Prevent Leg Cramps

Leg cramps are a common occurrence among athletes, pregnant women, people with specific medical conditions or even an unassuming sleeping person. The fact is, it is very common to get leg cramps that cause a tightening of the muscles in your calves, hamstrings, or quadriceps. These sudden painful knots can last anywhere from a few seconds to fifteen minutes. While no one knows the exact cause, there are quite a few useful tips regarding the best ways to prevent them.

Steps

Taking Physical Precautions

1. Stretch after workouts. Exercising, injury or overuse of muscles can often lead to leg cramps. People can get cramps within minutes or up to six hours after working out or any type of physical exertion. If nighttime cramps are an issue, be sure to stretch before bedtime, but make sure your muscles are warmed up.
   • Stretching cold muscles can increase your risk of injury when exercising, and it is not recommended you stretch before you work out. Stretch after you finish your workout, when muscles are warmed up.
   • Try stretches for the legs such as the calf stretch where you stand on a raised platform (like a step) and let your heels hang off the edge. The further you push your heels down, the more intensely you will feel the stretch in your calves.
   • You can stretch your hamstrings as you do the calf stretch by hinging forward at the hips. Be careful not to round the spine as you bend forward, as this can aggravate and complicate problems when cramping is caused by impingement of the sciatic nerve.
   • Quadriceps can be stretched by standing up straight, bending one leg backwards and grabbing your ankle. Push your hips forward to stretch your quads more. Repeat on the other side.
2. Try soaking in warm water or using a heating pad. Bathing in warm water or the use of heating pads is often recommended to relieve the discomfort of leg cramps. Heat may help ease cramping by increasing blood flow to the area and relaxing the muscle. Try soaking in a warm bath and use a heating pad on muscles that feel stiff or tight.
   • For some people, the application of cold can be effective in treating muscle cramps. Experiment with hot and cold and see which provides the most relief for you. Remember to always wrap ice or cold packs in a towel to protect your skin.
3. Pay attention to the positioning of your legs. To reduce the chance of leg cramping, avoid standing on hard surfaces for a long period of time or sitting for a long time. Instead, make sure you allow the blood to circulate throughout your limbs by moving and stretching your legs frequently during the day.
   • The position in which you sleep may contribute to leg cramps at night. Sleeping with your knees bent and your feet pointing downward may cause your legs to cramp. Try keeping your legs straight and placing a pillow under your calves to avoid leg cramps. If you are tall and have difficulty fitting on your mattress, try allowing your feet to hang over the edge instead of tucking your legs.
4. Know your limits during workouts. Oftentimes, cramps are a result of pushing yourself harder than your body is used to. Avoid rapidly increasing the intensity or duration of a workout. Instead, train up to it gradually, and always pace yourself.
   • Signs that you are overtraining your body include tightness in your muscles, joint stiffness, or aches and pains that persist for several days.

