LEG CRAMPS AND HOW CAN YOU STOP THEM?

Leg cramps are a common and usually harmless condition where the muscles in your leg suddenly become tight and painful. Almost everyone experiences a muscle cramp at some time in their life. It usually occurs in the calf muscles, although it can affect any part of your leg, including your feet and thighs. After the cramping has passed, you may have pain and tenderness in your leg for several hours.

Research has found that:

• three out of four people only have leg cramps at night
• one out of five people have leg cramps during the day and night
• one out of 14 people only experience leg cramps during the day

Leg cramps can be caused by many conditions, ranging simply from dehydration to something much more serious such as kidney disease. Cramps often result from vigorous exercise, trauma to the muscle, or keeping the leg in an awkward position for too long, such as sitting in a crowded theater. Other causes can include medications such as birth control, diuretics (which are often prescribed for people with high blood pressure) and steroids. A lack of potassium or calcium can also be the underlying cause, as well as cold weather.

Most cases of leg cramps can be treated with exercises.

Exercises during cramps

During an episode of leg cramp, stretch and massage the affected muscle.

For example, if the cramp is in your calf muscle:

• Straighten your leg and lift your foot upwards, bending it at the ankle so that your toes point towards your shin.
• Walk around on your heels for a few minutes.

Exercises to prevent cramps

To reduce your risk of getting leg cramps in the future, you should do exercises to stretch the affected muscles three times a day.

For example, if your calf muscles are affected by cramps, the following exercise should be beneficial:

• stand about a meter away from a wall
• lean forward with your arms outstretched to touch the wall while keeping the soles of your feet flat on the floor
• hold this position for five seconds before releasing
• repeat the exercise for five minutes
  

For the best results, you should repeat this exercise three times a day, including one session just before you go to bed.

The following night-time advice may also help:

• If you lie on your back, make sure that your toes point upwards –placing a pillow on its side at the end of your bed, with the soles of your feet propped up against it may help keep your feet in the right position.
• If you lie on your front, hang your feet over the end of the bed – this will keep your feet in a relaxed position and help stop the muscles in your calves from contracting and tensing.
• Keep your sheets and blankets loose.

If you have leg pain that persists after an episode of cramping, an over-the-counter painkiller, such as paracetamol or ibuprofen may help reduce the pain.

Foods That Heal

The key: Eat foods that contain potassium, a mineral that helps your body break down carbohydrates and build muscle. A daily serving of a high-potassium food—a handful of dried fruits; a glass of tomato juice, citrus juice, or milk; a slice of melon, an orange, or a banana—can help banish leg cramps and prevent their recurrence. Drink a lot of water too: It maintains circulation and helps flush cramp-causing waste products from your muscles.

Foods That Harm

Caffeine, usually found in coffee, tea, and soda, can contribute to cramps by constricting your blood vessels and decreasing circulation in muscles. Switch to decaf, herbal tea, or water.