Whether you call it Charley horse or leg cramp, theres no way it sounds like any pleasant experience. In fact, leg cramps can be very exhausting and painful.
They generally attack at night and make people think, What causes severe leg cramps at night? and When to worry about leg cramps?
Of course, you cant afford to be shocked by their arrival and experience worse pain every other day when you have so many chores to do the next day.
So yes, it is not something you should just ignore or brush off as if nothing happened. But the good news is that these cramps can be controlled and prevented.
Are you ready to explore what causes leg cramps and how can you stop them? Just stay along!
Leg Cramps An Overview
Muscle cramps are a common condition that may happen in any part of your body. However, they usually occur in the feet and legs.
They often take place when a person is resting or sleeping and go in just a few seconds. But remember that their duration is almost 9 minutes.
And even after that, they can leave stiffness or tenderness in your muscle for over 24 hours. These cramps are especially problematic if they wake you up at night.
Prominent Causes of Leg Cramps You Shouldnt Ignore
The cause can be anything whether it's due to working with your leg too hard, holding a single position for so long, or losing fluids from your body through sweat.
Lets see what other reasons can lead to this condition:
Nerve Compression
High pressure on the nerves, especially in the spine area, can cause leg cramps. This pain gets worse when you walk and lessens while sitting or lying down.
Medical Reasons
Dont forget to see your doctor if youre experiencing more cramps than before, and have any of the below conditions:
Lifestyle Reasons
There are many activities that are prone to cramps. These involve exercises that depend mainly on the leg muscles, such as leg weight training, recreational running, and sports that need running.
Not Enough Minerals
If youve very little intake of magnesium, calcium, or potassium in the diet, it is possible that you will encounter leg cramps. Some medicines can also drain your body of these essential minerals.
Risk Factors Of Muscle Cramps To Keep In Mind
Although leg cramps arent always something to be scared of. But there are still some risk factors you shouldnt ignore. These include:
- Age: People who are old lose muscle mass very easily, and then their muscles cannot work as hard as young ones.
- Weight: If youre obese, it can increase the risks of pain in your legs.
- Extreme sweating: Most athletes who get tired a lot while playing in warm weather can also get cramps.
- Poor conditioning: Not being fit for a specific activity can cause leg muscles to tire easily.
How To Stop Leg Cramps Immediately?
Now that you know what causes leg cramps, you might wonder, How to stop muscle cramps fast? OR, How to stop leg cramps at night? Well, quick relief is undoubtedly the key to a muscle cramp.
The most effective method to stop the cramps is by stretching your leg muscle in the cramps opposite direction. While it is a bit painful, it will help break the muscle contraction.
As for supplements or foods, researchers are somehow doubtful, and the evidence is unclear.
Potassium, often present in pickle juice, along with magnesium and calcium, are believed to assist with cramps, though none of them have undergone scientific testing.
If you want to relieve muscle cramps, its suggested to:
- Perform stretches before bed or after exercise
- Warm up muscles before exercise
- Monitor electrolyte levels & select a sports drink
- Stay super hydrated
In a nutshell, proper hydration and stretching are the most useful ways to prevent leg cramps. But if the pain persists with other concerning symptoms, you must consult a doctor.
Best Stretches and Exercises To Help Relieve Pain
If theres no serious underlying cause, leg cramps generally vanish on their own after some time without needing treatment.
You can simply try out some stretching exercises to help you with that. Try the following techniques for fruitful results:
1) Hamstring Muscle Stretch
- Just sit on the floor and keep your legs straight out.
- Pull your toes upward to the knees to stretch your calf muscle.
- Simply hold it for around 30 seconds.
2) Calf Muscle Stretch
- Try to stand around one meter from any wall with both of your feet flat.
- Lean against that wall with your hands flat on that wall and arms outstretched.
- Keep your heels flat on the ground.
- Hold this position for 10 seconds and return to the upright position gently.
- Repeat this for 5 to 10 times.
3) Quadriceps Muscle Stretch
- Here, you need to stand up and hold a chair or wall for support.
- Pull your foot in the upward direction towards the buttocks, and grasp your ankle.
- Hold your foot very close to your body.
- Hold this position for 30 seconds, and then repeat it with the other foot the same way.
Conclusion
No doubt, leg cramps are involuntary muscle contractions that are painful and last from seconds to a few minutes. They can affect your exercise routine, sleep, and even quality of life.
Currently, there are no specific medications designed to treat this condition. However, you can always prevent and control them by addressing the underlying problem.
So whenever a leg cramp occurs, try flexing the muscle, massage the area, or apply ice or heat for relief!
