Leg Cramps

Leg cramps, also known as charley horses, are involuntary, painful contractions of the skeletal muscles in the leg. They can occur anywhere from the foot to the thigh, but are most common in the calf muscles. Leg cramps are usually sharp and sudden, and typically last only a few seconds to minutes.

Causes

A muscle cramp can happen after working a muscle too hard or straining it, losing body fluids through sweat or simply holding a position for a long time. Often, however, the cause is not known.

Most muscle cramps are harmless. But some might be related to a medical concern, such as:

Not enough blood flow. A narrowing of the arteries that bring blood to the legs can cause a cramping pain in the legs and feet during exercise. These cramps usually go away soon after exercise stops.
Nerve compression. Pressure on the nerves in the spine also can cause cramping pain in the legs. The pain usually gets worse with walking. Walking bent slightly forward, such as when pushing a shopping cart, might ease cramping.
Not enough minerals. Too little potassium, calcium or magnesium in the diet can cause leg cramps. Medicines often prescribed for high blood pressure can cause increased urination, which may drain the body of these minerals.

Risk factors

Factors that might increase the risk of muscle cramps include:

Age. Older people lose muscle mass and muscles can get stressed more easily.
Poor conditioning. Not being in shape for an activity causes muscles to tire more easily.
Extreme sweating. Athletes who get tired and sweat a lot while playing sports in warm weather often get muscle cramps.
Pregnancy. Muscle cramps are common during pregnancy.
Medical issues. Having diabetes or illnesses that involve nerves, liver or thyroid can increase the risk of muscle cramps.
Weight. Being overweight can increase the risk of muscle cramps.
Alcohol Consumption

Here are some steps that might help prevent muscle cramps:

Hydration

Drink plenty of water and other liquids without caffeine or alcohol every day. Before physical activity, drink water 30 minutes beforehand. During activity, drink 5 ounces of water every 20 minutes for kids and teens under 90 pounds, and 8 ounces every 20 minutes for those over 90 pounds. For activities longer than an hour, drink fluids with electrolytes and carbohydrates. After activity, continue to drink water or other liquids. Soup can also help with hydration because it contains electrolytes like potassium, magnesium, calcium, and sodium.
Stretching

Gently stretch your muscles before and after using them for a period of time. Dynamic stretches can help warm up your muscles before exercise, and static stretches can help after exercise and before bed. Stretching before bed can help prevent leg cramps at night.
Sleeping

Use a pillow to keep toes pointed upwards if sleeping on back, or hang feet over the end of the bed if sleeping on front. Keep blankets and sheets loose around feet.
Exercise

Light exercise before bed, like riding a stationary bike or walking on a treadmill, can help prevent cramps while you sleep.
Diet

Eat foods that are high in potassium and salt during and after exercise. You can also eat bananas before, during, or after exercise to help reduce the risk of cramps.
Shoes

Wear supportive shoes with proper arch and ankle support

*325 milligrams of quinine orally at bedtime to relieve nocturnal leg cramps.
Here are some home remedies for leg cramps:

Stretch: Stretch the cramped muscle. For calf cramps, keep your leg straight and pull the top of your foot toward your face. You can also try stretching your muscles before and after exercise and at bedtime.

Massage: Gently rub the cramped muscle with your hands or a foam roller.

Apply heat or cold: Use a heating pad, warm towel, or warm bath to help loosen up tight muscles. Once the pain subsides, you can try applying an ice pack wrapped in a towel to the area.

Take pain medication: Take over-the-counter pain relievers like ibuprofen or acetaminophen.

Elevate: Prop up leg after the cramp starts in order to feel better

One should see a HCP if:

The spasms are very painful

They happen frequently or last for a long time

there is significant pain,

swelling or numbness in the leg,

skin changes

Also if leg cramps interfere with sleep

Some drinks that may help stop leg cramps include: electrolyte drinks, coconut water, V8 and pickle juice

Author

Paddy Kalish OD, JD and B.Arch

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