HOW TO STOP LEG CRAMPS
Have you ever gotten cramps that jolted you up in the middle of the night? Cramps so incredibly painful that you have to jump out of bed to stop the cramp by putting weight on your feet? That is what is called a muscle spasm, charley horse or cramp.
Muscles can do only one of 3 things: they can contract, they can stretch or they can release. A muscle spasm is a nonstop contraction. When a muscle contracts it shortens and tightens. When it can't stop contracting it affects everything around it, causing locked up tissue that cannot release. It becomes increasingly excruciatingly painful. The only solution is to force the muscle to stretch or release, usually by getting up onto your feet. Three groups of muscles are susceptible to cramping: the calf muscles, the hamstrings at the back of the thighs and the foot muscles. Most cramping happens at night, especially for those older, when the stored tension in these muscles tries to relax and can't. Nocturnal cramping is the result.
Muscles can do only one of 3 things: they can contract, they can stretch or they can release. A muscle spasm is a nonstop contraction. When a muscle contracts it shortens and tightens. When it can't stop contracting it affects everything around it, causing locked up tissue that cannot release. It becomes increasingly excruciatingly painful. The only solution is to force the muscle to stretch or release, usually by getting up onto your feet. Three groups of muscles are susceptible to cramping: the calf muscles, the hamstrings at the back of the thighs and the foot muscles. Most cramping happens at night, especially for those older, when the stored tension in these muscles tries to relax and can't. Nocturnal cramping is the result.
Why do we get cramps?
Two bad habits increase the likelihood of nocturnal cramps:
Sitting too much.
Walking without stretching.
Sitting and the legs: When you sit for extended periods, the muscles at the back of the legs shorten and tighten significantly. If the leg muscles are not actively stretched, nocturnal leg cramps often result. If you routinely stretch the back of your legs, especially before you go to sleep, leg cramps will be significantly reduced if not completely eliminated.
Why would walking a lot be a problem? Frequent walks without stretching paradoxically has some of the same effects as sitting too much. When you walk, the calf muscles and hamstrings are working hard. If you don't stretch them after walking then leg cramps often result at night. The best thing to do is to stretch the back of your legs at the end of your walks. Stretching along the way is a good idea too as is stretching before going to bed.
Why would walking a lot be a problem? Frequent walks without stretching paradoxically has some of the same effects as sitting too much. When you walk, the calf muscles and hamstrings are working hard. If you don't stretch them after walking then leg cramps often result at night. The best thing to do is to stretch the back of your legs at the end of your walks. Stretching along the way is a good idea too as is stretching before going to bed.
Causes of leg and foot cramps:
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The Major Causes of muscle cramping:
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Medications that produce leg cramping as a possible side effect:
- Diuretics: High blood pressure, congestive heart failure, edema.
- Beta-blockers: High blood pressure, arrhythmias.
- Statins: High cholesterol.
- Beta2-agonists: For COPD, easing respiratory distress.
- ACE inhibitors: High blood pressure, congestive heart failure.
- Angiotensin II-receptor blockers (ARBs): Coronary artery disease.
- Antipsychotics: Schizophrenia, bipolar disorder, agitation and depression.
Medical conditions that can generate leg cramps:
- Peripheral Artery Disease: Occurs in seniors and people with weak circulatory systems.
- Spinal Stenosis: Lower back nerve compression.
- Anemia: May play a role in the development of leg cramps.
- Cirrhosis: Some of the medications used in the treatment of cirrhosis may cause leg cramps.
- Chronic Kidney Disease: Patients experience imbalances in the minerals potassium, calcium and sodium. Cramping is a result.
- Nerve damage can cause nocturnal cramping. The damage can be caused by a car accident or sports injury. Or it can be as a result of diabetes or Parkinson's or other neurological disorder. Some infections cause a similar effect.
How to get rid of leg cramps:
Immediately: Either stretch the muscle or massage the tension out. If you are exercising when the cramp occurs, stop exercising and take care of the cramp right away. If you wake up with a cramp, stretch it out by getting up onto your feet.
Another great tip is to pinch the area above your upper lip with your thumb and forefinger. The cramp (no matter where it is happening) will stop! (Thank you to one of my subscriber's for this tip.)
