Leg cramps are more common than you think. Some reasons you may be familiar with, but others might surprise you:
- your weight
- dehydration/ low levels of electrolytes
- lack of blood flow
- nerve compression
- pregnancy
- under-training / overexertion
- medications (diuretics, NSAIDs, statins, birth control pills, and more)
- medical conditions involving your kidneys, thyroid, liver, circulation, and more
Suggestions for prevention:
- Check your weight. If you're over a healthy weight and need help putting together a weight-loss plan or diet, talk to your doctor. We're here to help!
- Drink enough water. Check out my blog post on personalized water consumption: https://www.ezfootankle.com/post/you-are-what-you-drink
- Warm up with dynamic movements and stretching before exercise. Heat can be applied during/after cramping episodes to help increase blood flow and relax the muscle while stretching.
- Focus on proper training, form, and getting adequate rest. Muscle imbalances can also cause cramps, so be sure your training regimen is balanced (agonist/antagonist, eccentric/concentric, etc.)
- Replace electrolytes! Replenish through foods like low-fat yogurt, bananas, spinach, and lentils. Increase your intake of vitamin D, B (1 & 12), magnesium, zinc, and potassium. Sports drinks (low sugar options!) and supplement powder forms are convenient options.
To treat:
- Stop the movement that triggered the cramp
- Apply heat + gently stretch or massage the area
- Hydrate and replace electrolytes. (Pickle juice can work in a pinch!)
- Once the cramping episode subsides, continue to work on stretching and massaging that area over the next 24 hours.
- Work on prevention tips above!
If you're taking any medications that increase the risk of muscle spasms or cramps, talk to your doctor about options including switching to a different medication, changing your dose schedule, or re-evaluating its necessity. If you're experiencing cramping that persists despite lifestyle changes, or start to experience muscle weakness, skin color changes, leg swelling, increase in frequency of cramps, or severe pain, it may be a sign of something more serious and you should seek medical care immediately.
