We have all fallen victim to the dreaded cramp at some point! What and Why? These the questions we’re shouting after the pain subsides. Here are some of the answers!
The What:
A muscle cramp is a sudden and involuntary contraction of one or more of your muscles. Even though they are generally harmless to us, they can cause severe pain and temporarily make it impossible to use the affected muscle. The most common cases of cramp are benign leg cramps that occur for no known reason and typically at night. The cramps at night tend to mostly affect the calf and foot muscles, often causing the foot and toes to curl downwards and definitely waking us up, out of even the deepest sleep!
There is also exercise related muscle cramp. This occurs during or immediately after exercise and doesn’t discriminate, whether you’re young, old, fit, unfit, healthy or unhealthy.
The Why:
There are a variety of things that can lead to leg cramps, but we don’t actually have a concrete explanation for why they happen.
Cramps often happen at night, so we could blame the position we have fallen asleep in. If we sleep with our legs slightly bent, feet pointing downwards, we are effectively contracting the hamstrings, calves and hip flexors, which can be linked to them tightening and triggering a spasm.
Another factor that may contribute to cramp is overuse of the muscles. Overuse can happen in many forms.
Everyone has a dominant side and tends to overuse one side of the body, whether this be lifting shopping bags, carrying a handbag or doing housework.
We may also be forced into overusing muscles. If we’ve been sitting awkwardly on a plane squashed between two people with our legs in a strange position, the stress the muscles are being put under could contribute to cramp.
Overuse is typically associated with injuries. If we are injured, we compensate and overuse alternative muscle groups.
Certain activities that rely heavily on the leg muscles can make you more prone to leg cramps. These include running, lower body weight training, cycling and any sport that requires a lot of movement and running – almost all sports.
Exercising without properly warming up can increase your risk of cramping. A build-up of lactic acid can also irritate the muscles until they cramp. This often happens when we don’t rest or cooldown our muscles after exercising at higher intensities.
Dehydration is a possible cause or you may not be getting enough electrolytes. Potassium, Magnesium, Sodium and Calcium help your muscles to work smoothly and enough fluid helps your body to process minerals. Many of us have little to no water in the evening due to the fear of having to get up in the middle of the night to use the bathroom. We don’t drink overnight and so there is a long period of time over which which the body can become dehydrated.
Damage to the nerves can also cause cramping pain in your legs. Muscles get their stimulus from messages passed through the central and peripheral nervous system but sometimes there can be nerves that are misfiring. This can be due to the compression of nerves, some neurological conditions, poor posture or due to an injury.
Most cases of cramp don’t indicate a serious underlying condition, but there are some medical reasons why you may be getting cramps. Cramps are associated with; Pregnancy, Kidney failure, Thyroid Issues, Diabetes, Vascular Disease. They can also be a side effect of medications, including; Contraceptive pills, Diuretics, Asthma medication and Statins. If you’re a regular sufferer of leg cramps, it may be worth considering whether any of these medical conditions could be the cause (FYI - I’m in no way qualified or suggesting that you have any of these, but if you’re ever concerned, consult your GP).
That’s the heavy stuff out of the way….!
Treatment & Prevention:
The important bit, how do we get rid of it!
Generally, cramping will disappear within minutes, but if you’re a frequent sufferer, we should be trying to prevent them. We can try the following easy remedies.
Stretching to relax the affected muscle. This can be accompanied with a little self-massage. Do it until the pain subsides and the muscle feels a lot looser. Generally after exercising we should be doing a range of stretches, starting with the tightest and most affected muscles. Regular stretching will increase the flexibility of the tissues, making it less likely that they will involuntarily contract.
Try adding some magnesium into your diet. It can be in the form of supplements or actual food. Nuts and seeds area a good place to start increasing your magnesium levels.
Add some heat or ice to the area. There are many heat pads on the market but an old school warm bath with some Epsom salts may also do the trick to relax the muscles. Ice works differently, reducing inflammation and helping the muscle to recover. Try an ice bath – Good luck!
As we mentioned above, being dehydrated can be a factor. It might take a little bit longer to take effect and ease your pain, but water or a sports drink with electrolytes can help prevent another cramp. The amount of water you need varies from one individual to another and there are many factors that may require you to take in more fluids. The amount usually depends on what you eat, your activity levels, age, the climate and the medication you take. A good rule is that if you feel thirsty, you almost certainly need more water! Regularly hydrate throughout the day and especially after exercise and we’ll be on the right path.
If all else fails and the cramps do continue, consider getting regular massages to help the muscles to relax.
Written by Krish Narraidoo
Personal Trainer & Sports Massage Therapist