15 Soothing Home Remedies for Leg Cramps

muscle cramp

It comes as no surprise that everyone experiences some kind of muscle cramps at least once in their lifetime.  This phenomenon, however, is particularly common for athletes or people who participate in some sports regularly. Because they usually represent only discomfort, you can treat muscle pains in lower extremities with a wide range of home remedies for leg cramps.

This article features the easiest recipes you can use in the comfort of your home in order to get rid of muscle cramps. Also, they will help you improve your performances in the future by promoting a healthy lifestyle and a better understanding of your body. Home remedies for leg cramps are about using only natural ingredients that will boost your immune system and reduce the probability of experiencing involuntary muscle contractions in the future.

1. Epsom Salt Soak

Thanks to the high levels of magnesium present in Epsom salt, this first choice on our home remedies for leg cramps list is perfect to alleviate pain associated with muscle cramps. The magnesium seeps into the skin and is able to reach tense muscles. In order for this to happen, you need to dissolve about two or three cups of Epsom salt in warm bath water. Furthermore, the amount of magnesium absorbed by your body this way will help to prevent magnesium deficiency lowers the stress levels and detoxifies the body altogether.

Another key component of this particular home remedy is the warm water. The heat helps the tensed muscles relax and relieves stress caused by the pain. The magnesium is also good in reducing the inflammation, as well. If you do not have the time to take a bath, or maybe the leg cramps occur while changing in the locker room, you can use the shower head to relieve the pain on the spot. All you have to do is to aim the water flow at the affected area and massage it gently until the pain starts to fade.

2. Yellow Mustard

regular yellow mustard

Usually, electrolyte imbalance is responsible for severe cases of leg cramps. This is why you need to use magnesium or potassium to regulate the levels and adjust the electrolyte balance in your system. If you do not have Epsom salt, there is another home remedy for leg cramps you can use that you will find sitting in your fridge, right in the kitchen.  Hence, common yellow mustard is one of the easiest to find home remedies for leg cramps that will alleviate the symptoms in just a matter of minutes.

Acetylcholine is an important neurotransmitter that prompts muscles to work. Yellow mustard contains acetic acid which encourages the production of acetylcholine in your body. As a consequence, if the body suffers from a lack of acetylcholine, taking one teaspoon of common yellow mustard will help regulate the levels and get rid of muscle cramps. For the best results, drink a cup of warm milk right after taking mustard.

3. Clove Oil

Much like all the other home remedies for leg cramps before, clove oil benefits from anti-inflammatory properties that can help reduce painful swelling associated with muscle cramps. Furthermore, clove oil can be used for anything from a simple inflammation to even scabies, burns or cuts. However, if you decide to go for this particular home remedy, you should always use it in diluted form. Also, if you have an unusually sensitive skin, better try other home remedies for leg cramps on our list.

You can apply clove oil directly on the affected area. First of all, warm a cup of clove oil. Using a generous amount, massage the area with firm strokes until the skin absorbs it completely. Repeat the process as many times you need, until you notice the pain starts to fade and inflammation disappears completely.

4. Apple Cider Vinegar

Another product high in potassium on our home remedies for leg cramps on our list is apple cider vinegar. For the best results, go for the unfiltered raw apple cider vinegar. Furthermore, this particular home remedy benefits from a wide range of nutrients that help control the fluid balance in your body and as a consequence prevents dehydration.

In order to make the most out of this miraculous remedy add one tablespoon of unfiltered raw apple cider vinegar to a glass of warm water. Drink it as it is twice a day for several days to reduce inflammation and pain associated with muscle cramps. Also, you can use this in order to prevent leg cramps, as well, but you will find the next recipe more effective. Mix one teaspoon each of honey, apple cider vinegar and calcium lactate in a glass of warm water only half full. Drink this nutritious blend half an hour before going to bed every night.

5. Tart Cherry Juice

Tart cherries have been promoted by a lot of people to help with muscular damage and fast recovery after both strength as well as endurance exercises. In order to put tart cherries to the test, there have been some studies conducted over the years. One of these studies proved that 48 hours after a marathon, participants who drank tart cherry juice before and after the event benefited from reduced inflammatory markers.

