From heat loss to not drinking as much water, there are many reasons you may experience more frequent or severe leg cramps and soreness in the winter. While you may not be able to avoid Jack Frost completely, you can counteract some of the effects. Follow these tips to help relieve cold weather muscle cramps, stiffness and tightness.

Apply Heat
Because heat helps dilate blood vessels and promotes blood flow, applying a heating pad or wrap can help relieve sore and stiff muscles. (Plus, they provide an extra layer of protection against the cold!) You can find various sizes and types at big box stores like Target and Walmart, local pharmacies, or online for convenient delivery. A warm bath with epsom salt may also provide muscle cramp relief.

Get Moving
Cold weather tends to keep us indoors, snuggled up in blankets on the couch. But too much sitting can cause leg and foot cramps. Get your body moving with some light stretching and exercise. Medicare offers tips to create a home gym with little equipment and gentle exercises designed specifically for seniors. Remember, you also have access to unlimited fitness resources on your phone, computer or tablet! Customize your search to your level of activity and interests, such as yoga.

Avoid Strenuous Activity
While it’s important to remain active in the winter, you don’t want to overuse your muscles—they’re already working harder than usual to complete normally easy tasks. If you can, avoid strenuous activities like shoveling snow altogether. If you must shovel, make sure you bundle up and only push or lift small amounts of snow at a time. Health care professionals also recommend shoveling snow in both directions to limit repetitive strain.

Stay Hydrated
Dehydration is a common cause of muscle cramps, and in the winter, water is often replaced with hot beverages like coffee and tea. Though these caffeinated options can help keep you warm, they’re diuretics—you actually lose water when you drink them! Pay attention to your H2O intake during the colder months and aim to drink as much as you normally do during the milder months.

Use Theraworx Relief
Leg and foot cramps can occur at anytime, in any weather, without warning. Be prepared around the clock, year-round, with Theraworx Relief. The topical solution is recommended by healthcare professionals to relieve muscle cramps and can even prevent them with daily use. You can also use Theraworx Relief to quickly release muscle tightness and reduce muscle soreness. Application is easy, non-greasy and odorless, and because Theraworx Relief is made with safe and gentle ingredients, you can apply as many times as needed. Many local pharmacies carry Theraworx Relief, or you can order directly from the website.

For more muscle cramp relief tips, follow the Theraworx Relief blog. We share not only information to help you understand leg and foot cramps, but also wellness resources to help you live your best life.