Leg cramps can happen if your potassium or calcium levels are too low or if you've overworked a leg muscle. Sometimes inactivity can cause leg cramps to occur when you suddenly begin to use a muscle. By eating certain foods, such as bananas, you can restore your potassium and calcium levels to prevent leg cramps.
Causes
If your diet consistently lacks certain nutrients, such as calcium and potassium, your body can experience a deficiency to those particular minerals. Your muscles need potassium and calcium to function properly. If you do not get these nutrients, you can experience leg cramps, charley horses and weak or fatigued muscles. Dehydration can also cause leg cramps.
Symptoms
When you experience a leg cramp, the pain can range from mild to severe. Sometimes it can cause your entire leg to become tense, while other times the muscle may only tighten in an isolated area. You can experience twitching, pulsating or a long, hard cramp in your leg. The cramp can come on while you're lying in bed or when you try to kick a ball or begin to jump. It will also be tender to the touch and may cramp more after it is touched.
Treatment
The treatment of a leg cramp will depend upon the cause. If your leg cramps are due to a mineral deficiency, such as potassium or calcium, include more potassium and calcium-rich foods in your diet. Bananas, dried apricots, kiwi, peaches and winter squash are good sources of potassium. You can obtain more calcium in your diet by including cheese, yogurt, ice cream and milk. It may be necessary to take a supplement, but always check with your health care provider before you begin to take supplements. If your leg cramps are due to dehydration, drink plenty of water each day to help restore hydration to your body. Pace yourself when exercising or adding a new workout to your routine if muscle overuse is the cause of leg cramps.
Considerations
You can help prevent leg cramps by changing positions often, stretching your leg muscles more often and massaging the muscle. Walking around can also help ease leg cramps. To help ease the pain associated with leg cramps, you can place a cold pack on the affected muscle until the cramping sensation passes. Taking hot baths can also help relax your muscles, which can help prevent muscle cramps.