Another great tip is to pinch the area above your upper lip with your thumb and forefinger. The cramp (no matter where it is happening) will stop! (Thank you to one of my subscriber's for this tip.)
Reduce cramping:
Doctors may treat chronic leg cramping with medication. However, muscle cramping is one problem that is very responsive to movement. Most problems disappear with nighttime stretching and attention to hydration and mineral deficiencies. If spinal nerve impingement is responsible for your leg cramps, improvement of lower back health is essential. For more on how to do that please read: Guidelines For A Healthy Spine.
- Avoid getting dehydrated.
- Improve your circulation, especially to the feet.
- Stretch your leg muscles every night before bedtime. If possible, restretch the back of the legs before getting back into bed if you get up in the middle of the night.
- Stretch the back of your legs at the end of your walks.
- Try to avoid sitting for extended periods of time. Get up and walk around or do seated exercise for 5 minutes out of every hour of sitting.
- Do foot exercises before getting out of bed each morning.
- In addition, those with chronic problems can use a specially made appliance that holds the foot in a flexed position during sleep. This prevents tight leg and foot muscles from spasming.
- Learn to massage your own feet and/or get periodic professional foot massages.
- Eat bananas (for potassium).
- Take calcium and magnesium supplements.
Doctors may treat chronic leg cramping with medication. However, muscle cramping is one problem that is very responsive to movement. Most problems disappear with nighttime stretching and attention to hydration and mineral deficiencies. If spinal nerve impingement is responsible for your leg cramps, improvement of lower back health is essential. For more on how to do that please read: Guidelines For A Healthy Spine.
Exercises to reduce leg cramps:
Warning! When you first stretch the back of your legs through exercise it will probably not feel good. Tight hamstrings and calves release toxins as the muscles stretch producing an uncomfortable feeling. Persevere. The discomfort passes as the stretch becomes routine. And the benefits from these stretches far surpass any initial distress. It is important to distinguish between this feeling of discomfort and the kind of pain that comes with injury. As always, if something hurts, stop.
Nighttime Stretches:
- Seated Calf stretch: Straighten your knee, flex your foot and push your heel away. Flex and point your foot 4 times while keeping your knee straight. Keep pulling your toes back toward you as you flex your foot. This is the most effective seated exercise for reducing leg cramps.
- Standing Runner’s stretch: Hold onto something as you face straight forward while standing. Place one foot about 2 feet back with your heel on the floor. Bend your front knee so that it is directly over your ankle. Make sure the back foot is not turning out; the toes should be going straight forward. You will feel your back leg stretching. It is recommended that you hold the stretch for 30 seconds for each leg. Do this stretch before getting into bed at night. If you have to get up in the middle of the night it is best if you do it again before getting back into bed.
Each Morning:
- Foot exercises: 1) Circle your ankles in both directions: Hold onto your lower leg to keep your leg from moving. This is especially important if it is hard to do. Move only your foot. 4 repetitions in each direction for each foot. 2) Flex and point each foot 4 times. Both these exercises are particularly good to do in the morning as you are sitting on the edge of your bed. You can also do them as you are lying on your back in bed.
Isn't it bizarre that for older people in particular, the same problem we get from walking also happens when we sit too much? Both result in increased tension in the muscles on the back of the legs. Keep in mind of course that walking is wonderful for building strength and vitality while extended sitting is quite detrimental to our health in a number of ways. What is necessary for both however is to stretch the back of the legs.
We hear repeating themes in the field of exercise for those older. One of the solutions to many of the problems we encounter during the aging process is to deepen our breathing. Among other benefits, simple exercises for the breath can reduce pain and inflammation significantly. Another remedy that is incredibly important is the stretching of the hamstring and calf muscles. The major benefactor is the health of the feet. But the knees also benefit, leg cramps are reduced or eliminated, walking becomes easier and we are less likely to fall because reduced leg tension results in being able to react more quickly in challenging situations.
Years ago I knew a wonderful woman in her late 90s who woke up every night in agonizing pain with leg cramps. It made her life miserable. I taught her how to stretch her legs each evening before going to bed and the cramps disappeared!
The bottom line: No matter what age you are,
stretch the back of your legs every day.
Revised August, 2019