Night Leg Cramps

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As the name suggests, nocturnal leg cramps occur at night while sleeping or resting, and the cramps aggravate with age.

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Read more about the various causes and treatment methods of night leg cramps in greater detail.

Also called charley horse, with this cramping the commonly affected areas of the body are the calf, foot and the thigh. Although referred to as nocturnal leg cramps, they can occur at any time of the day or night.

Night leg cramps are not chronic and may last for about 10 minutes with possible soreness after they are gone.

These cramps are not gender specific and they might affect both men and women equally and apart from people who are more than 50 years of age, small children are also affected at times.

Some Remedies For Nocturnal Leg Cramps

Staying hydrated by drinking plenty of water, indulging in stretching exercises, wearing shoes which give proper support and maintaining a proper posture while sleeping, are some of the preventive measures that can be followed in order to reduce the frequency of nocturnal spasms.

Causes Of Nocturnal Leg Cramps

There are no such definite causes of nighttime leg cramps, however, based on assumptions and possibilities, there are some cases that have been linked with these cramps. These include overuse or overexertion of muscles, sitting in the same place for a long period of time or sitting in an improper posture and dehydration. Being dehydrated is considered as one of the causes of  cramps generally, as there is not enough water for transporting vitamins, minerals and other substances throughout the body.

Leg cramps while sleeping have been found to be common among expecting mothers and elderly, probably due to poor blood circulation in their limbs. People with a sedentary lifestyle are also vulnerable to leg cramps and they become prone to this disease if they do not maintain enough consumption of water for the body to remain hydrated. Nocturnal leg cramps have also been found common among people who have deficiencies of calcium, potassium and magnesium.

Certain medical conditions such as diabetes, peripheral vascular disease, Parkinson’s disease, endocrine disorders and medications such as contraceptive pills (birth control pills) have also been hold responsible for the occurrence of  leg cramping at night.

How To Treat Night Leg Cramps?

It has been found that people suffering from leg cramps and spasms increased the level of potassium in their diet and seemed to have reduced the frequency of cramps. Some examples of potassium rich foods are bananas, apricots, nectarines, dates, grapes or raisins, beans, the cabbage/broccoli family of vegetables, oranges, grapefruit and its juice, pork, lamb, potatoes and corn, saltwater fish (like tuna), tomatoes and tomato juice.

> Instant Leg Cramp Relief. Get It Now !

Pain from leg cramps, that might occur suddenly, after getting up from the bed, can be relieved by applying a hot compress and massaging the cramped muscles. Even soaking the affected leg in warm water reduces the pain to a great extent.

Another cure for leg cramps is the exercise of holding your toes to stretch your calf muscle. Pull them towards your knee and extend the leg straight out. This is an effective exercise which can be followed before going to bed and after waking up. While you are doing this exercise, you will feel the effect in the back of your calf muscles. Stretching the legs and Achilles tendons on a regular basis shows major improvements in leg cramps treatment.

The calves, when toned and well stretched, are less prone to developing cramps. For this, exercises such as ‘toe-ups’ and ‘wall stretches’ are helpful.

Being aware of such cramp treatments, comes in handy at times when there are less chances of getting any medical aid

However, in serious cases, where the pain becomes unbearable, a doctor should be the first point of contact. He is the one who can pinpoint the causes and provide the right remedy.

By Rajib Singha

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Cramps in the leg, especially at night are associated mainly with with muscular overexertion, or dehydration and it may have something to do with flat feet too!

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When a painful, agonizing leg cramp strikes you, you want to know how to get rid of that leg cramp and how to prevent any more from occurring. There are a few conventional treatments you can try for yourself, and there is a great alternative treatment that is worth consideration too.

A leg cramp occurs when a muscle spasms with involuntary contraction. It is the familiar charlie horse – a painful knot in the calf, hamstring, quadriceps, or even foot. The agony can last only a few seconds or up to fifteen minutes … or more. Painful leg muscle cramps often occur at night and can disrupt your sleep.

How To Get Rid Of Leg Cramps

To prevent leg cramps you must stay hydrated, and follow a proper, balanced diet. These two things are important because the muscles in your legs must have an adequate supply of oxygenated blood and the proper amount of electrolytes. These are simply facts of the way we human beings are designed. When you lack in water intake and proper diet, your chances of suffering from cramps in your legs increases.

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Use VALERIN® for Natural Relief Of:

• Muscle Spasms

• Tension and Stress

• Low Back Pain

• PMS, Menstrual Cramps

• Tight Muscles

• Back Sprain and Strain

• Leg Cramps

• Pulled Muscles

• Neck and Shoulder Pain

Drink water. Eight glasses of water a day is a good guideline. Before you exercise, make sure you do some stretching and warming up before you go full-bore into that basketball or tennis game, or even before you begin your workout walk.

Eat a healthy diet. This will help reduce your chances of suffering from leg cramps.

Consult a health professional as what should be included in your diet. To help prevent leg cramps, it is important have the proper amount of vitamins, minerals, and electrolytes provided in your diet. Potassium is necessary to help fight against leg cramps. Potassium can easily be obtained by eating bananas, a very healthy food.

Sometimes, keeping hydrated and eating a healthy, balanced diet are not enough to keep leg cramps away. You may need something more.

Natural, safe, and alternative remedies are often very helpful in getting rid of leg cramps and lessening their symptoms. Natural remedies can be very effective in getting rid of leg cramps. Natural remedies are available for just about any malady you may suffer.

There are natural remedies for practically all ailments you may suffer from. A natural remedy is a natural substance or herb that is prepared, processed, or formulated for its medicinal properties using only natural substances. In contrast, most Western health systems are based on synthetically produced medicines.

Leg Cramp Away by Native Remedies is an alternative, natural, and safe treatment for leg cramps. It is a safe, non-addictive, FDA registered natural remedy containing 100% homeopathic ingredients selected to temporarily relieve leg cramp pain.

If you want to know more about how to get rid of leg cramps with Leg Cramp Away, then I recommend learning more at either http://www.squidoo.com/how-to-get-rid-of-leg-cramps or http://legcrampaway.blogspot.com/.

I’m a software developer who has developed two applications that help people manage their health. I have successfully sold this software over the Internet for over ten years. Health and wellness are passions of mine. I hope this information has been useful to you.

Article Source: http://EzineArticles.com/?expert=Jake_Hickory

More blog stories about cramping and cramp remedies here …

Cause of Leg Muscle Cramps and Feet, Treatment Options

Nighttime cramps are most common in the legs and feet and possible causes and treatments are various and listed here. 

Quick, Cure For Leg Cramps

Some timely suggestiopns about how to get rid of the pain caused by night time leg cramps.  

Natural Treatment for Leg Cramps

Leg cramp is an unpredictable problem in our life; it persists for a few moments but tends to damage all our normal movements for that small span of time.

Leg Cramp Relief | How to Stop Leg Cramps | Leg Cramping Remedy

For leg cramp treatment, supplements of calcium and magnesium should be taken. Other way to prevent leg cramping is to eat diet rich in milk, cheese and yogurt.

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During a hard practice, game or match, an athlete might experience muscle tightness and cramping

If severe enough a muscle cramp can finish you from competition. What causes the cramps? Is there a cure?

What Causes Muscle Cramps?

