Long Term Prevention for Leg Cramps

Suggestions that might lessen occurrence of leg and foot cramps over time
Exercise
Exercise your toes and calves regularly. Any time you get the chance, stand up straight and go up on your tiptoes, with your weight on the balls of your food. If you're concerned about your balance, stand behind an upright chair, holding the top back of the chair with your fingertips. Raise your heels so that you are standing on your tiptoes, with most of your weight on the balls of your foot. Hold this for five seconds, then let your heels go back to the floor, so that your weight is on your entire foot. Repeat this for a total of 10 times. Even done just once a day, this will strength your calf and foot muscles.
Mineral-Rich Foods
Eat foods that are rich in magnesium, calcium and potassium.
  • Magnesium – Rice, wheat and oat bran; dried herbs; dark chocolate; flax; sesame seeds; Brazil nuts; molasses. Also leafy green vegetables, legumes and molasses.
  • Calcium – Dried herbs; cheese; sesame seeds; tofu; almonds; flax seeds; yogurt, milk and other dairy products; green leafy vegetables. Also orange juice and molasses.
  • Potassium – Dried herbs; avocados; paprika/red chili powder; dark chocolate/cocoa powder; dried apricots, prunes and raisins; beans; Medjool dates, summer squash; spinach. Also sweet potatoes, orange juice, beet greens, potatoes, white beans, dates, yogurt, tomatoes, raisins, and clams.
Note: Despite the belief about the high potassium content of bananas, a baked potato with skin or a half-cantaloupe contain more potassium. So do low-fat yogurt and all of the other potassium-rich foods listed above. Bananas are still a good source, just not the best.
Tennis Ball
A tennis ball is an excellent self-massage tool for exercising the soles of your feet. Sit in a chair and place the ball under one foot. No shoes, of course, and while you can wear socks if you wish, you'll probably enjoy it more barefooted. Press down with your foot and gently roll the ball up and down, back and forth, and around. Do this however and wherever you feel that your foot needs it. You'll find spots on your foot that are very sensitive, and others that are not at all. For best results, press down on the ball with your foot as firmly as you can, but not to the point where it hurts. Or better, not to the point where it hurts too much. Just at the borderline. The experience should be enjoyable, but effective. When you feel you've done enough with that foot, do the same thing with your other foot. And remember. Only enough pressure to feel good
Vitamin-Rich Foods
Make sure your diet inclues these foods which are rich in vitamins. Their deficiency may contribute to leg cramps.
  • B1 (Thiamine) - Tuna, sesame and sunflower seeds, legumes, pork chops, pine nuts, pistachios.
  • B5 (Pantothenic Acid) – Live, rice and wheat bran, sunflower seeds, mushrooms, cheese
  • B6 (Pyridoxine ) - Rice and wheat brans, dried herbs and spices, pistachios, raw garlic, liver
Vitamin Supplements
  • Vitamin C – Research has established no connection between Vitamin C deficiency and muscle cramps. Still, there's usually nothing wrong with taking Vitamin C. And some people claim it helps.
  • Vitamin E (same as Vitamin C – no established connection) - Some people find that Vitamin E supplements, or a daily spoonful of wheat germ oil, helps.
  • Calcium - One reader says she has found that over time she can relieve the effects of cramps by taking calcium, particularly Citracal. She suggests that over time, calcium can lessen the occurrence of cramps. Also including high-calcium foods in your diet may lessen the frequency of cramps. These foods include: Dried herbs; cheese; sesame seeds; tofu; almonds; flax seeds; yogurt, milk and other dairy products; green leafy vegetables. Also orange juice and molasses.​