Prevent Muscle Cramps with These 5 Natural Remedies

· December 12, 2017
Muscle cramps affect both athletes and non-athletes, though having a sedentary lifestyle is actually a risk factor. Staying hydrated is fundamental if you want to prevent muscle cramps.

Muscle cramps are a common problem that is produced by sudden, involuntary contractions of one or multiple muscles of your body. Luckily, you can prevent muscle cramps with a few habits.

First off, they frequently happen in the lower legs, though they also affect the thighs, abdominal wall, and other joints.

Additionally, muscle cramps tend to come on suddenly, especially at night, and the pain may last from a few seconds to upwards of 15 minutes.

Also, they are characterized by a feeling of pain and stiffness in the affected area and in some cases may cause the muscle tissue to form a mass under the skin.

However, while they are not a serious health issue, they could indicate an electrolyte imbalance in your body, or dehydration.

That’s why they deserve your attention, especially if they are severe or recurring. Now, it’s time to take measures to prevent muscle cramps.

The good news is that you can prevent muscle cramps naturally. Also, certain remedies have the ability to support healthy muscles.

Find out what they are!

1. Banana kiwi smoothie

banana kiwi smoothie to prevent muscle cramps

This banana kiwi smoothie is an energy-packed drink that can help improve your performance during exercise or sporting activities.

It contains high amounts of potassium, an essential mineral that is key if you want to prevent muscle cramps.


  • 1 ripe banana
  • 1 kiwi
  • 1 cup of almond milk (200 ml)


  • First, peel and chop the fruit.
  • Then, process them in a blender along with the almond milk.

How to consume

  • Have the smoothie 15 to 20 minutes before exercising.
  • And, if you get cramps at night, enjoy the smoothie 30 minutes before going to bed.

“Take a look at this too: 5 Habits that You Should Adopt if You Want to Gain Muscle Mass Naturally”

2. Apple cider vinegar

The anti-inflammatory and alkaline properties of apple cider vinegar makes it a good choice for supporting good muscle health and to prevent muscle cramps.

Also, this ingredient contains essential minerals, improves your circulation, and optimizes oxygenation in order to prevent muscle cramps.



  • Dilute the apple cider vinegar in the warm water.

How to consume

  • Consume first thing in the morning, without any other food, and before bed.

3. Ginkgo biloba tea

Ginkgo biloba tea to prevent muscle cramps

Ginkgo biloba makes a medicinal tea that has become popular all over the world due to its anti-inflammatory, diuretic, and invigorating effects.

The tea relaxes your muscles and joints, preventing fluid from building up.

That means it helps with stiffness and prevents nighttime cramps.


  • 2 tablespoons of ginkgo biloba (20 g)
  • 1 cup of water (250 ml)


  • Boil a cup of water and add the ginkgo biloba.
  • Let steep for 10 to 15 minutes while the ginkgo biloba releases its extracts.
  • Strain and serve.

How to consume

  • Have a cup of the tea after dinner.

4. Banana orange smoothie

The combination of nutrients in bananas and oranges, along with natural yogurt, gives you a mineral-rich and energy-rich smoothie to prevent muscle cramps during physical activity.

Additionally, these ingredients contain potassium, vitamin C, and essential amino acids. And, these components strengthen your muscles and prevent muscle cramps.


  • 1 ripe banana
  • Juice of 3 oranges
  • 1 natural yogurt (125 g)


  • Blend all ingredients together in a blender until well-mixed and smooth.

How to consume

  • Enjoy the smoothie before your exercise or sporting activity.
  • Optionally, have it before dinner to prevent nighttime cramps.

“We recommend reading: 6 Easy and Unique Ways to Use Bananas”

5. Tart cherry juice

tart cherry juice to prevent muscle cramps

Natural tart cherry juice has diuretic and anti-inflammatory powers. Also, it helps remove retained fluids from your body, thus keeping stiffness and cramps away.

What’s more, the essential nutrients in tart cherries help balance your electrolyte levels. And, this is a determining factor in keeping your muscles in good condition.


  • 7 tart cherries
  • 1 cup of water (200 ml)


  • Add the tart cherries to a blender and process them with the water.
  • Don’t add sugar or sweeteners or you may affect its properties.

How to consume

  • Consume the juice twice a day: in the morning and at night.

Lastly, in addition to consuming these smoothies, remember that eating well and not sitting as much are essential.

After all, sometimes cramps come as a result of bad habits.