Sweating more than usual through high sports activity may lead to the loss of essential mineral salts. Sweat is mostly water but contains many other compounds including sodium, chloride, potassium, calcium, and a host of other compounds. Muscle cramping is verty likely to be an inevitable experience for most runners and other endurance athletes

Muscle Cramps: Causes and Cures

Fluid and Sodium Factor

Although there are many causes of muscle cramps, large losses of sodium and fluid can be key factors that predispose athletes to run-of-the-mill muscle cramps. Sodium is an important mineral in initiating signals from nerves and actions that lead to movement in the muscles, so a deficit of this element and fluid may make muscles “irritable.” Under such conditions, a slight stress, such as a subsequent movement may cause the muscle to contract and twitch uncontrollably

Cramping Case Study

A case study* lends support to the theory. An elite tennis player was found to lose more sodium in his sweat during several hours of play than he consumed throughout the entire day. During intense play that resulted in sweat loss of up to 3 quarts an hour, the player knotted up with the cramps. Following physiological testing, it was recommended that the player add salt to his diet and drink sports drinks (Gatorade). This addition of sodium reduced subsequent cramping episodes. Whenever the player felt cramps coming on in a game, he drank a sports drink containing sodium chloride.
The cramps ceased.

Sodium Meals

After checking with a physician to rule out serious causes an athlete who experiences
muscle cramps after a workout might want to add sodium to meals. Given the popularity of low sodium diets, a sodium deficit is not out of the question when an athlete is sweating at high rates, particularly in the hot months of the year. Salty
snacks or an extra tap of the salt shaker will help replenish the mineral. Consuming sports drinks that contain an adequate amount of sodium is also a subtle way to replace sodium.

Gatorade contains 110 mg of sodium per eight ounces, the same amount of sodium in a glass of milk or slice of bread. This is an amount which helps replace lost sodium yet still meets FDA standards for being a low-sodium food.

Minding Your Minerals

For many years, players have attributed cramping to the depletion of potassium or other minerals like calcium and magnesium from the body. However, research indicates that these minerals are less likely to cause cramping. The amounts of potassium, calcium and magnesium in sweat are low compared to those of sodium and chloride. In addition, potassium, magnesium and calcium are easily replaced by the diet, so a deficit of any of these is rare.

Other Potential Causes

Diabetes, neurologic disorders or vascular problems could be a factor in cramping episodes. Also, anecdotal reports indicate that the use of certain dietary supplements such as creatine might increase the risk of muscle cramps. If cramps suddenly occur without a prior history, consult a physician to rule out more serious causes.
Players have attributed cramping to the depletion of potassium or other minerals such as calcium or magnesium. The current medical thinking doesn’t support this. Muscles tend to hoard potassium, calcium, and magnesium such that they are lost at
minor levels in sweat, compared to sodium and chloride losses. The diet usually supplies adequate amounts to prevent deficits that would contribute to cramping episodes. But further research may tell us otherwise

Preventing Cramps

Stave off cramps before they start by recommending athletes to follow these simple guidelines:

• Drink plenty of fluids to stay hydrated during exercise

• Replenish sodium levels during times of heavy exercise and profuse sweating with a sports drink like Gatorade

• Ensure adequate nutritional recovery, particularly for salt, and rest for muscles after hard training.

Quick Fixes for Cramps

When cramps strike during a workout or competition, take immediate action with the following:

• Stretch. Because cramps are often related to a change in weight bearing, stretching and non weight-bearing exercises are effective treatments.

• Massage the area. Rubbing the cramped muscle may help alleviate pain as well as help stimulate blood flow and fluid movement into the area.

• Stimulate recovery. Rest and adequate rehydration with fluids containing electrolytes, particularly sodium, will quickly bring improvement.

* Bergeron, M. Heat Cramps During Tennis: A Case Report.
International Journal of Sport Nutrition 6:62-68, 1996.

By CRAIG A. HORSWILL, Ph.D., principal research scientist, Gatorade Sports Science Institute (Barrington, IL)

You will find more info and resources on Leg cramping and leg cramp relief in the selection of posts below

Foot and Leg Cramps

A description of what leg and foot cramps are, how they come about and some suggestions of how you can get some relief. … The frequency of muscle cramps in the foot or leg is more amongst sports persons and aging individuals. Feet being the organ of maximum weight bearing, foot cramps are more common than any other muscle spasms in the body. What are leg and foot cramps? Foot cramps are jerky non-voluntary spasms in a muscle or a muscle group 

Get Chiropractic Massage Treatment for Sciatica in Ybor City

There may be cramping, burning, numbness and tingling. The pain can be minimal to intense and can range from occasional to constant. It may be accompanied by weakness and loss of reflexes. Sufferers may find it difficult to go about … Chiropractic massage provides not only pain relief but a long term resolution of the underlying problems causing pain. For individuals who are not experiencing discomfort and are leading active sporty lives, chiropractic sports massage can help

A Pain in the Leg – Cramp Relief

Commonly used in Sports Massage, Physical Therapy, and stretching routines — Reciprocal Inhibition is defined as a muscle’s automatic relaxation response to accommodate the contraction of its opposing muscle. Basically, in order for one muscle group to … The icing on the cake with using the Reciprocal Inhibition technique was that there wasn’t any residual aching from the cramp. I experienced my cramp, relief, and back to peaceful sleep, all within a few minutes

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Muscle cramps are no fun; They are painful and they immediately interrupt whatever you were doing

>>   Leg Cramp Remedy, Leg Cramp Relief, Click Here

It can be even worse watching someone in pain and not knowing how to help relieve their pain. Furthermore, if you try to help by stretching their cramped muscle, you could actually be hurting them. There is a simple technique known to many massage therapists that will cause an immediate release of muscle cramps in a very safe way. It does this by tricking the body to release the cramp.

Simple technique: Instant Relief From A Muscle Cramp

The way to release a cramp in the back of the calf is hold the top of your partners foot down, then have your partner try to raise their toes and the top of their foot against your resistance. The cramp should release within seconds. Then you can gently massage and stretch out the cramp. To see a video clip demonstrating this technique, please visit my website listed at the bottom of this article.

Having your partner try to raise the front of their foot will cause the muscles on the front of their calf to contract. When one muscle contracts, the opposing muscle is sent signals to relax. This happens so that we don’t fight our own movements. The contraction of the muscles on the front of the calf will cause the muscles on the back of the calf to relax.

This technique can be used on any muscle in the body. You just have to have your partner try to stretch out the cramping muscle while you hold them to prevent the stretch from happening. For instance with a cramp in the bottom of the foot hold their toes down and have them try to raise their toes against resistance. If your partner has a low back spasm have them try to sit up while you hold their shoulders down.

The described technique only provides relief from a muscle cramp and does not address the cause.

The underlying cause of majority of muscle cramps is from a deficiency of calcium, magnesium, or potassium.

The muscle cramps that happen in the middle of the night are typically caused by a deficiency of calcium and magnesium. Sources of calcium include dairy products, leafy green vegetables, seeds and nuts, and seaweeds. Sources of magnesium include seeds, nuts, leafy green vegetables, and my favorite, dark chocolate.

Potassium deficiencies

Potassium deficiencies can also cause muscle cramps. Potassium is lost with the body fluids such as with sweating, vomiting, diarrhea, and through the urine with diuretic drugs. Potassium deficiency cramps are more common after athletic events or after illness. Potassium can be restored with electrolyte drinks such as Gatorade, or with fruits (bananas, oranges), vegetables, soup broth, and juices.

