For muscle cramping in the legs there are a few things you can try. First is to ensure you are well hydrated. Make sure you are getting 1.5 to 2 litres of water per day (and if you drink caffeinated drinks, look at reducing the amount of these you are having as they will dehydrate you). As cramping is often caused by an electrolyte imbalance in the body, look at increasing your intake of a few key ones such as potassium and magnesium. Potassium is found in coconut water, Swiss chard and spinach. Magnesium is also found in Swiss chard and spinach but is also relatively high in sunflower seeds and nuts. It is also relatively safe to supplement with magnesium but I usually recommend getting a supplement combining both calcium and magnesium together in a 1:1 ratio or, if possible, a 2 part magnesium to 1 part calcium supplement (take with food to help with absorption). If too much magnesium is taken it can lead to loose stools/diarrhea. Seeking the help of a registered massage therapist can also be very beneficial as they can help to relax the muscles of your legs and promote proper circulation within the leg muscles.
Response by Jeff Appelmann BSc, ND