.


The bath does not have to have soap or fragrances to be effective

  1. Sports Drinks

Sports drinks, like Gatorade, also boost electrolytes in your body and you can have a bottle when cramping. Just be sure not to drink excessively as side-effects need to be avoided.


  1. Sugar and Lemon Mix

This remedy also works well to aid relief from muscle cramps. To use this home remedy, mix the following ingredients. Drink this mixture whenever you have muscle cramps to get relief.

  • 3 teaspoons of sugar
  • ½ teaspoon of lemon juice
  • ½ teaspoon of salt


  1. Moist Towel Wrap 

Using the moist towel option, you can get relief if it gets heated up. Get a towel and get it moistened up and place in the microwave for five minutes. You can also dip a towel in warm water to get the heated effect. Place the moist towel on the affected spot. You will experience relief almost immediately.


  1. Blackstrap Molasses

Blackstrap molasses is rich in calcium, as well as potassium, and can be used as an active homeopathic cure. Since the deficiency of calcium and allied minerals can lead to cramping, it is a right step to use this remedy.

Your muscles will be strengthened if you use the blackstrap molasses and you can enjoy the pleasure of painless mobility. Add this remedy to your diet and you will be up to date with your calcium and potassium demands.

To use this home remedy, mix a cup tablespoon of blackstrap molasses in a cup of warm milk. Once you drink this mixture you are sure to feel relieved from your muscle cramps.


  1. Yellow Mustard

 Some have pointed to the use of yellow mustard to fight cramps. It is simply to measure a teaspoon of this remedy and gulp. Though it is poor in taste, it is result-oriented.


  1. Ginger

Regular use of ginger is recommended as it works against oxidation, inflammation, and bacteria. If you do not like the raw taste, you can get tea packs from the grocery store. If you drink it on a daily basis, the blood flow will be at excellent pace and work against cramping.

For preventative measures, drink two cups of ginger tea a day. If you already have cramps, simply drink ginger tea until the cramps fade.


Ginger tea

  1. Pickle Juice 

Pickle juice has its relieving edge when you are cramping. It is an aid for a restoration of electrolyte levels if you are often involved in excretion of any type. If you drink this routinely, it will ward off cramping with ease as it has a high dose of potassium and sodium. A gulp or two should be enough to ward off your muscle cramps.


  1. Tonic Water 

Tonic water contains quinine and it is used as a means to have cramping dampened. Overuse of quinine is not recommended so you need to limit your intake of this remedy to only cramping episodes. Simply drink one glass of tonic water when you need to relieve yourself of muscle cramps.


  1. Garlic

This remedy is rich in antioxidants, antibacterial as well as antiviral properties. The magnesium level is also appreciable and this explains why it is a natural remedy for muscle pains. The range of essential oils present in garlic makes it worthy to boost blood flow.

To use this home remedy as a preventative measure, add garlic to your meals regularly. To use this as a cure, eat a clove or two of garlic when you are faced with muscle cramps. It will taste bad, but it will be effective.


  1. Calcium Intake

Calcium is the main ingredient for the development of bones and mobility functions. It is needed direly for muscles to grow as designed in human physiology. Lack of calcium can lead to recurring bone ailments and muscle cramping.  For people who do not consume dairy products, it will be worthwhile to feast on calcium supplements. Dark leafy greens, fortified foods, as well as cruciferous veggies, are excellent non-animal sources of calcium. Simply add more of these foods to your diet to prevent cramping.


  1. Castor Oil

The healing effects of castor oil make it a remedy that is often mentioned in much literature on home remedies across the globe. It is particularly suitable and virile for remedying swollen joints. If you have episodes of cramping, this is one remedy you can turn to for relief.

Warm a liter of water and empty into a bowl. Douse it with a tablespoon spoon of castor oil. Dip a clean fabric in it to soak in the mix. Wrap this fabric around the affected spot. Do this at night before bedtime for nighttime relief.


  1. Point Toes

The relief of cramping muscles in your calf can be possible with a simple routine: sit on the floor and stretch out the affected leg. Point the toe towards your nose. Though this looks awkward, it delivers immediate relief.


  1.  Simple Routines

Day and nighttime cramping can be felt on the legs and calf. To beat this, it is important you fit in some routines:

  • You can overcome this by stretching the legs out before going under the sheets
  • The feet covering is one area to attend to avoid poor feet support, so get fitting shoes
  • The bed covers should not be tucked in by the feet region so that your feet will have enough room to roam as you sleep


  1. Rosemary

The rosemary plant is a beehive of inflammation-busting agents that will soothe you and help your muscles relax.  It is also proven to alleviate soreness of muscles and associated pains at the joints. When applied to the skin, it is easily absorbed as it diffuses easily and expedites the pace of healing.

To use this home remedy, fill a pint jar halfway with fresh rosemary leaves. Fill the whole jar with hot water. Allow this to sit for half an hour. Pour this liquid on a cloth. Use this cloth as a warm compress for about ten minutes to feel relief.

Alternatively, fill a cup with boiling water and add in two teaspoons of rosemary leaves. Let the leaves for ten minutes. You can drink this tea once to get relief from muscle cramps, or you can drink it three times a day to prevent cramping.

rosemary, herb, muscle cramps

Fresh rosemary

  1. Posture Balance

The effect of bad posture also leads to cramping and this can be mitigated. If you are often bent forwards the effect is that back cramps can result just like muscle cramps.

You should watch posture and avoid slouching for too long. Slouching can weaken the outlying muscles around the neck and lead to inflammation of the shoulder blades and muscles. When you walk, maintain an upright posture and be forward-looking.