When a small child or infant is having muscle cramps it can be a medical emergency. They have much smaller stores of potassium to begin with, and a deficiency will affect the skeletal muscles first before affecting the heart. Electrolyte drinks such as Pedialite can replenish the potassium.

With proper nutrition and the application of this technique muscle cramps should no longer be a problem.

The Healing Arts Institute, directed by Dr. James Mally, N.D., is one of the leading Sacramento massage schools. Initial training, continuing education massage classes and instructional training videos-DVDs such as the massage instructional DVD are offered for sale.

Originally published on SearchWarp.com for Rob Tendick Tuesday, August 22, 2006
Article Source: Instant Relief From A Muscle Cramp

Natural Treatment for Leg Cramps – Home Remedies for Leg Cramps

Leg cramp is an unpredictable problem in our life; it persists for a few moments but tends to damage all our normal movements for that small span of time. 

Leg Cramp Relief | How to Stop Leg Cramps | Leg Cramping Remedy

For leg cramp treatment, supplements of calcium and magnesium should be taken. Other way to prevent leg cramping is to eat diet rich in milk, cheese and yogurt.

Keeping Yourself Fit: Leg Cramps and Miscarriage

Suggestions for Leg Cramps: fef 1. Eliminate spices. 2. Eliminate fats. 3. Eliminate alcohol 4. Eliminate coffee 5. Eliminate carbonated beverages from your food. 6. Drink milk before each meal to cover the stomach wall 

Treatment for Leg Cramps

Treatment for Leg CrampsHave you ever suffered from painful leg cramps and wondered about a natural home treatment for leg cramps?Well, there are a few things you can try at home, and there is a natural treatment for leg cramps 

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Cramps are a sudden, involuntary, painful muscular contraction, sometimes also called a muscle spasm

It is a sudden pain that you get when the muscles in a particular part of the body tighten, usually from cold or too much exercise and which often happens at night. Let’s have a brief journey through foot and leg cramps…

Muscle Cramp:
A muscle cramp is an involuntarily and forcibly contracted muscle that does not relax. There are varieties of causes and types of muscle cramp. Numerous medicines also can cause muscle cramps. Most of the muscle cramps can be stopped if the muscle can be stretched. Muscle cramps can be prevented also.

Foot and Leg Cramps

Cramps can occur in a skeletal muscle, but are common in legs, feet and muscles that cross two joints (e.g.: the calf muscle).

Cramps can involve part of a muscle or all the muscles in a group.

The most commonly affected muscle groups are:

(1) Back of leg/calf (gastrocnemius)
(2) Back of thigh (hamstrings)
(3) Front of thigh (quadriceps)
(4) Feet, hands, arms and abdomen.

The intensity of muscle cramps ranges from slight to severe pain. A cramp feels rock hard and last for a few seconds to several minutes or longer. It is common for cramps to ease up and then return several times before they go away entirely.

Causes:

The exact cause is not known, but experts think that it is related to poor flexibility of muscles, muscle fatigue or doing new activities. Other factors such as dehydration, depletion of electrolytes (potassium, sodium, calcium or magnesium), injuries, and inflammation and nerve damage can cause cramps. Cramps are more common during exercise in the heat because sweat contain fluid as well as electrolytes. When these nutrients fall below a certain level, the incidents of muscle spasms increase.

Athletes are more likely to get cramps when the body is not conditioned and therefore subject to fatigue. Cramps often develop near the end of intense or prolonged exercise or the night after at nighttime.

Treatment of Muscle cramp:
Muscle cramps usually go away without treatment. However if  it persists then:
(1) Stop the activity that causes cramp.
(2) Gently stretch and massage the cramping muscle.
(3) Hold the joint in a stretched position until the cramp stops.

Prevention:
(1)Improve fitness and avoid muscle fatigue.
(2) Warm up regularly before exercise and stretch after it.
(3) Stretch the calf muscle.
(4) Stretch the hamstring muscle.
(5) Stretch the quadriceps muscle.

Leg cramps:

Leg cramps or spasms are a painful tightening of the muscles in the leg. Staying bed for long periods of time also can cause leg or foot cramps. Leg cramps can be recognized by the sudden pain or discomfort in a leg or foot and a tight or stiff feeling. Nocturnal night cramps occur during the night or while at rest. The cramps can affect persons of any age group, but they occur mostly in middle aged and older people. The exact cause of night cramps has not identified by the researchers. The problem is most likely with nerves controlling the muscles rather than with the muscles themselves.

Causes:
The cramps are caused by overexertion of muscles, structural disorders, standing on concrete, prolonged sitting, inappropriate leg positions, or dehydration. Less common causes include diabetes, Parkinson’s disease, hypoglycemia, anemia, thyroid, endocrine disorders and use of some medications. Low levels of certain minerals known as electrolytes have been linked to leg cramps. Certain drugs, pregnant women and dialysis patients often complain of leg cramps.

Treatment:
(1) When cramping occurs, try walking on the affected leg and elevate it.
(2) Stretch your calf by grabbing toes and pulling them upward towards your knee, especially with your leg extended straight.
(3) Take a hot shower bath or apply an ice massage to the cramped muscle.

Persistent or severe cramps are often treated with medication

Prevention:
To prevent cramping consider a regular use of electrolytes. Stretching your calves regularly during the day and at night will help. Prevent night cramps by stretching you calf muscles with wall pushups and applying a heating pad for ten minutes before going to bed. Keeping the blanket loose at the foot will prevent unnatural positioning of your feet which can cause night cramps.

Foot cramps:
A Foot cramp is the tightening or painful contraction in the middle of the foot and tries to crush the foot in a kind of vice. In many cases, the deep muscles in the foot actually knot up and contract.

(1) An overworked foot can be susceptible to foot cramps.
(2) Poor circulation of oxygen being carried to the foot.
(3) Lack of potassium.
(4) Dehydration.
(5) Changing hormone levels.
(6) Pinched nerves- caused when the electrical impulse from the brain cannot reach the muscles.
(7) Alcohol or tobacco use
(8) Nutritional deficiency.
(9) Environmental toxicity such as poison from factories, contaminated water.
(10) Chemical sensitivity.

Treatment:

(1) Slowly pull the foot away from the cramping position and hold it there until the foot cramp disappears. Massage the foot for 5 to 10 minutes until feels better.
(2) Take a dose of aspirin or ibuprofen to relieve foot cramp.
(3) Elevate your foot to the level of your waist.
(4) Use moist heat on the foot cramp three times a day if it is chronic.
(5) Soak the foot in warm water.
(6) If necessary wrap the foot in an elastic bandage.
(7) If it is an athletic injury, apply ice pack but not directly.
(8) Stay off your foot and give a chance to heal.
(9) See a doctor if it is chronic.

By Jayashree Pakhare

Preventing leg cramps

My grandmother suffered from leg cramps and used a camphor block in her bed. I too, minus the camphor, suffered night leg cramps for the last 25 years usually one leg would cramp followed very quickly by the other leg. 

