Calf cramps are also called nights cramps or Charley Horses. They signify agonizing spasms that typically appear in the leg muscles. Lower leg cramps can awaken you in the center of the night nonetheless they can also take place in daytime during activities such as working and cycling.
Generally, night lower leg cramps are safe and can be relieved or even avoided with some simple stretches or other self-care steps. However, if they commence to occur and cause severe discomfort regularly, you should visit your physician. This is especially true if lower leg cramps are interfering with your rest or you’re having muscle weakness, bloating, numbness or pain that lingers or persists another.
Although the chance to getting night knee cramps boosts with age, it’s difficult to determine the cause. Actually, these cramps often arise for no known reason.
Dehydration, prolonged resting, or not getting enough potassium, calcium mineral or magnesium in what you eat can be associated with calf cramps therefore can certain medications – including diuretics, beta blockers and other blood circulation pressure drugs.
Sometimes, these cramps may be related for an root metabolic condition also, such as an underactive thyroid (hypothyroidism) or a parathyroid condition. Diabetes or other conditions that disrupt your metabolism can cause muscle cramps also.
The pain induced by knee cramps may differ in power and previous from simply a couple of seconds to quarter-hour or more. To be able to get pain relief:
- gently rubbing a cramped muscle can help it relax;
- stretching also can ease a spasm.
- for a calf cramp, try standing and putting your weight on the leg in question and then slightly bending your knee.
- if you’re in too much pain to stand up, straighten your leg and flex the top of your foot toward your head.
- applying cold or heat also can offer some relief. To relax your tense muscles, apply ice or a cold pack directly to the area where you feel cramping.
- applying heat with a warm towel or heating pad, or by taking a hot bath or shower, can also make you feel better by reducing muscle pain or tenderness.
Although night leg cramps can surprise you, prevention is possible. These steps can help:
1.Staying hydrated — Drinking water and other liquids throughout the day can keep you from becoming dehydrated. It can also help your muscles contract and relax more easily. It’s especially important to replenish your fluids when engaging in physical activity and to continue drinking water and other liquids after being active.
2.Stretching before bed — It’s a good idea to stretch before going to bed if you have night leg cramps.
3.Doing light exercise — Riding a stationary bike for a few minutes before bedtime may help prevent cramps while you’re sleeping.
4.Choosing the right shoes — Wearing shoes that have proper support may also help you prevent leg cramps.
5.Un–tucking the covers — Loosen or un-tuck the bed-sheets and other covers at the foot of your bed.
If self-care strategies aren’t keeping cramps at bay, pain relievers such as acetaminophen (Tylenol, others) may help you as well.
15 Foods That Help Leg Cramps
- apple cider vinegar
- sea salt
- pumpkin seeds
- green leafy vegetables
- salmon and sardines
- Greek yogurt