They can strike at any time and for many reasons, and for most people, the only thought that accompanies the episode is “When is this going to end?” Also called a charley horse, a leg cramp is a spasm (involuntary contraction) that most commonly affects the muscles in the calf but also can affect thigh muscles or the feet. These cramps may last anywhere from 10 seconds to 10 minutes. Many times, these cramps occur in the middle of the night, interrupting your sleep and jolting you out of your slumber and into a bewildered, pained state. However, leg cramps can also occur in daytime hours when you are participating in exercise such as running or biking -- or for no apparent reason at all.
Causes of Leg Cramps
It is often difficult to pin down what exactly causes muscle cramps, but some typical reasons include dehydration, strenuous exercise, sitting in an awkward position for an extended period of time or muscle trauma. Additionally, some medications can cause leg cramps, including certain steroids, diuretics or birth control. Cold weather may contribute to the likelihood of leg cramps in some situations. Consider these additional possibilities as causes for your leg cramps and seek medical attention if you need guidance managing your symptoms.
MISSING MINERALS: Many people are unaware of the need the body has for certain minerals and nutrients in order to maintain optimal performance and health. If your diet lacks minerals such as calcium, magnesium or potassium, you may be more prone to leg cramps. Consider adding these minerals into your diet through food choices or taking supplements that will add the appropriate levels to your daily intake.
STUNTED BLOOD SUPPLY: Also known as arteriosclerosis of the extremities, narrowing of the arteries that bring blood into the legs can cause cramping. This may be a result of exercise and often goes away once you end your exercise session and cool down.
NERVY NELLIES: Lumbar stenosis (a compression of the nerves in your spine) can result in leg cramps. This may cause pain when you walk for a prolonged period of time. You sometimes can ward off this type of cramp pain by walking in a flexed position, as if you are pushing a cart in front of you.
There are multiple approaches to managing leg cramps, including preventive measures, as well as treatment measures you can apply when cramps strike.
Four Effective Treatments for Leg Cramps
To treat leg cramps, you should always think of prevention first. With proper care, you may be able to beat your leg cramps to the punch -- and avoid experiencing them altogether.
Consider these four effective solutions for stopping cramps in their tracks. In addition to heading off these pesky pains, the following treatments also provide on-the-spot relief when a cramp strikes. Be sure to consult your physician for further guidance and input when necessary.
- Dedicate yourself to a regular exercise routine: Strengthening and stretching the muscles can help ward off leg cramps, even if you are prone to them. If you are older than 40, this is particularly important, as the musculoskeletal system begins to break down in a person’s fourth decade. Muscles lose flexibility and can become more rigid and susceptible to cramping. A regular stretching and strength training program or sustained yoga practice can help assure that your muscles remain healthy and pliable -- and cramp free.
- Follow a healthy, plant-based diet: Eating lots of varied fruits and vegetables can help ensure that you are ingesting the required amounts of nutrients and minerals to keep your muscles well-nourished and healthy. Adding nuts, quinoa and lentils may ensure that you are getting plenty of magnesium. If you are unsure of how much or what types of foods you should eat, contact your healthcare provider for advice or for a recommendation for a nutritionist. Eating a healthy, plant-based diet will benefit your body in multiple ways, including staving off painful leg cramps.
- Drink water: Hydrate, hydrate, hydrate! This may seem like an obvious recommendation because most people are aware that drinking water is a healthy must, but not everyone realizes that water and proper hydration is a big part of reducing the occurrence of leg cramps. If you are going to participate in vigorous exercise, hydrate well prior to heading out for the run, bike ride or spin class.
- Easing a cramp once it starts: There are multiple ways you can treat an active cramp. Sometimes just moving around or stretching can alleviate the pain and loosen up the cramped muscle. Massaging the muscle may help or applying cold or warm compresses to the affected area. Sometimes sitting in a warm bath with Epsom salts can ease the cramp. Some over-the-counter remedies exist, such as analgesic balms, patches or pain relief medications. Medicines taken for menstrual cramps can help with leg cramps as well.
For typical leg cramps associated with exercise, poor diet or other manageable causes, consider trying the recommendations in this article to manage your symptoms and care for your muscles. Seek input from your local pharmacy for over-the-counter remedies when necessary and speak with a nutritionist or personal trainer to develop lifestyle changes that will keep you healthy and pain-free.
Don’t let these preventable pains cramp your style.