Eating and Drinking the Right Nutrients

1. Stay hydrated. Some studies have found that staying hydrated will prevent cramps (while other studies have found no correlation between the two). Researchers believe that the decreased fluid around a body’s cells causes muscle twitches, which in turn causes cramps. Be sure to drink enough water daily and replenish after exercising.
   • The Institute of Medicine suggests that men should drink roughly 13 cups (3.3 liters) of total beverages a day, while women should consume about 9 cups (2.2 liters) per day.
   • The amount of fluids needed also depends on factors such as weight and activity level. Try an online calculator that will give you a more accurate estimation.
2. Replenish sodium. Electrolytes are essential in maintaining the fluid balance in your body and can be lost when you sweat. Sodium in particular is lost through sweat more than other electrolytes. If you are sweating — especially if the weather is hot, if you are exercising, or you are an endurance athlete — the loss of sodium may lead to cramping and more dangerous condition called hyponatremia.
   • Replace sodium by eating salty foods (like pretzels) or drinking sports products and drinks with electrolytes.
   • Try eating a slice of sour pickle or drinking the juice from a pickle. This is known as a “grandma formula,” but even players on the NFL’s Philadelphia Eagles have been known to drink 2 ounces of pickle juice before football games to prevent cramping.
   • Unrefined sea salt is also suggested because it contains other minerals that are useful to the body.
3. Increase your calcium intake. Many believe that muscle cramps are caused by a calcium deficiency. Increase your consumption of calcium naturally by eating a diet rich in dairy products such as milk, cheese, or yogurt. Additionally, you can try taking calcium supplements that can be purchased at your local pharmacy or online. The average recommended daily amount for adults ages 19 – 50 is 1,000 mg.
   • If you don’t care for dairy products, try white beans, kale, sardines, salmon, or dried figs.
   • Look for calcium supplements that also contain betaine hydrochloride and vitamin D. These nutrients help to increase the amount of calcium that’s digested into your body.
4. Ensure you have enough magnesium in your blood. There are currently medical hypotheses that link leg cramps to low levels of magnesium in one’s system. While the effect of magnesium on the general public is still being tested, it has proven an effective treatment for pregnant women. Try taking a magnesium supplement which can be found at your local pharmacy.
   • Suggested magnesium levels vary from 360 mg/day to 420 mg/day based on age. Talk to your doctor about the dosage that’s right for you.
5. Avoid potassium depletion. Potassium is an electrolyte that regulates the flow of liquids in and out of the body's cells. It also helps to conduct nerve impulses and muscle contractions. Most adults need 4,700 mg of potassium each day. High potassium foods include wholegrain breads, peanut butter, bananas, spinach, and milk or yogurt.
   • Diuretics (water pills) that are used to treat conditions like high blood pressure, have been known to increase the risk of leg cramps because it increases the body's excretion of electrolytes like potassium.

Visiting Your Doctor or Pharmacy

1. Try a topical treatment like dimethylsulfoxide (DMSO). DMSO is a clear, slightly oily liquid that is applied to the skin to reduce swelling, inflammation and pain. Mix a solution of one part water and two parts DMSO and rub into the skin at least three times a day.
   • DMSO comes in both liquid and gel form. Opt for the 99.9% liquid to avoid itching and irritation.
   • You may experience mild itching, irritation, and warmth to the affected area. These reactions are temporary and pose no cause for concern.
2. Take an over-the-counter (OTC) medication. There are a few OTC medications that claim to have homeopathic formulas that stimulate the body’s natural healing processes in order to relieve symptoms of cramping. Caplets or tablets should be taken with water every four hours (or as needed), while the ointment can be used liberally and applied directly to the skin.
   • Active ingredients in different OTC products vary from manufacturer to manufacturer, so always read the label carefully. Active ingredients include Cinchona officinalis, Gnaphalium polycephalum, and Magnesia phosphorica.
   • Check your local pharmacy or online vendors for availability.
   • Always consult your doctor before taking a new medication if you are pregnant, taking other medications (including OTC medications), have an existing health condition, nursing, or administering to someone under the age of 12.
3. Get a prescription for quinine. Doctors have been prescribing quinine for leg cramps since the 1940s because there have been no other reliable medications developed. Prescribing of the drug remains high despite FDA safety warnings and little scientific evidence to support its effectiveness. Talk to your doctor about all treatment options before considering quinine.
   • The brand name Qualaquin is the only drug containing quinine allowed by the FDA.
   • Side effects include cardiac problems, rashes and allergic reactions, hearing problems, eye problems, kidney failure, and more.
4. Talk to your physician about leg cramps that result from other medical conditions. Medical conditions such as diabetes, nerve disorders, liver disorders, or thyroid disorders can result in leg cramps. You can treat yourself with self-care measures such as leg stretches, staying hydrated, or medication. If symptoms persist, talk to your doctor immediately.

Tips

• Pregnant women are especially prone to cramps due to decreased amounts of minerals, such as calcium and magnesium.
• If you find yourself in the middle of a nasty cramp, try massaging or kneading it until the pain subsides.
• Pinching your lip has also been known to ease the intensity or stop a sudden cramp. Firmly hold the upper lip between the thumb and index finger and maintain constant pressure.
• Other medical conditions prone to cramping including conditions which affect blood flow (peripheral arterial disease), kidney disease, thyroid disease, and multiple sclerosis.

Warnings

• Always consult your physician before taking any medications or beginning any fitness regimen.
• Use caution when stretching to avoid straining or pulling a muscle.

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Sources and Citations

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• Get Rid of Leg Cramps
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• Get Rid of Muscle Cramps with Minerals
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