Cramps

Muscle cramps are sudden, involuntary contractions of various muscles. These contractions are often painful and can affect different muscle groups. The muscles in the back of the calf, the back of the thigh and the front of the thigh are most commonly affected. You may also experience cramps in the abdominal wall, arm or foot muscles.

Severe cramp pain can wake you up at night or make it difficult to walk during the day.


Check for leg cramps

A sudden, sharp pain lasting from a few seconds to 15 minutes is the most common symptom of a muscle cramp. After the cramp stops, the muscle may be sore for up to 24 hours.

Causes of muscle cramps

Muscle cramps have several causes. Some cramps are caused by excessive muscle strain. This usually happens during exercise. The risk of cramps increases if you exercise in hot or humid weather.

Muscle damage and dehydration can also cause cramps. Dehydration is excessive loss of fluids in the body or insufficient intake.

During the period of pregnancy (usually in the later period), cases of cramps may also occur.

Low levels of any of these minerals (a deficiency in magnesium, calcium, potassium, or sodium) that contribute to healthy muscle function can also cause muscle cramps.

Taking certain medications, such as cholesterol-lowering drugs (statins) or high blood pressure drugs (diuretics), can cause cramps.

Reduced blood supply to the legs and feet can cause cramping in those areas when you exercise, walk, or engage in physical activity.

It is not always possible to determine the causes of cramps.

Diagnosis

Muscle cramps are usually harmless and do not require medical attention. However, you should see a doctor if muscle cramps are severe, do not ease with stretching, or persist for a long time. This could be a sign of an underlying medical condition. To find out the cause of muscle cramps, the doctor will perform a physical examination to find out how often the muscle cramps occur and which muscles are affected, whether you are taking any medications and what your exercise habits are, how much fluid you drink per day, etc.

You may also need a blood test to check potassium and calcium levels in your blood, as well as kidney and thyroid function. Your doctor may order an electromyogram (EMG). This is a test that measures muscle activity and checks for muscle disorders. An MRI may also be a useful test. This is an imaging tool that creates an image of your spinal cord. Sometimes a myelogram or myelography, another imaging test, may be helpful. Tell your doctor if you experience weakness, pain, or loss of sensation. These symptoms may be signs of a nervous disorder.

What you can do about leg cramps yourself

During the cramp, stretching and massaging the muscles can reduce the pain during the cramp, although most cramps go away without doing anything.

Treatment options for muscle cramps

Anti-inflammatory drugs like paracetamol or ibuprofen can help relieve muscle pain after a cramp, but they won't help when it's happening because they take too long to work. At the first sign of a spasm, you can apply a hot or cold compress to the sore muscles to reduce muscle cramps. You can use any of the following: hot cloth, heating pad, cold cloth, ice. Use an ice pack or heating pad on the cramp for 15 to 20 minutes at a time. (Wrap the ice in a towel or cloth to prevent it from getting directly on the skin.)

Stretching the affected muscles can also reduce the pain of muscle cramps. For example, if you have a calf cramp, you can pull your foot up with your hand to stretch the calf muscles. If the pain doesn't go away, try over-the-counter anti-inflammatory medications.

Muscle cramps can disrupt sleep. If this happens, talk to your doctor about prescription muscle relaxants. This medicine helps to relax the muscles and calm the spasms.

Controlling the underlying cause of muscle cramps can improve symptoms and relieve spasms. For example, your doctor may recommend supplements if low calcium or potassium is causing your cramps.

Prevention of muscle cramps

The easiest way to prevent muscle cramps is to avoid or limit exercises that strain the muscles and cause cramps. Warming up before exercise and stretching muscles during exercise also help prevent cramps. Inadequate warm-up can lead to muscle strain and injury. It is not advisable to exercise immediately after a meal.

If you suffer from frequent cramps, it is recommended to reduce the consumption of caffeinated foods and drinks such as coffee and chocolate.

Make sure you drink enough fluids to prevent dehydration. When you're physically active, your body loses more water, so increase your fluid intake when you exercise.

Increase your calcium and potassium intake naturally by drinking milk and orange juice and eating bananas.

Talk to your doctor about taking vitamin supplements to ensure your body gets the right amount of nutrients and minerals.

Magnesium deficiency

If you suffer from frequent leg cramps, one reason may be that your body needs more of the mineral magnesium.

In 2017 A study found that up to two-thirds of Americans are deficient in magnesium. Magnesium is the fourth most abundant mineral in the body and is essential for regulating how your body functions. It is involved in more than 300 biochemical processes in your body, including muscle contraction and nerve transmission.

Magnesium is a widely used remedy for leg cramps. Athletes, in particular, need sufficient amounts of magnesium to perform properly.

If you are deficient in magnesium, increasing your intake of this nutrient may have other benefits. Magnesium is also useful in treating people with conditions such as asthma, osteoporosis, migraine headaches, diabetes, heart disease, depression.

Recommended amount of magnesium

How much magnesium you need depends on your age and gender. According to the National Institutes of Health (NIH), a reliable source, magnesium deficiency is most common in men over 70 and teenage girls.

The recommended amount of magnesium is 400-420 milligrams per day for men and 310-320 mg per day for women and 350-360 mg per day for pregnant women.

Some medications can interact with magnesium. If you are taking any medications, check with your pharmacist or doctor before taking magnesium supplements.

Magnesium sources are recommended

By eating foods rich in magnesium, you can ensure that you meet your recommended daily intake and avoid magnesium deficiency. Your body absorbs about 30 to 40 percent of the magnesium you get from food. The amount of magnesium per serving is:

almonds (80 mg)

spinach (78 mg)

cashews (74 mg)

peanuts (63 mg)

soy milk (61 mg)

crushed wheat grains (61 mg)

It is not always possible to eliminate magnesium deficiency by changing the diet alone. Therefore, you can also try magnesium supplements. They come in different forms such as magnesium oxide, magnesium chloride and magnesium citrate. In 2015 conducted a study on the medicinal use of magnesium recommends using magnesium citrate because the body absorbs it more easily.

It is also recommended that magnesium intake be proportional to calcium intake, with dietary magnesium accounting for approximately one-half to two-thirds of calcium intake. For example, if the magnesium intake is 500-700 mg, the calcium should be 1000 mg. Or simply put: eat a variety of foods and include good sources of calcium and foods that contain magnesium.

Facts about magnesium deficiency

As you age, your body absorbs up to 30 percent less magnesium from food, which puts you at risk for magnesium deficiency symptoms.

Smoking and drinking alcohol deplete magnesium, which can lead to magnesium deficiency.

Processed foods are lower in magnesium, so consuming such foods will make it difficult to avoid magnesium deficiency.

Many common medications, such as statins and antacids, reduce magnesium absorption and lead to magnesium deficiency.

A low level of vitamin D reduces the absorption of magnesium, so an adequate amount of VitD is important to correct magnesium deficiency.

When increasing your magnesium intake doesn't help stop the cramps, you can try other things. Based on 2016 research review, stretching may be most effective.

Stretching. Here are some stretches to try if you're actively suffering from leg cramps:

If your calf muscles are cramping, reach down and pull your toes toward your head until the cramp eases. Try to lunge forward with the non-compressed leg, extending the compressed leg behind you. Or just stand on your toes for a few seconds.

There is evidence that stretching before bed reduces the frequency and severity of nighttime leg cramps.

https://www.healthline.com/health/magnesium-for-leg-cramps

https://www.healthline.com/health/muscle-cramps

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