Sick of Painful Leg Cramps? Here's What You Need to Do...
In addition to causing you searing pain,
leg muscle cramps can wake you up in the middle of the night and disturb
your sleep. Research has found that these spasms tend to increase
during the warmer part of the year. Most of the time, this is caused by
dehydration and the loss of electrolytes, which can lead to spasms.
Toxins from smoking and heavy alcohol consumption can also affect the
balance of electrolytes in your body and increase the likelihood of
cramping.
This terrible pain associated with leg cramps can also occur due to
muscle fatigue or mechanical stress on the muscles, especially if you
stand for long periods or walk on hard surfaces. Sometimes the cramping
is triggered by medication such as diuretics, statins, or beta-blockers.
Discuss alternative medications with your doctor to lessen this side
effect. If the pain worsens and the problem continues to the point of
debilitation, it’s best to consult with your physician as the condition
could indicate a more serious problem.
While there are prescription drugs
available, if the problem isn’t persistent, you can cure these aches
with some home remedies. If you prefer to turn to the pharmacy for
solutions, over the counter analgesic balms or menstrual cramp
medication like Midol or Pamprin are effective. One to avoid is quinine,
a commonly prescribed remedy, which is extracted from the bark of
Cinchona, a rainforest tree. The FDA has found serious risks with this
cure as large dosages can prove fatal.
1. Drink water or Gatorade before bed
Heavy exercise and low fluid intake can cause dehydration. Doctors
recommend drinking water or electrolyte filled drinks like Gatorade
before retiring to sleep. Water naturally relieves cramps and hydrates
the muscles, while the mineral filled drinks ensure your electrolytes,
such as sodium, potassium, and calcium are not depleted.
2. Place a bar of soap in bed
This strange old wives’ tale is surprisingly effective and medical
authorities even endorse it. Place a bar of soap between the mattress
and bottom sheet. Experts speculate that it might be effective due to
the emissions from the soap, or the gentle pressure that it puts on the
muscle when you randomly toss and turn during the night.
3. Stretching exercises
You don’t need to do a whole workout before bed, but three minutes of
stretching can prevent mid-sleep leg cramp disturbances. You can try a
standing calf stretch. Place one leg in front of the other and bend the
knee while extending the back leg. You should feel a relieving pull in
the muscle. If you are prone to cramping in the upper leg, try a
hamstring stretch. Put your feet together and do a standing forward bend
at the hips. Hold this pose for 20 seconds.
4. Potassium and magnesium
When your body has a mineral deficiency, it makes it difficult for the
heart to push enough blood down to your legs. Magnesium regulates the
muscle and nerve functions, blood pressure and blood sugar levels; while
potassium has a similar function but also plays a part in water
regulation. Combined together, these two minerals can encourage
effective prevention against cramping and certain foods are rich in one
or the other.
Bananas are an easy and healthy source of potassium while magnesium can
be found in nuts, lentils, and quinoa. It should be noted that if you
have kidney problems, extra magnesium can exacerbate the condition.