At the same time, their muscles recovered a lot quicker from the intensive effort. As a result, it is a fact that tart cherry juice makes for one of the tastiest home remedies on our list. Hence, before doing any demanding physical activity, consider drinking about one or two glasses of this sweet medicine. You will be able to notice the difference and can rest assured as the muscle tone will not fade if you go for this particular precautionary method.

6. Cold Compresses

When it comes to sports related injuries, the first thing you need to do is apply a cold wet cloth to the affected area or even ice. Among all the other home remedies for leg cramps out there, this is the most common. The explanation behind it is even simpler than the procedure itself. Cold temperatures will numb the pain and reduce inflammation associated with muscle cramps. At the same time, the muscles relax. Cold compresses reduce soreness due to the fact that low temperatures make the blood vessels constrict.

While doctors recommend taking a cold shower after intensive activities in order to allow the muscles to relax, you have to pay extra attention when it comes to treating leg cramps. Wrap a clean cloth soaked with cold water around the affected area for as much as 15 minutes, and you will start to notice the pain levels start to drop. You can do this every time you experience any kind of discomfort associated with leg cramps.

7. Black Strap Molasses

Usually, muscle cramps are linked with a potassium and calcium deficiency. When it comes to regulating these levels, Blackstrap molasses makes for one of the most efficient home remedies for leg cramps. Apart from rebalancing the calcium and potassium levels, blackstrap molasses also helps to maintain strong muscles and a nice tone while preventing leg cramps at the same time.

In order to benefit from this particular remedy, there are only a few easy steps to take. First of all, mix a tablespoon of black strap molasses in a glass of milk or water. Warm the blend, but do not boil it, so it doesn’t lose its medicinal properties. You can then drink the mixture as it is. You should start to feel better and notice improvements in a matter of just a few minutes. If the pain still does not go away, you can prepare yourself another serving. For the best results and to prevent muscle cramps in the future, you can drink this mixture on a daily basis.

8. Rosemary Infusion

thin branch of rosemary

Apart from being a great spice and a tasty addition to any meal, rosemary also benefits from some serious medical properties. Much like any other home remedies for leg cramps before, rosemary also anti-inflammatory effects as well. Furthermore, using rosemary to treat muscle cramps can even speed up the recovery time due to the fact that the skin is able to absorb it with ease.

In order to benefit from its medical properties all you have to do is follow these simple steps. First of all, add one ounce of rosemary leaves to a one-pint jar of boiling water. Let it steep for about 30 minutes while you the jar is covered up. Using a clean cloth or towel, soak the material in the solution. You can apply this warm compress directly to the affected area and let it in place for up to 15 minutes. Immediately after, apply a cold compress for pain relief and reduced inflammation. You can also make a delicious tea out of rosemary, as well and drink it to get rid of leg cramps. Add no more than two teaspoons of dried rosemary leaves to a cup of boiling water. Let it steep for about 10 minutes and strain. You can drink this mixture two or three times a day for the best results.

9. Stretching Exercises

Every athlete knows that one of the most effective home remedies for leg cramps or any other muscle cramps for that matter is a proper preparation before any demanding physical activities. Hence, performing simple stretching exercises will both prevent as well as relieve muscle cramps, especially when it comes to the lower extremities.

You can either do it by yourself or ask a friend to help you stretch the affected muscle with a static mild stretch for about 15 to 30 seconds at a time. Simultaneously massage the inflamed or sore area with gentle strokes in order to help the muscles relax. A nice way to relieve leg cramps is by going for a swim either before or after intense physical exercises. Also, the cold water helps to reduce inflammation associated with leg cramps and lower stress and pain levels at the same time. However, if stretching causes more pain, we highly recommend stopping doing it. If the symptoms persist, please refer to your health care provider to make sure there aren’t other complications involved.

10. Hydration

Muscles burn a lot of fuel when performing demanding physical exercises. Apart from nutrients that serve as food for muscle fibers, plenty of water is also used up. Hence, a proper hydration is one of the most useful home remedies for leg cramps that will help reduce the risk of inflammation associated with painful muscle cramps.

In order to prevent leg cramps, drink lots of water throughout the day. Let go of any soft drinks or carbonated liquids and just fill up with plain water. If you suffer from a leg cramp, drink one or two glasses of water immediately as the first symptoms show up. If you are prone to getting muscle cramps a lot during exercise, drink a healthy amount of water two hours before the workout. For the best results, mix resting with intense physical activities, as well.

