Cramps in the legs occur when muscles involuntarily contract and cannot relax. Leg cramps are not only a nuisance, but can be extremely painful and even debilitating. They can occur both at rest and in relation to exercise and may be secondary to electrolyte imbalance, muscle tightness, nutritional deficiency, or a specific health condition. Natural treatments can offer relief for muscle cramps.
Stretching
Lack of proper stretching following exercise can predispose you to leg cramps. According to Mark A.W. Andrews, associate professor of physiology at Lake Erie College of Osteopathic Medicine, "[It] is well recognized that, once induced, stretching the affected muscle can ameliorate cramping. Stretches should be held for 15 to 30 seconds or until the muscle relaxes and the cramp does not recur when the muscle is returned to its normal relaxed position." If you are prone to muscle spasms during your workout, take a time-out to stretch your legs properly. At the conclusion of your exercise, stretching, massage and a warm bath is an effective trio to calm overworked muscles. Epsom salts contain needed minerals to relax your stressed muscles, so adding ½ cup or Epsom salts to your bathwater can help.
Electrolyes and Minerals
Muscle and nerve cells rely on the balance between magnesium, calcium, potassium and sodium for proper functioning. An imbalance in the ratio of these electrolytes may trigger muscle cramps. If you are prone to night-time spasms, try a dose of magnesium citrate or glycinate before bed. Calcium supplements in conjunction with magnesium or even on their own also may prove effective. If you are plagued by cramps mostly during just after exercise, electrolyte replacement powders and drinks containing sodium and potassium replenish a deficiency caused by excess sweating. Drink plenty of water to ensure proper hydration.
Anti-Spasmodic Herbs
Herbal supplements with anti-spasmodic activity like Valerian officinalis and Viburnum opulus are potential treatment options for leg cramps. Viopudial, a component in viburnum, has been shown to have anti-spasmodic activity. Other herbs like valerian root have been used traditionally as a sedative and calming agent. Consult with a trained herbalist or holistic health provider for specific dosing instructions.
Foods
Proper nutrition is essential for preventing muscle cramps. Although nutritional supplements may be needed, incorporating nutrient-dense foods is advised. Foods high in potassium include swiss chard, spinach, mushrooms, bananas, broccoli and winter squash. Try magnesium-rich foods like pumpkin and sunflower seeds, summer squash and spinach. Finally, increase your calcium levels with dairy products, sesame seeds and dark leafy greens.
Evaluation
If your leg cramps are not responding appropriately to treatment, an evaluation with your health care provider may be warranted. Although muscle cramps are usually a benign condition, they may be linked to a more complex underlying disorder including nerve, kidney, thyroid or hormone disorders, diabetes, hypoglycemia or anemia.
References
- Scientific American: What Causes Muscle Cramps?
- "Proc Soc Exp Biol Med"; Viopudial, a hypotensive and smooth muscle antispasmodic from Viburnum opulus; Nicholson JA, Darby TD, Jarboe CH; June 1972
- The World's Healthiest Foods