Deal With Leg Cramps while Sleeping

The position in which we sleep – knees slightly bent and feet pointing slightly downwards, is supposedly conducive to leg cramps. This is said to be the basic cause of leg cramps while sleeping. The other causes of a leg cramps in bed … 

Leg Cramps While Sleeping : Foot Cramps Causes And Remedy

You could take a spoonful of either, daily, to prevent those nasty leg cramps in the future. Roll up a few blankets or bed sheets and place them at the bottom of your bed before you sleep.

Balanced Health: Leg Cramps

If you get leg cramps frequently at night, start a stretching regimen before bed. Try pressing your toes against a wall to stretch out the calf muscles; hold for 30 seconds, relax, repeat several times. CoQ10 may aid in relieving muscle 

Technorati Tags: calf, cause, cramp, cramps, foot, in bed, leg, muscle, night, nighttime, pain, relief, remedies, spasm, spasms

Leg and Foot cramps rarely interfere with our routine activities and shouldn’t be very worrisome. Yet, that specific span where one experiences foot cramps is particularly agonizing.

The frequency of muscle cramps in the foot or leg is more amongst sports persons and aging individuals. Feet being the organ of maximum weight bearing, foot cramps are more common than any other muscle spasms in the body.

What are leg and foot cramps? Causes of Foot Cramps
Foot cramps are jerky non-voluntary spasms in a muscle or a muscle group extending from few minutes to few days. The aggravated pain is because of the muscle contracting without effective shortening of the muscle. Spasm might leave the muscle sore even after the pain is gone.

Which are the regions of the foot and leg affected?
Inner arch of the foot and toes of the feet, especially the big toe. Other common leg regions affected are thigh and calf muscles.

What are the causes of cramps?

• Sedentary lifestyle leading to obesity and muscle weakness
• Flat feet or hyper flexible joints
• Injury caused by repetitive motion
• Lack of muscle strengthening exercise
• Sudden increase in the intensity of workouts increases the pressure on foot
• Increased breathing during cardio exercises cause lower availability of calcium in blood
• Poor blood circulation and hence lower supply of oxygen in the blood as seen in alcoholics and smokers
• Electrolyte imbalance pertaining to low calcium and potassium levels as well as high magnesium levels are related to spasms. Potassium imbalance disturbs the magnesium and calcium metabolism necessary for normal muscle contraction
• Vitamin D deficiency
• Inadequate hydration causes depletion of body fluids leading to cramps
• Hormonal imbalance can cause muscle cramping
• Foot problems like tendonitis and plantar fasciitis
• Old worn-out footwear
• Diseases like Parkinson’s disease, Huntington’s disease, multiple sclerosis, illnesses of the nervous system, diabetes, tetanus and thyroid problems can also cause cramps.

What are the home remedies and medications for cramping?

• The leg or the foot region with cramp should be moved in a direction opposite to the cramp to relive the undue stretch on the muscle. To relieve the cramp in the toes, they should be turned upwards. If the muscle spasm is in the calf region, “forced dorsiflexion of foot” relieves the muscle contraction and pain within seconds. Here, dorsiflexion means elevating the fore-foot keeping the heel stable.
• Prescribed pain-killers can take care of the pain if severe.  Natural pain relievers may be preferable
• Applying ice packs to the affected region helps in acute cases. However if the cramp persists for more than a day, warm water is recommended to reduce the muscle soreness.
• Affected area should be given adequate rest and an elastic bandage is used for compression that would promote quick healing.
• Massaging the cramped portion with ointment or massage oil helps reduce the muscle fatigue.
• Adequate supplements with professional medical advice is a must to correct the electrolyte and nutritional deficiencies
• The energy therapy EFT can also be instantly applied for quick pain relief on the spot

How can we prevent leg cramps and spasms?

• Reclaim physical fitness to avoid muscle pain
• Proper warm-ups and cool downs before exercising or playing
• Stretching exercises to increase the overall muscle strength
• Use of proper sports gear or exercise equipment reduces the chances of spasms
• Adequate hydration should be maintained with water and other liquids.

Know more about other causes of heel pain

• Plantar Fasciitis Symptoms and Treatment
• Heel Spurs as a Cause of Heel Pain
• Heel Pain Caused by Tendonitis

By Dr. Meenaz M

Leg Cramps While Sleeping : Foot Cramps Causes And Remedy

Foot And Nocturnal Leg Cramps. A cramp is caused due a sudden, painful, involuntary muscle contraction. When muscles in a particular area in the body contract, the sudden pain that you experience is a cramp. 

All Leg And Feet Cramps messages

I have written about my son Steve’s leg and feet cramps and a couple of you advised him to use a bar of soap in his bed at his feet at night. He is doing this and it does seem to be helping some. He got Ivory soap 

8 Ways To Read Your Body’s Warning Signs For Health

My own experience with leg and foot cramps at night is that I need to drink more water during the day, especially during the summer. I hope this may help you. .

Leg Cramping at Night

If the quantity of these essential salts is a little too much or is not enough to maintain proper muscle functioning, severe leg and foot night cramps could be the result. A diet high in phosphorous 

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Is restless leg syndrome a rare and difficult to condition or a simple dietary deficiency that can be quickly remedied?

Do you have restless legs syndrome?  Maybe you just think you do thanks to the advertising savvy of pharmaceutical companies who make millions exaggerating this rare condition.

Restless Legs Syndrome: Forget the Media Hype

They’ve been so successful, that it’s become an epidemic in a population of restless yet inactive people who may really just be suffering from a common mineral deficiency.

I’ll discuss that deficiency with you in just a moment.  But first, I’d like to explain why you should avoid if at all possible the popular prescription drugs that are being marketed to treat restless legs syndrome (RLS).

The main RLS drugs fall under the category of tranquilizers, sleeping aids and pain relievers — substances that are highly addictive and are only masking the true problem.

The worst of the batch is Requip (ropinirole) which plays with your brain chemistry in the way drugs for Parkinson’s disease and ADHD do — by increasing or decreasing your production of dopamine (which regulates most of your bodily functions).

In fact, Requip is so powerful, it is often prescribed to lessen the effects of Parkinson’s disease.   “Hallucination” is listed under significant adverse effects of the drug.

Here’s what you really need to know about RLS but will not learn from any TV commercial.  The most common cause is usually a simple deficiency of the mineral magnesium in the muscle cells. Treating restless leg syndrome can be a natural process

Magnesium is the key component that allows cells to absorb other minerals like calcium, iron and potassium that are needed by your muscle cells.  Magnesium also allows your muscles to relax and even combats insomnia. These are three darn good reasons why this miracle mineral makes an easy solution for RLS.

One hundred years ago the average person consumed 500 mg of magnesium a day through their diet. Thanks to modern soil depletion, the average person is lucky to get 150 mg through food alone. Unless you’re juicing bunches of collard greens each day, supplementation is the best alternative.

I recommend taking magnesium in three forms:

Magnesium Citrate Powder: This may not absorb as well as the other forms but it still offers its own unique benefits. It also tastes the best. You can find a powdered drink mix called Natural Calm at most health food stores.  It can be added to water for a fizzy soda-like drink sweetened with organic stevia.

Magnesium Oil: This is a combination of supersaturated magnesium chloride in distilled water. You can massage this into your legs. It’ll absorb through the skin into the muscles. Good sources of magnesium oil can be found at www.globallight.net and www.magneticclay.com.

