Causes of Leg Cramps

What are Leg Cramps?
Leg cramps are sudden involuntary contractions of the leg muscles. While muscle cramps can occur in any of the skeletal muscles of the abdomen, hands or arms, they are most common in the feet and legs, especially in the soles of the feet, the calf muscles which are at the back of the lower leg, the hamstrings which are at the back of the thigh and the quadriceps which are at the front of the thigh.

In most cases, they happen at night, while sleeping. The muscles suddenly contract and seem to bunch up, and feel as hard as a rock. This feeling gradually subsides, as the muscles relax again. In some cases, muscle cramps could be just a minor tic and of just a few minutes’ duration while some people suffer from extremely painful cramps that last for over 10 minutes. Even after that, the sore feeling remains for some time. Sometimes, they occur repeatedly in the same group of muscles.

Causes of Leg Cramps:

• Poor flexibility is a major reason of leg cramps. People who live sedentary lives, with no exercise, especially of the legs, seem to be more prone to leg cramps.

• Muscle fatigue is another cause and is especially related to a new physical activity, for example swimming.

• Athletes too suffer from leg cramps after prolonged activity, or if their bodies are not suitably warmed up, before undergoing hectic physical activity.

• Dehydration is also known to cause leg cramps.

• Extreme heat and exercising in such condition of extreme heat also leads to spasms in the leg muscles. This happens because of electrolyte depletion and dehydration, caused by sweating. Sweat contains electrolyte (calcium, magnesium, potassium and salt) and fluid. Too much sweating causes a fall in the levels of these essential nutrients, leading to muscle cramps.

• Post-menopausal women too are often subject to leg cramps, especially at night. This is related to calcium deficiency.

• Muscle spasms have also been related to ageing. They occur quite frequently in people over 50 and are linked to a slowing down of the blood circulation. This prevents adequate amounts of oxygen and nutrients from reaching the muscles, thus leading to painful cramps.

• In some cases, prescription drugs, such as those given for high blood pressure, are also responsible for frequent leg cramps. This is because, some of them are diuretic and cause an imbalance in the fluid levels of the blood, along with essential nutrients and electrolytes.

Immediate Relief: While a spasm will ultimately go away on its own, you can get immediate relief by flexing the affected muscle gently and slowly. This will help to lengthen the shortened muscles. You can also gently massage the affected muscles. If the spasm persists, apply heat pads to the area.

Prevention:

• Exercise on a routine basis, in order to keep your muscles supple and healthy, and to ensure that they get sufficient supply of blood and oxygen.

• Good nutrition will go a long way in reducing spasms. Eat a diet rich in potassium, magnesium, sodium and calcium. This is especially applicable to post-menopausal women, ageing people and athletes who tend to burn up lots of calories. Fresh vegetables and fruits like tomatoes, broccoli, potatoes, bananas, grapefruit, oranges and cantaloupes are especially beneficial.

• Drink plenty of water to keep yourself hydrated.