Natural Remedies for Muscle Cramps

With temperatures outside improving, we are beginning to dust off our athletic clothing to participate in outdoor exercise again. The Christmas hiatus means that sore, tired muscles are common at the moment but it isn’t just exercise that can cause muscle cramps: dehydration, stress and fatigue can all trigger this painful muscular condition. We’ve learnt some handy, natural techniques that we’d like to share with you for making sure you keep your body in full working order.

Natural Remedies for Muscle Cramps - Don't 'Run' yourself down!


Prevention is better than a cure

Stay Hydrated

Chia seeds have become very popular due to how versatile they are but it is their ability to prolong hydration that has brought them to the attention of athletes. The seeds can absorb many times their own weight in fluid making you resilient to dehydration.

Coconut water is an excellent source of electrolytes as well as having the added benefit of being low in calories plus cholesterol and fat-free. Electrolytes are important in maintaining the water balance inside and outside of cells in your body.

How about combining Chia seeds and coconut water to create your own homemade energy gel? Simply leave your chia seeds to soak in the coconut water (2 parts coconut water and 1 part chai seed) for 11 hours in the refrigerator. When you come back you’ll have a great gel for rehydrating! This is a wonderful way of avoiding all the artificial colourants and flavourings that are used in the energy drinks you’d find in your local store. You could also try this great recipe for a Chia Fresca.

Bananas and dates are good sources of potassium which is essential constituent in avoiding leg cramps. They are also very handy for refuelling on the move.

What to do to alleviate cramp


All the factors that protect you from getting cramp also contribute to alleviating its symptoms. Replacing fluids is vitally important after exercise so you should aim to drink 500ml of water for every pound you lost during exercise.

Have a warm bath

This is probably our favourite tip: treat yourself to a long soak in a warm bath. Using Epsom bath salts can help as they contain magnesium which promotes muscle relaxation.

Vitamin E

There is some evidence to show that vitamin E is a good way of reducing night leg cramps. The easiest way to add extra vitamin E to your diet is by taking one tablet daily with food.

Stretch and massage

Massage oils can be used to relieve aches and pains. We would recommend trying Wintergreen oil to start with. Wintergreen contains methyl salicylate which is great for relieving localised pain. Any massage with oil will be good for relieving the symptoms of cramp so feel free to use whichever oil you find most relaxing. You will need to use a carrier oil to dilute your choice of essential oil if you are going to apply it directly to you skin.

Let us know which natural remedy works best for you!

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