Angstrom Liquid Ionic Magnesium: Scientists have found that minerals enter cells through extremely narrow channels about 5 billionths of a meter wide. We normally would rely on plants to break magnesium down to this size. The company www.123minerals.com however, uses a process that breaks down magnesium into a highly absorbable form to enter these narrow channels. Usually one 75-mg dose of angstrom magnesium will have the same effects of 750 mg of citrate.

You can’t overdose on magnesium (unless you have kidney failure problems) so take as much as feels good for you. If you’re prone to loose bowel movements, get most of your magnesium through the oil and the angstrom minerals. If you’re prone to constipation, you may prefer to focus on the citrate powder which has a slight laxative effect.

Your body was built to move and your mind to think. Sitting in front of the TV watching ads for RLS inspires neither physical fitness nor mental creativity. No wonder people are restless! Dose up on magnesium, get plenty of exercise and participate in projects that challenge you mentally.  My guess is you won’t need any prescription drugs for RLS

Carolyn Dean, MD, ND is The Doctor of the Future and the author of 18 health books. She’s the medical director for the Nutritional Magnesium Association. You’re invited to receive a free subscription to her Doctor of the Future blog, join a 48-week Future Health Now! wellness program or schedule a telephone consultation at www.DrCarolynDean.com

How to Get Millions of People to Buy Into a Rare Problem

You can even find the non-profit Restless Legs Syndrome Foundation online at www.rls.org. But their obvious focus seems to be on increasing awareness of a condition “which severely affects the lives of millions of individuals.”

Restless Legs Syndrome

Restless legs syndrome (RLS) and periodic limb movement disorder are characterized during waking by an irresistible urge to move the legs while awake, and involuntary leg movements while asleep. For people with a family history of RLS

Restless Legs Syndrome: A Common Cause of Painful Legs

Restless legs syndrome (RLS) is a prevalent and underdiagnosed condition characterized by: • An urge to move legs due to unpleasant sensations. described as “creepy-crawly,” internal itch or pain. • The urge to move legs increasing 

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Did you ever go to sleep at night and about two hours into your restful sleep you suddenly awaken only to find that your legs are twitching like crazy? And then suddenly the aches and leg cramps start. These cramps can be so severe that it feels like somebody is digging a knife into your calves.

Well, if you’ve suffered, or are suffering with these symptoms, what you have is restless leg syndrome. The attacks can come at any time. And while this seems like a problem that just won’t go away, there are natural treatments for this condition that will rid you of your restless leg syndrome for good. But first, we need to understand what causes it.

Natural Treatment For Restless Leg Syndrome

In spite of what many people think, restless leg syndrome is not a neurological problem. The problem itself effects people as they get older. About 5% of the population in the United States suffers from this condition at one time or another.

It affects women more than it does men. Doctors have determined that the main cause of this problem is related to iron deficiency. While this condition can actually be inherited, being exposed to extreme cold or stress can also bring on attacks. There is also some evidence that suggests the disease is also related to heart and stomach disorders.

In most cases though, the problem comes down to circulation. Blood flow to the legs is being restricted and as a result, the legs have a tendency to cramp up.

So the key to treating this disease is to increase circulation to the legs. This can easily be done through natural means without having to resort to harmful drugs.

There are two means of treating restless leg syndrome. The first is what is called immediate care. This is what you should do when actually suffering from an attack. For the leg that is having the attack, take your foot and just move it around. This will help bring circulation back. Then, if you’re not in too much pain, get up and walk around for a few minutes until the attack stops. If the attack isn’t too severe, sometimes just changing the way you’re sleeping in bed can stop an attack. With some people, a heating pad works wonders. With others, soaking their feet in cold water does the trick.

The second means is called longer term care and this basically involves a number of life style changes. Most people who suffer from restless leg syndrome are coffee drinkers, so it is important to get rid of caffeine from your diet. Because of the iron deficiency possibility, it is important to take vitamins containing a sufficient amount of iron daily. It is also important not to eat large meals before bed as this can also lead to an attack. Finally, try to avoid stress and get plenty of exercise.

The above simple tips should be sufficient enough to keep you from suffering from restless leg syndrome for even one more day.

Author: S. Wagner

What Is Restless Leg Syndrome? – Restless Legs Syndrome Signs

Also known as Wittmaack-Ekbom’s syndrome, the condition is marked by uncontrollable movement of body to over-come odd sensations.  

Restless Legs Syndrome

If you are experiencing the symptoms of RLS, please see a physician to rule out any other medical problems. Information from The Restless Legs Syndrome Foundation 

13 Natural Remedies For Your Restless Legs

Restless leg syndrome (RLS) is not dangerous, but, it sure can interrupt your sleep and quality of life. RLS sufferers generally have more leg discomfort when sitting or lying down than when standing. The leg discomfort is worse at night

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The value of doing a warm up and stretching before any strenuous exercise  lies in having flexible muscles that don’t automatically cramp.

Regular and hard exercise does not necessarily equal great health. People who exercise or run are known to receive what the experts call exercise associated muscle cramps, these are caused by exercising and straining the muscles, later on when the muscle relaxes the muscle starts to tighten up. When exercising people will feel the fatigue in their muscles and this is a very common occurrence.

 Treatment for leg cramps 

Many runners suffer from calf cramps while running, the best remedy to stop the cramps is to let the muscle contract and finish its movement, rub the muscle and let the blood flow continue and the muscle will start feeling better. In many eastern cultures the best way to help with muscle cramping is to get the blood flowing again they do this by using acupressure or acupuncture to stimulate the blood flow to the effected area. If you do receive a muscle cramp stretch and squeeze the muscle this will get the blood flowing again, use some heat on the muscle and this will relax it.

Doctors have researched muscle cramps in tri-athletes and found some interesting findings; the cramps that athletes suffer from are not caused by blocked blood flow, dehydration, or vitamin deficiencies.

What about mineral salts? Does potassium prevent muscle cramps? Well, the advice is bases on loss of electrolytes theory and it now looks as though this theory may be unfounded

From the ancient orient there is a word Chi, the definition of this word is energy, energy of the muscle and energy of the body need to be in harmony. Muscles, the storehouse of energy in a living body, contract to help in the movement of different parts of the body. Another theory on the cause of running cramps says that carbohydrate depletion and a resultant loss of energy and build-up of waste products in the muscle leads to cramps.

It wasn’t so long ago that visualization techniques, stretching and yoga were introduced into sport and running and made an impact. When it comes to training and exercise, sometimes people are very impatient to do a stretching routine before they go for a run; most people don’t want to waste there workout time by stretching their muscles.

What causes an EAMC. There are many reasons why people get muscle cramps of the most common is because people do not warm up before exercising or training. Many people who exercise or don’t exercise receive excruciating pains in their muscles, the muscles tighten up and there is nothing you can do at that point because you can’t move, so before this happens or if you feel it happening rub some type of heat cream on the muscle, take aspirin, use a heating pad, or try to stretch the muscle to loosen it up.

 Pain relief for cramping muscles 

But does stretching before a run help prevent injury? But where do you get the energy from and enough of it to prevent cramping. Bodyworkers can play a role in helping their clients manage and prevent these types of afflictions by sharing some basic tips and information with them.

