Preventing leg cramps can be complex but there are answers

Massage therapy can help leg cramps

Leg cramps can range from annoying to debilitating. They can come only at night, after exercise, or for no apparent reason. Leg cramps can be caused from a variety of conditions and it is not always easy to determine the specific cause for any one individual. Therefore, to treat and prevent leg cramps a comprehensive, ‘full body’ approach is best; as it is with many other conditions.  For example, almost regardless of your symptoms or condition you should eat right, exercise, maintain a healthy weight, etc. These core items are critical to your overall health and absolutely apply to the treatment and prevention of leg cramps.

What is a leg cramp?
According to the Mayo Clinic “A muscle cramp is an involuntary, sustained tightening (contraction) of one or more of your muscles.” By far the most common muscles that cramp are the hamstrings (back of thigh), quadriceps (front of thigh), and the gastrocnemious (calf). Cramps in the feet are also common. Leg cramps often occur at night while sleeping and can range from mildly painful and annoying to excruciating and debilitating. A pregnant woman once reported that the hamstring cramps she suffered with during her pregnancy were more painful then the delivery of the baby!

Leg cramps – Causes, cures and treatments

• Quick Treatment – Every night before bed take a calcium and magnesium supplement. These two minerals are essential for muscle health.
• Hydration– Often, cramps are caused by dehydration. Dehydration can occur very quickly, and even slight dehydration has an immediate detrimental effect on your body. Make sure you are properly hydrated by drinking at least half your body weight in ounces of water each day. For example, if you weigh 150lbs you should drink 75 ounces of water. More water is needed if you are exerting yourself (up to 48 ounces per hour during extreme exercise, desert hiking, etc.). Do not count any caffeinated beverages in your total.
• Electrolyte Imbalance – An electrolyte imbalance is also a cause of cramps. During exertion, salts and other minerals are excreted from your body along with water in the form of sweat. You need to replace these by eating or drinking a sports type drink along with your water. Too much water without salts can cause water intoxification, an extremely rare, but potentially fatal condition.
• Potassium and Vitamin E– Potassium is essential for a healthy nervous system. Over stimulated nerves can cause the muscles to cramp, so keeping your nervous system healthy is essential. Be sure to get enough potassium in your diet (bananas are an excellent source of potassium). Some studies have shown that vitamin E reduces the frequency and severity of leg cramps although the way this works is not known.
• Multi Vitamin – It is very difficult for many people to get all the vitamins and minerals they need each day from their diet, therefore, taking a quality multi-vitamin is essential. This is part of the comprehensive approach to overall health. Note that all multivitamins are not created equal.  Look for a professional quality vitamin at a nutrition store.
• Flexibility– Stretching and flexibility are essential to reducing cramps. Keep those legs stretched, especially after exercise, and do a couple minutes of mild stretching right before you go to bed on the muscles that cramp at night. See more on flexibility.
• Activities of Daily Life – Standing (not walking, just standing still) or sitting for prolonged periods is bad for your legs (and other areas). Standing requires your leg muscles to stay contracted to keep you balanced. This strain can over exert your muscles causing cramping later in the day or night. Concrete floors are especially bad on your legs. Sitting puts pressure on your low back, glutes, and sciatic nerve. Get up and move around through out the day to relieve the pressure. Do a couple of light stretches every hour if possible.
• Over Exertion– Excessive increases in exercise can cause cramps as many people know. If you find that you have over excreted yourself and are worried about getting a cramp at night, drink lots of water, stretch, and try the Calcium/Magnesium supplements. You can also apply ice to the over exerted muscle to help reduce inflammation. See how and when to apply ice.
• Chronically Contracted Muscles– Hypertonic muscles in the gluteus (overly tight butt muscles) can irritate the sciatic nerve and contribute to cramping or other leg pains. This is sometimes referred to as sciatica or piriformis syndrome. This condition can be helped significantly with medical massage therapy.  This under diagnosed condition is sometimes the sole cause of leg cramps, leg pain, restless legs, etc. although in many cases a comprehensive approach that includes nutrition, exercise and massage is necessary to stop the occurrence of leg cramps.

In cannot be emphasized enough that eating a healthy diet, exercise, and weight management is essential to your overall health and to the treatment of leg cramps.

IMPORTANT  – The above information is general advice only. You should always consult with a doctor for any specific medical advice.