11. Massage

As far as home remedies for leg cramps go, massage takes up an important place on our list, as well. Rubbing the affected area with gentle strokes can help muscle relax. Hence, you get rid of all those unwanted symptoms of muscle cramps as soreness, inflammation and muscle stiffness.

For the best results, wrap the affected area in a warm towel after the muscle relaxes through massage. Also, use this special massage oil for better results. All you need for making it is to mix four parts of vegetable oil with one part of wintergreen essential oil. Because of the methyl salicylate, the wintergreen oil contains, you will experience improved blood flow and reduced levels of pain at the same time. If the symptoms persist, please notify your health care provider in order to undergo a more serious treatment.

12. Ginger Tea

Apart from the obvious swelling and pain associated with leg cramps, another symptom is restricted blood flow to the affected area. However, there are some easy to use home remedies for leg cramps you can use in order to get rid of these symptoms. Ginger, for example, works as a natural anti-inflammatory agent and can help to improve blood circulation at the same time. All these properties will make the symptoms associated with leg cramps go away and alleviate pain at the same time.

A great way to benefit from the medical properties of ginger is to make a hot drink out of it. Even though you can use dried ginger, it is best if you go for a small piece of fresh ginger root. Cut a slice and boil it in the equivalent of two cups of water for about 10 minutes. Strain the liquid and sweeten it with honey. You can drink this tea three times a day for a week, in order to see some obvious results. Another way to use ginger to your advantage is to place four tablespoons of freshly grated ginger in a clean cotton bag. Place the sealed bag in boiling water and let it steep for one minute. Remove the bag and let it cool. You can apply this directly to the affected area for 15 minutes, and the swelling should go away.  Repeat this process for several days for about three times a day.

13. Cayenne Pepper

hot pepper

Apart from being a natural anti-inflammatory agent, just like ginger and many other home remedies for leg cramps on our list, cayenne pepper also benefits from analgesic properties. All of these valuable assets of the cayenne pepper will help reduce muscle pain, inflammation as well as stiffness associated with leg cramps.

All you have to do is to mix a teaspoon of cayenne pepper with two tablespoons of base oil. For the best results, we recommend olive oil in particular. Apply the mixture directly to the affected area and cover with a bandage. Let the skin absorb this miraculous compound overnight. Repeat the process for two or three days, and the symptoms should go away. If not, seek medical help and refer to your health care provider.

14. Mustard Oil

Another great entry on our home remedies for leg cramps list is mustard oil. It is a natural rubefacient which helps to increase the blood flow to the surface of the skin. As a result, mustard oil will relax the muscles and improve circulation in order to alleviate pain associated with leg cramps.

The recipe is quite simple and features only a few easy steps. First of all, chop about 10 garlic cloves.  Add four tablespoons of mustard oil and turn up the heat until the garlic cloves turn golden brown. Strain the mixture and let it cool down to room temperature. Apply this lotion straight to the affected area. Using gentle strokes, massage the area until the skin absorbs it completely. Repeat the process for several days for the best results.

15. Bananas

By now, it is clear that a lack of important minerals indispensable to the human body such as potassium and magnesium are responsible for painful muscle cramps. Another one of the tastiest home remedies for leg cramps is bananas. They are known for benefiting from a high level of potassium which will regulate the imbalance in your body and help you to get rid of the painful symptoms associated with leg cramps.

Eat a few ripe bananas every day in order to treat sore muscles. Furthermore, you can make yourself a banana milkshake from the comfort of your home, as well. However, you decide to do it, make sure to include bananas as an important source of minerals in your diet. If the pain persists, refer to your health care provider as soon as possible.


Muscle pains can prove to be a pain in the…well, legs. This article about the best home remedies for leg cramps focuses on the most effective home treatment that will chase the painful symptoms away. However, because every individual is unique, it is possible that some will not work for you. Nevertheless, you gave 15 different home remedies for leg cramps to choose from. You will most definitely find something that will fit your needs on our list.

Muscle cramps are a serious condition and can develop complication if not treated properly. Hence, if the symptoms persist for several days, in spite of trying multiple home remedies for leg cramps, seek medical help. Refer to your health care provider in order to understand better how your body reacts to intensive physical activities. This way, you will be able to prevent suffering from leg cramps in the future, as well.

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