Author: David Fishman

How to Get Rid of Side Cramps

Loosen up: Side cramps are known to ruin runners’ plans for a good race. Try to loosen up before a race, so your abdominal muscles and organs will work perfectly when the gun fires. Have a friendly chat with your fellow runners 

Avoiding Runners Cramps

If you are suffering from cramps and muscle spasms then it may be to do with your diet. Preventing muscle cramps may just require a change in diet away from sugars and fats to fresh fruits and vegetables. 

How To Run in Hot Weather Wiki Guide  General Running

If you stop sweating and begin to feel dizzy or nauseous, stop running, get in the shade, drink some water, and get medical attention. Those are symptoms of heatstroke. Heat cramps, which usually strike runners in the legs

Help with Running Cramps: Potassium has Nothing to do with Running 

Running cramps, particularly running calf cramps, afflict everyone from the person going out for a morning jog, to elite athletes. And it’s not just runners that get cramps they can be a factor in any sport – tennis, swimming, golf

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Do you have an irresistable urge to move your legs,especially at night and does it get worse when you are resting?

Then you may have RLS. RLS, or restless leg syndrome, is something that affects almost 10% of the population.

It is the most common neurological disorder in the world. This sort of disorder is known to cause restlessness of the legs as suggested by the name. This means that the leg suffers cramps or a feeling of tingling sensations.

Hypnosis for restless leg syndrome.

RLS can strike at any time

It is often triggered by keeping the leg idle for long periods of time. This happens when a person travels in an aircraft, or travels for long periods of time in a car, or even falls asleep on a chair for a long time. Cramped positioning of the legs will trigger this disorder, which can be very painful at times. Often sufferers wake up in the middle of the night with leg cramps. This disorder also causes twitching, or involuntary movement, of the legs while sleeping. Because of this, RLS causes insomnia in many patients as those suffering are unable to sleep through the symptoms.

Until recently, prolonged periods of inactivity were thought to trigger the disorder. Relief is provided when the sufferer starts stretching or moving the affected limbs. This can include taking a walk, or stretching the leg, or even moving the toes of the legs in a circular motion. This helps in resuming the flow of blood and oxygen to the legs, which helps in getting rid of the cramps or the creepy sensations that happen due to RLS.

Quinine treatment for RLS

Quinine is a medication that is used to treat RLS. However there are also many natural remedies available that can effectively deal with RLS symptoms. Many people prefer these natural remedies because of fewer instances of side effects. There are many remedies that are commonly available in the market that help in providing relief such as herbs, essential oils and vitamins.

Vitamin supplements for RLS and cramp relief

They help in effectively treating the pain caused by leg cramps. Many people have benefited from such a diet. This is mainly because these agents circulate the flow of blood and oxygen to the legs so that there is no chance of cramps. Also, when Quinine is mixed with Vitamin E and consumed, it has the ability to relieve the patient of many of the painful symptoms of RLS.

Yoga is another great cure for RLS. This is because Yoga relaxes the muscles in the legs. Tests have shown that the relaxation is caused by increased oxygen flow to the muscle. This will help to decrease the pain and cramps that are brought about by prolonged periods of inactivity. RLS symptoms are treatable. Natural treatment usually provides relief.

RLS is a very real disorder even though the description of it can sound a little strange. It is the cause of many a night’s loss of sleep and can add much stress to one’s life if left unaddressed.

Author: Brad Chase

Are There Natural Remedies for Restless Legs Syndrome?

Dr. Alan Inglis fields a question about restless leg syndrome, and how to treat the ailment naturally using iron supplements. … Herbs and Supplements

Herbs For Restless Leg Syndrome

what are symptoms of restless leg syndrome? My legs have been killing me and it is hard to keep them still especially when my body is getting tired and rubbing them don’t help I have to punch them to get any kinda of comfort.

Natural Treatment For Restless Leg Syndrome

Massage is another natural way to restless leg syndrome. Massaging or needing your calf muscles helps promote blood flow to the area and helps to relieve restless legs. Combined with moderate exercise, massage is a great way 

Medication for Restless Leg Syndrome

Instead of medication for Restless Leg Syndrome, natural remedies include herbs, vitamins, supplements and essential oils. Changes in habits, diets and lifestyle including increasing calcium and folate intake, juicing, yoga and massage .

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We have a body that is full of muscles from the tops of our heads to the tips of our toes and it is a real marvel that they all manage to work so wonderfully well most of the time.

When we use our muscles that can be controlled voluntarily (arms and legs), they contract and relax alternately as we move our arms and legs. Similarly, the muscles that support our head, neck, neck and trunk are synchronized to hold our posture. When a muscle or just a few fibers of it that contracts involuntarily, it is called a spasm, and if this is forceful and sustained, it turns into a cramp.

Leg cramp relief at this point is in high demand. It often happens swiftly and without warning

Therefore a leg cramp is an unwillingly and forcibly contracted muscle that does not relax. Leg cramps can last from just a few seconds to fifteen minutes. On the other hand, the entire, or several muscles may be involved in a leg cramp. Leg cramps cause pain especially in the calf.

Causes of Leg Cramps

Leg Cramps involve part or all of a single muscle or a group of muscles that in general act together. Most doctors agree that these cramps are caused by hyper excitability of the nerves that stimulate the muscles. Leg cramps are usually caused by:

Injury: A persistency muscle spam could happen as a protective mechanism following an injury such as a fractured bone. In this case, the spam tends to lower its movement and stabilize the area of injury. A muscle injury may cause the muscle to spasm.

Vigorous Activity: Leg cramps are linked with the vigorous use of muscles or muscle fatigue in sports or with unusual strenuous activities. Such cramps may appear during the activity or sometimes much later. Muscle fatigue also may come from sitting or lying for an extended period in an awkward position or any repetitive use can cause cramps. The elderly are at risk for cramps when performing forceful physical activities.

You may want to stock up on leg cramp relief products before the onset of cramps so that they are available to hand when you need them

Rest Cramps. Particularly in the elderly, cramps at rest (often at night) are very common although may be experienced at any age even in childhood. They are very disruptive of sleep and disturbing. They sometimes persist frequently and are very painful. The real cause of night cramps is unknown. An example is pointing the toe down while laying in bed, which shortens the calf muscle, a common place for cramps.

Dehydration: Sports and vigorous activities can cause excessive fluid loss from perspiration which increases the likelihood of leg cramps. Leg cramps are more likely in warm weather and can be an early sign of heart stroke. Chronic volume depletion of body fluids from diuretics and poor fluid intake may act similarly to predispose to cramps in the elderly. Loss of sodium is usually a function of dehydration.

Low Blood Calcium, Magnesium: These may be predisposing factors for the spontaneous leg cramps experienced by many older adults, as well as for those noted during pregnancy

Contractures: Results when the muscles of the leg are unable to relax. The constant spasms are cause by a depletion of adenosine triphosphate (ATP), an energy chemical within the cell. This prevents muscle fiber relaxation. The nerves are inactive in the form of muscle spam. Contractures can be inherited or acquired.

An Effective Way to Prevent Leg Cramps

A good way to prevent leg cramps is to maintain the muscles relaxed avoiding spasms. As a result you will be able to sleep comfortably and wake up totally energized. Now you can achieve this by using an orthopedic pillow like the Leg Wedge Pillow- This affordable dual purpose, contour leg spacer knee wedge and leg elevation pillow is designed to fit the natural curves of your body and legs, cradling you in comfort.

