Leg cramps are sudden and painful, most often occurring in the night during sleep. The severity ranges from a mild muscle discomfort to a sudden, intense pain. Often called a "charley horse," cramps can be harmless, caused simply by the position of your leg while sleeping. In other cases, cramps can be a symptom of a serious medical condition. Treatment for cramps include stretching, massage and fluid replenishment.
Description
Leg cramps are a sudden, involuntary contraction of a leg muscle. The pain is due to a muscle experiencing a spasm while in a contracted, or shortened position. Mostly affecting the calf and hamstring muscles, cramps can last from a few seconds up to 10 minutes. There is an increased chance of leg cramps occurring with age, during rest and at night.
Causes
Typical causes of leg cramps are a lack of circulation or blood flow to the leg muscles and dehydration. Circulation problems may be caused by inactivity, age, pregnancy and low fitness levels. Hydration problems occur in hot, humid weather due to excessive sweating without re-hydration. Low salt, potassium and carbohydrate levels also contribute to muscle cramps. In some cases, cold weather causes cramps because of insufficient blood flow and inadequate water intake. Additional causes include being overweight and taking certain medications.
Cramps due to circulation problems can be a sign of serious medical conditions such as diabetes, kidney problems and peripheral artery disease.
Stretching for Treatment
Cramps are caused by a muscle being in a flexed, or bent contraction, shortening the muscle. Cramps are alleviated by elongating the muscle, returning it to a relaxed and lengthened position. Stretching, an enlongation of a muscle group, will bring the muscle away from the contracted position, allowing the muscle to relax. In addition, stretching promotes circulation, stimulating blood flow to ease muscle pain.
Types of Stretches
Calf cramps occur due to the knee being slightly bent and your toes pointing down. This puts the calf muscle in a contracted position. Stretching to alleviate calf cramps involves straightening your knee and pulling your toes up towards your knees, putting the muscle in a stretched position. Perform stretches gently, adding massage to the stretch to relax the muscle.
Hamstring cramps can also occur when your knee is in a slightly bent position. Perform stretches to alleviate hamstring cramps by straightening your knee and bending at your torso, reaching with your arms, and bringing your chest toward your feet.
References
- MayoClinic.com: Night Leg Cramps
- Patient UK: Cramps in the Leg
- Leg Cramp Site: Helping You Prevent and Avoid Leg Cramps
- American Academy of Orthopaedic Surgeons: Muscle Cramp
- SportsInjuryClinic.net: Leg Cramps
- "The Book of Body Maintenance and Repair"; American Physical Therapy Association; 1999