  1. Dietary Changes

Foods such as almonds, raw cacao, kale, and broccoli are all excellent wellsprings of magnesium and calcium. A daily smoothie of leafy greens mentioned above can supply you with the recommended dietary allowance needed for these minerals. Almond milk is an excellent base to which you can add raw powder of cacao and other dark leafy greens.


  1. Workout Tips

Some people have cramps whenever they exercise and this means steps need to be taken to alleviate this. Drink two cups of water about two hours before exercising. While exercising, make sure to take a drink of water at least every fifteen minutes to prevent muscle cramps.


  1. Chamomile 

Chamomile is reputed to contain three dozen flavonoids and is excellent for the relief of cramping. This herb is also abuzz with anti-inflammatory properties that make it a regular feature in the mass of home remedies.

The oil extracted from chamomile can also be used to relieve muscle cramps by applying it and running on the affected spots. Drinking chamomile tea also helps to relieve soreness of joints and muscles.


  1. Habitual Walk

Developing a routine of a habitual walk will help you ease the muscles around your legs. The risk of leg cramps is reduced when you walk around. Walk for short distances. After meals in the afternoon, take a short walk.


  1. Exercise Shoes

Exercise shoes have an impact on the ease of muscles. When you exercise, make sure that you are putting on the right size of shoes. Proper fitting shoes will ease the flow of blood to your legs and ward-off cramping.

The better your shoes fit you, the less likely you are to have muscle cramps

  1. Loosen the Sheets

Tight bed sheets impede the ease of movement within the sheets while you sleep. This is the reason the sheet should not be tight so that the calves can be free of cramps.  Loose sheets will help you avoid toe pointing and aid easy turns when you need to change position.


  1. Honey Mix

Honey can be mixed with apple cider vinegar and calcium lactate to get relief when you have muscle cramps. Apple cider vinegar is rich in potassium and combined with the anti-inflammation properties of honey, this works out well.

To use this home remedy, mix a teaspoon each of all three ingredients. Dissolve this mixture in a glass of water. Drink this mixture whenever you are faced with muscle cramps.


  1. Cayenne Pepper

Cayenne peppers are rich in anti-inflammatory properties and work sprightly to ease cramping. To use this home remedy, simply mix three teaspoons of cayenne pepper powder and enough water to make a paste. You can either eat this paste or rub it on the spot of your cramp to get relief.


  1. Cherry Juice

Exertion leads to stress and this is the reason muscles often cramp. Cherry juice is abuzz with anti-inflammation properties and this eases cramps in athletes. The juice is gulped after races so that muscle pains can be eased. The fruit is also rich in antioxidants and anti-inflammatory agents that spur muscle relaxation.


  1.  Bath Soak

A bath soak will ease muscle cramps if the water is laced with Epsom salts. Epsom salts have active magnesium contents. Two cups of Epsom salts should be emptied into a bathtub. Soak in this for twenty minutes for whole-body relaxation.

Epsom salt

Epsom salt

  1. Wintergreen Oil

Wintergreen is rich in methyl salicylate and can be used to boost the flow of blood. It also eases any lurking pains in the joints and muscles.

To use this home remedy, mix four parts vegetable oil with one part wintergreen oil. Massage your cramped area with this oil. As you continue to massage your cramp with this oil, you should feel the cramping sensation fade away.


  1. Blueberry Smoothies

These berries are rich in antioxidants and also replete with anti-inflammation properties. Blueberries can be made into smoothies or eaten as they are. If you are involved in physical exercise, it is also worthy to eat blueberries or drink the smoothies prior to stepping out. They can also be taken post-exercise to boost muscle rejuvenation.


  1. Aloe Vera Gel

This remedy impacts cramps naturally and adequately. The anti-inflammatory properties are recognizable and this makes it worthy for use to reduce cramping. It can be prepared by adding water to the gel. Drink this every day for relief and muscle relaxation.


  1. Vitamin D

When cramping is recurrent when you are not actively involved in sporting activities, it probably points to a deficiency of vitamin D in your diet. Vitamin D can be consumed as capsules, syrups, or tablets. Organically, the nutrient is available from fish, eggs, and other compact meals Exposure to the morning sun also gives access to this nutrient. Try to take in more vitamin D from any of these sources to prevent muscle cramps.


  1. Interfering Drugs

Treating bipolar disorder or episodes of schizophrenia can lead to the use of medications which interfere with muscle ease. Risperdal, Thorazine, and the likes have the capacity to induce weakness, fatigue, as well as overall lethargy. Weakness in your body can lead to cramping and if this becomes recurrent, it is necessary to consult your physician.


  1. Relaxation

Relaxation can be deliberate and sometimes if you do not ensure this, you will suffer cramps repeatedly. When you are under work pressure all the time or get exposed to overtime as a habit, you cannot avoid cramps. Try out some of the below tips to feel more relaxed and to prevent muscle cramps.

  • Take steps to avoid standing for long spells
  • Read enjoyable books or magazines
  • Listen to calming music
  • Soak in a warm bath before sleep
  • Massage the feet and calves at nighttime and sleep thereafter


  1. Vitamin E

Vitamin E is effective against nightly cramps as it eases the flow of blood through your arteries. When in poor supply, leg cramps and muscle stiffness cannot be avoided. With enough supply of this nutrient, leg cramps will be on the receding end and other muscles challenges will ease considerably.

The sources are as follows: plant oils, fish, broccoli, avocados, and pumpkins. Simply take in more of these foods to naturally boost your vitamin E intake. This will help to prevent muscle cramps.

cod, oil, pills

Fish oil supplements may also be able to provide you with vitamin E

Which one of these home remedies are you most likely to try? Comment with your response below!












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