Author: D. Charles Jameson

Allison Orthopedic Back Support Wedge

Allison Orthopedic Back Support Wedge. Designed to relieve back discomfort and support the lumbar area of the spine. Solid foam filler with black vinyl covering. Great for cars trucks boats at home or in the office.

Orthopedic Bed Wedge

Some of these wedges come with contoured thigh and calf supports for extra comfort. They are available in different elevations – usually starting at 150mm or 6 inches. An orthopedic wedge can help the circulation in the legs 

Orthopedic Products: Buying a new bed

This blog is about providing information, suggestions, external recommendation and any other (non medical) direction relating to finding out about orthopedic products that enhance our everyday life. 

Orthopedic Pillow

There are many types of orthopedic pillows for almost every part of the human body, as well as orthopedic beds, mattresses, top mattresses, supports and cushions for different orthopedic problems. Some of them have multipurpose 

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An involuntary contraction or spasm of a muscle in the leg or foot can lead to leg cramps.

Leg Cramps – Causes and Cures

Leg cramps usually occur at night or after an exercise session or from exertion. This can even lead to lactic-acid buildup.

You should try to flex your toes to ease a cramp. Breathing deeply and relaxing at the same time also helps to give relief from leg cramps. As oxygen is taken through the muscles the cramp releases and you can slowly massage the leg. You should try massaging toward the heart so that you drain the lymph. This will also help in the increased circulation and blood flow to the muscles.

Deficiencies in B-complex vitamins are the main cause for leg cramps. Pain in the muscles or joints can be attributed to lack of vitamin-C. You should eat nutritionally balanced foods, such as spinach and other green leafy vegetables having sufficient amounts of these nutrients to get relief from this condition. Or take specially prepared supplements.

Chamomile tea with fresh ginger is another excellent remedy. Chamomile helps in relieving cramps by acting as a sedative for the nerves. It is also high in calcium, magnesium, and other trace minerals. Ginger helps in increased blood circulation and brings warmth to the body. You should be cautious and increase your calcium intake. By adding sufficient amount of yoghurt, milk in your diet every day, you can avoid leg cramps. You can also opt for other calcium fortified foods in your diet.

If the problem of leg cramps that you suffer has nothing to do with nutrition, you should consult a nutritionist, or a trainer who would help you gain fitness or conditioning that will help you to root out the problem. Or apply approriate muscle cramp relief medications.

Muscle cramps can also occur among athletes especially when they are dehydrated. You must increase salty foods after exercise as that would help retain fluids and prevent dehydration. You must drink water in proportion to the amount you sweat when you exercise. You should also practice other relaxation techniques and avoid sitting in the same posture for a long time. Sitting for long hours in front of the computer or TV can also lead to leg cramps.

It is essential to have small breaks between working hours and eat the right food that will help you guard against this problem. If all the above said recommendations fail to work and if leg cramps still persist you must consult a health care professional to rule out any other serious problem. And you can also make use of popular cramp and  pain relief treatments

Disclaimer: The contents of this article are for informational purposes only. We aim to be as accurate as possible, but there may be some unintentional omission of information. The content is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on within this article.

Author: Tom Chuong

Joe’s Finish Line

He used to run marathons, especially when he lived in Indianapolis, and took quinine pills to quell calf cramps that once led us both to finish ne fef ar last in a 20-miler on Martha’s Vineyard. We stuck together, no matter what

Vitamins and Herbal Nutritional Supplements

Hyland’s Leg Cramps with Quinine is a traditional homeopathic formula for the relief of symptoms of cramps and Discomforts in lower back and legs often made worse by damp weather. Working without contraindications or side effects

A Diet To Reduce Leg Cramps

I have a lot of leg cramps. Almost every night. They could hit anywhere from my toes to my thighs and jolt me out of a sound sleep in agony. I used to take Quinine Sulphate pills and they worked in minutes, like magic. 

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If you have ever taken up some exercise all of a sudden without doing any warm up exercises first you will know that it often leads to some kind of pain.

Calf Muscle Pain -  is generally self induced and is caused mainly by too much exercise especially related to stretching.

Calf pain varies from micro tearing of muscle fiber to complete tearing of muscle fiber. Although it is generally around only for a short time it can also lead to cramps which can be especially uncomfortable if they happen during the night

Calf muscles are located at the back of lower leg. Calf muscle pain is generally associated with a short time recovery and is curable. It is generally self induced and is caused by too much exercise or lack of following the proper methodology in exercise especially related to stretching.

It can also be related to a sudden loss of essential fluids and salts due to excessive sweating.

And this can lead to the causing of cramps which is again primarily related in the first instance  to an improper way of stretching related to exercise. But leg cramps can also arise over the longer term too and this is often related to diet or as the side effect of taking certain medications.

There are various  treatments available to remedy calf muscle problems

And there are various options for treatment to help relieve the pain

The calf muscle is made up of three types of different muscles, two of gastrocnemeius and one of the soleus. These muscles should be stretched tolerably while doing exercise and after exercise too.

Causes of Calf Pain
Generally sports persons have more chances of getting calf pain.

The games like basket ball, running, hurdles, long jump, rugby, football soccer etc, where stretching is necessary, may increases the chances of calf muscle pain. We may also come across cases of calf pain due to fatigue, overexertion and cold weather.

an improper way of exercise and stretching of muscles are the main cause of calf pain. Sometimes putting sudden stress on calf muscle when they are not ready for stress and a direct blow on the calf muscle can also lead for calf pain.

In spite of these, excessive running on steep hills, deficiencies in calcium, minerals, magnesium and dehydration are the other reasons of getting the calf pain. Also pain in the calf may arise as the result of a herniated disc or varicose veins and other medical conditions.

Symptoms of Calf Muscle Pain

1.Stiffness through exercise – Sometimes there is stretching with some micro tearing of muscle fibers which are known as Grade 1 muscle strains. These are easily curable after treatment of at least 3 weeks of duration. Sometimes stretching may lead to Grade 2 Muscle strain where you may find partial tearing of muscle fibers. They can recover within 2 months of duration.

2.A torn muscle – This is graded as Grade 3 Muscle strain in which there is complete tearing of muscle fibers. This recovery may take more than 3 months of duration.

3.Aching calves – This can be caused by varicose veins and are graded as Grade 2 Muscle strain.

4.Cellulites – This is also known as inflammation of subcutaneous tissues or of the skin and one of cause of calf pain.

Treatment for calf pain

When a calf pain is diagnosed, its treatment depends upon the severity of the calf muscle pain. The treatment may include the following steps in orderly manner depending on the strain:-

1.To give a complete rest to your lower legs without following the activities of strain on it. This can be continued until the pain and local tenderness of the muscle are gone. It may hardly continue for 1 to 2 weeks.

2.You can always apply some cold pack or ice to the calf area 3 to 4 times a day. Keep the ice or cold pack in a cloth or towel and apply it on your skin for at least 20 minutes each time.

3.If you see some kind of additional swelling around your lower leg you can wear an elastic compression bandage to reduce the swelling of the part.

4.You can try keeping your leg at little height than your heart as possible to reduce the swelling. You can find the difference in 24 hours.

5.If your swelling still remains and you still have the tenderness in the calf with a pain then you can better go for pain relief medications such as aspirin or acetaminophen.

6.If you are a sports person and wants to return back to your physical activity then it is always suggested to use heat. For rest of then do not try to use heat at least for 4 to 5 days.

