Oh, man, I've had some leg cramps in my time that have made me cry. Paralyzing cramps that woke me up but left me unable to get out of bed. Trapped by my spasmodic calf muscles, I writhed in pain as I attempted (in vain) to extend my leg; if only I could have stood and stretched my toes back to their normal position. Sometimes other muscles will start cramping in unison while I move around trying to relieve the first cramp. Usually the spasm will give up after a few minutes, but I am almost always left with a soreness in that area for a day or two.
My leg cramps have always been linked to overexertion or a level of exercise beyond what is typical for me. It was especially a problem when I was a teenager and somehow found myself on the football team. Recent lifestyle changes have found me doing a lot of manual labor on my farm, in the heat of summer, with not enough water—a recipe for leg cramps if there ever was one. This is what I have found works well for getting rid of leg cramps; I hope it helps you too.
Curing Leg Cramps
When a leg cramp hits, there are a few things that will help you get rid of it. If you can, stand up and try to do some passive stretching. Face a wall with toes pointed forward. Place your hands on the wall and lean towards it. Straightening out the back of the leg should stretch your calf muscle and hamstring. However, putting too much pressure on the cramp can actually tear the contracting muscle. If you are in bed, try to straighten your leg and point your toes upward; brace your foot against a wall or bed frame, if you can. Once the cramp subsides, massage and heat can help prevent lasting pain (see: massage therapy).
Dehydration can be a factor in leg cramping. When you work out, you sweat a lot, right? Well, you need to replace that water as soon as you can to avoid dehydration. Leg cramping is actually a symptom of severe dehydration, which is really dangerous and could kill you. Other symptoms of dehydration include headaches, visual snow, dizziness, low blood pressure, swelling of the tongue, delirium, and loss of consciousness. Solution: drink water before, during, and after an activity. Slightly salty water, like the stuff found in sports drinks, can help to replenish electrolyte levels and keep you hydrated (read: how to get rid of dehydration).
Low mineral levels can cause leg cramping. Our bodies need lots of minerals and nutrients to work properly. This is especially true of people who are very active. Some medications, excessive intake of alcohol, and the use of diuretics can affect mineral levels in our bodies. Depletion of certain minerals such as potassium, magnesium, and calcium can lead to leg cramping. Taking a multivitamin on a regular basis, and eating a well‒balanced diet will help alleviate this problem. Chewing up a couple of chalky antacid tablets (which contain calcium) is said to help with mineral‒related leg cramps.
Excessive physical activity can cause leg cramps. Remember that the better shape you are in, the better your body can deal with intense activities. Try to increase your level of exertion slowly over a period of time, rather than all at once. It's those big jumps in activity that bring on cramps. Stretch before any activity, make sure you are properly hydrated, and replenish the minerals your body needs. You should do some basic, low‒impact stretching before bed. Also, arrange your sleeping area so that you can lie with your legs extended; this will improve blood flow and keep your muscles stretched out, which reduces the likelihood of muscle spasms.
Leg cramps can be caused by lack of motion as well. Imagine you are over six feet tall, sitting in the center seat of the middle row on a crowded jet aircraft, and suddenly a charley horse hits (read: how to get rid of muscle knots). Now what do you do? This seems to happen to me every time I fly—probably because of all of the walking I have to do in the airport, followed by cramped seats with no leg room. Cramps can be caused by a lack of circulation and by sitting in one position for an extended period of time. If you can, change your position every half hour or so: get up, walk around, stretch things out—unless of course the "fasten safety belt" sign is on.
Leg Cramps as a Sign of Illness
I don't know anyone who hasn't had a leg cramp. They are common in all ages and can increase in frequency when a woman is pregnant. Leg cramps can usually be dealt with at home, without more consequence than a bit of lasting muscle pain. If you follow the steps listed above (staying hydrated, stretching before activities and before bed, taking a multivitamin, and adjusting your sleep patterns) and you are still getting leg cramps, you should probably make an appointment with your doctor. It is possible that the cramps are a symptom of a larger problem. Diseases like multiple sclerosis, diabetes, and Parkinson's cause nerve damage in the extremities, and leg cramps are an early warning sign for all of them.
