Dealing With Leg Cramps Can be Challenging

Sudden involuntary constriction of a muscle is known as a muscle cramp. One of the most common types of muscle cramps are leg cramps. Anyone can have one. They can happen with individuals who put excessive strain on their leg muscles. These could be people who regularly exercise, professional athletes, or others. Leg cramps are something that often occur at night. They are often very painful. The leg muscle will be contracted until it eventually relaxes. This should happen within a few minutes. Any skeletal muscle can develop a cramp. They are something that can affect a single muscle or a person's entire muscle group. Gastrocnemius muscle groups or back of the leg and calf, quadriceps, and thigh muscles commonly experience cramps. They could range from mild to severe and last a couple of seconds or several minutes.

Causes of Leg Cramps

Muscle cramps can be caused by the overuse of a muscle, holding a position too long, muscle strain, or dehydration. The actual cause is not known. Most muscle cramps are harmless. They could also be part of an underlying medical issue. Causes of leg cramps include: 

• Mineral Depletion – When someone doesn't have enough magnesium, potassium, or calcium in their diet, it can lead to leg cramps. Some medications may deplete minerals in a person's body.
• Inadequate Blood Supply – If the arteries that provide blood to a person's legs begin to narrow, it can cause them to experience cramp-like pain. This will happen when they're exercising. These types of cramps will stop when a person is done being active.
• Nerve compression – A person may have a compression of nerves in their spine. This can cause painful cramps in their legs. This type of pain will increase the longer they walk. When individuals with nerve compression walk in a slightly forward flexed position, it could decrease or delay the painful symptoms.
• Muscle Fatigue – This is believed to be the main reason for a person experiencing leg cramps. The chances of leg cramps occurring increases when a person's muscles are fatigued in hot weather. It could be an indication the person is not properly hydrated. This type of leg cramp may be avoided by a person drinking plenty of water. They should also take it easy when they're feeling tired. Exercising when fatigued can often result in leg cramps.
• Medications – Certain types of medications can increase the risk of leg cramps.

Dealing with Leg Cramps

There are a variety of things a person can do to handle their leg cramps. Which option they should take will often depend on what is causing the cramp. Some methods to help deal with cramps include: 

• Moving – Walking around often resolves leg cramps. When this is done, signals will be sent to the muscle that it needs to relax and stop its contraction.
• Stretching – Stretching can help relax the muscle that is cramping. A person should immediately stop doing what may have caused their leg cramp. They can then carefully stretch the muscle and gently hold the stretch. Some people massage the cramping muscle as they stretch or when they are finished.
• Electrolytes – Hydration is essential to avoid leg cramps. It could take a little longer to resolve. When a person has a sports drink with electrolytes, it could end their leg cramp and help to prevent another one.
• Magnesium – Should a person have regular leg cramps that aren't associated with a medical condition, magnesium could help. People have had success avoiding leg cramps by adding seeds, nuts, and other sources of magnesium to their diet. There are physical therapists, coaches, and personal trainers who recommend also using magnesium on the outside of the body. This comes in the form of Epsom salts.
• Heat – An old method for dealing with leg cramps involves putting a wet cloth in hot water and then pressing it onto the muscle of the leg that is cramping. It may also be a good thing to take a hot bath and soak the cramping muscle. The heat from a heating dry pad has been known to help. It is recommended a person start the pad on the lowest setting. The heat level can then be slowly increased until relief is experienced.

When a person gets leg cramps, it can be very frustrating as well as painful. The cramps could be gone in a few seconds, but they usually last an average of nine minutes. The affected muscle could be tender for as long as 24 hours after cramping. In most cases, leg cramps are not a reason to be concerned, but if they are chronic or excessive, it can be good to talk to a doctor.