7.When you feel like most of the pain and swelling is reduced you can start with slight stretching exercise for at least 5 to 6 times a day. Remember the thing that your stretching activities should not be beyond your limitations.

It is always true that you can only help yourself from getting calf muscle pain and the best way is to keep yourself fit and your calf muscle strong and ready for sudden physical stress!  For calf pain or leg cramps at night find a remedy here.

By Jayashree Pakhare

Pain, Pranayama

When you say “relax my calf muscles, relax all nerves holding my calf muscle” lying down after aerobics you should have sensed the muscle going limp and resting peacefully. The same way in pregnancy you say “relax my pelvic muscles

How a Chiropractor Can Help A Herniated Disc

Pain that runs down the back of a leg and into the calf, or pain that spreads to the buttocks regions. Often pain in just one leg, but sometimes felt in both. Weakness, tingling or numbness experienced in the legs or feet.

Painful Vericose Vein  What should I do

It hurts when I’m sitting, or lying down or standing, and it won’t stop and is making my whole calf ache. My dad is scheduling me an appt. with the Doctor, but I’m really scared that it could be something else. 

Pilates Leg Exercises For Strength And Flexibility

They not only help to elongate and tone the muscles of the thighs and calves but they strengthen and stabilize the muscles of the pelvis for better walking and less hip joint pain. Position: All of these exercises are positioned lying on your side with your hips and shoulders stacked on top of each other. The head rests on the bottom arm and the legs are piked forward about 10 degrees for better balance.

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About Leg Cramps At Night

A leg cramp means an acute pain which usually originates from a muscle in the leg. It takes place when a muscle contracts too hard. Leg cramps usually occur in one of the calf muscles, below and behind the knee. The small muscles of the feet are sometimes affected.

A regular leg cramp pain can last from a few seconds to several minutes. Besides, the intensity of the pain varies according to each one’s case. But, the damage in the muscles provoked by the cramp may remain up to 24 hours.

How To Avoid Leg Cramps While Sleeping Or When Waking Up

In most cases, leg cramps occur when you are resting especially while sleeping or when you wake up. If not given the necessary attention, it can become a distressing problem which can disturb your regular sleep.

Causes of Leg Cramps

Leg cramps are mainly caused by a contraction of an already shortened muscle. So, contracting the leg further may cause the muscle to go into spasm. It happens frequently during sleep. The regular sleep position, we rest with the knees slightly flexed, and with feet pointing slightly downwards. So, the tension by shortening the calf muscle makes it susceptible to cramps. This theory explains why maintaining a correct posture could avoid this problem and stretching exercises may relieve the pain.

Relieving Leg Cramps

When you have a leg cramp, the first things you should do to relieve the pain is to:

Walk on the wounded leg

Massage the muscle gently

Maintain your leg straight and flex it toward your knee until you feel the calf muscles stretch

Put some ice on the affected muscle

For most people, these tips would be very effective for relieving leg cramps. In some rare cases, these tips don’t work and the pain becomes uncontrollable. In this situation medical help is recommended.

Avoiding leg cramps

The most important thing you should do to avoid leg cramps is to prevent them. So, the first step to take is to maintain a correct posture of the legs during sleep. You should try a  pillow that keeps your leg correctly aligned depending on the way you prefer to sleep. If you sleep on your back, you should maintain your feet in a higher level than the bed. If you sleep on your side you should use a pillow to maintain your legs slightly apart, so the leg you’re lying on doesn’t receive all the pressure of the other one’s weight.

Nowadays, many doctors recommend using orthopedic pillows because they are especially designed to maintain a correct position of the leg and feet. By doing so, you will be able to live free of pain when you wake up and you will get up with a much better mood for a new day.

Author: D. Charles Jameson

This Is A Blog Cramps

Had muscle cramps earlier yesterday while sleeping. Have to went “OUCH!” for like 3 times and went back to sleep. Been a while since i last do some physical exercise. And i went jogging yesterday night with quikz,james and zacc!

How To Avoid Leg Cramps While Sleeping Or When Waking Up

But, the damage in the muscles provoked by the cramp may remain up to 24 hours. In most cases, leg cramps occur when you are resting especially while sleeping or when you wake up.

Natural Remedies To Reduce Muscle Pain And Inflammation

Individuals wearing magnetic jewelry have reported diminished muscle soreness and lessening of cramps. Try sleeping on a magnet mattress pad to help ease the pain of muscle soreness or apply magnet straps to sore muscle or tendonitis

The Easiest And Most Effective Way To Relieve Leg Cramps

Indeed, several late studies demonstrate that more than 70% percent of adults over fifty years old suffer some degree of night leg cramps. The situation is always similar, you are sleeping peacefully; suddenly, you start feeling a pain

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Muscle relaxants are not really a class of medications, but rather a group of different drugs that each has an overall sedative effect on the body. These medicines reduce muscle tone and relax tight, tense muscles.

How Effective are Muscle Relaxants?

Muscle relaxants are effective in the management of low back pain. However, the side effects require that they should be used with caution.

Cyclobenzaprine hydrochloride has the most recent and largest clinical trials demonstrating its benefit, but carisoprodol, diazepam and metaxalone also appear to be effective.

>>   For natural muscle relaxants click here

In 1989 researches compared the effectiveness of cyclobenzaprine (Flexeril) alone with diflunisal (Dolobid), placebo, and a combination of cyclobenzaprine and diflunisal in the treatment of acute low back pain and spasm. During the ten-day study period, the combined treatment group demonstrated significantly superior improvements in global ratings on day four, but not on day two or seven. This study suggested some effectiveness of combined analgesic and muscle relaxant therapy when utilized early in the initial week of pain onset.

Another study compared the effects of combined cyclobenzaprine and naproxen (Naprosyn) with naproxen alone and also found combination therapy to be superior in reducing tenderness, spasm, and range of motion in patients with low back pain and spasm.

Pain relief for cramps and muscle spasm

Cyclobenzaprine and carisoprodol were compared in the treatment of patients with acute thoracolumbar pain and spasm rated moderate to severe and of no longer than seven days duration. Both drugs were effective, without significant differences between the treatment groups. Significant improvements were noted in physician rated mobility and in patients’ visual analogue scores on follow up days four and eight. While 60% of patients experienced side effects in the form of drowsiness or fatigue, these differences were not significantly different between treatment groups and only eight percent of patients from each group discontinued treatment.

In an attempt to determine the mechanism of action of carisoprodol in the treatment of low back pain, a study was carried out comparing its effectiveness to that of a sedative medication butabarbital, and a placebo. Carisoprodol was significantly more effective in providing both pain relief and improvements in range of motion. The results of this study suggest that the effects of carisoprodol are not secondary to its sedative effects alone. In addition to the skeletal muscle-relaxing effects, carisoprodol also produces weak anticholinergic, antipyretic, and analgesic effects.

In an earlier study, diazepam (Valium) was found to offer no significant subjective or objective benefit, when compared to placebo, in patients treated for low back pain. Carisoprodol (Soma) was found to be superior to diazepam in the treatment of patients with “at least moderately severe” low back pain and spasm of no longer than seven days duration. In this study, the overall incidence of adverse reactions was higher in the diazepam treated group but was not of statistical significance.

By Katie Bennett

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