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हिंदी

Stretches for cramp

Night calf cramp — what to do during one, and how to stop it coming back.

How to workDuring a cramp, stretching is the fastest relief — rub it afterwards. But a calf that is swollen, hot and painful on one side must not be stretched or massaged: that can be a clot.
See a doctor, not a stretch
Calf stretch during a cramp
ऐंठन के समय पिंडली का खिंचाव
  1. As the cramp starts, straighten the leg.
  2. Pull the toes towards you with your hand — or stand and press the heel into the floor.
  3. Hold the stretch until the knot lets go.
  4. Only rub it once it has released.
Where you should feel it: The knot in the calf letting go.
Hold until the cramp releases
Toe pull
पंजा खींचना
  1. Sit and rest the foot on the opposite thigh.
  2. Pull the toes back towards the shin.
  3. 20–30 seconds.
  4. The same thing works for cramp in the sole or the toes.
Where you should feel it: A stretch through the sole and low calf.
3 reps
Hamstring stretch
जाँघ के पीछे का खिंचाव
  1. Sit on a chair with one heel on the floor in front, knee straight.
  2. Keeping the back straight, hinge forward from the hips.
  3. 30 seconds.
  4. Swap sides.
Where you should feel it: A long stretch down the back of the thigh.
3 each side
Calf raise before bed
सोने से पहले एड़ी उठाना
  1. Hold the kitchen counter or a chair back.
  2. Rise slowly onto the balls of the feet.
  3. Hold two at the top, lower slowly.
  4. Do this just before bed.
Where you should feel it: Light work in the calf — this is what reduces night cramps.
10 reps × 2 sets, nightly

Alongside

Too little water, heavy sweating and long spells in one position all feed cramp. Some medicines do too, water tablets in particular — show your list to your doctor.

What this is for

Muscle CrampsMuscle crampsLeg cramps

See also

Knee exercisesNeck exercisesShoulder exercisesLow back and sciatica exercisesHeel pain exercisesWrist and hand exercisesElbow exercisesJaw exercises