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Leg cramps – cramps in the legs
Leg cramps can be an agonizing experience leading to sudden pain and discomfort. The pain can vary greatly in intensity and can last from a few seconds to several minutes. People often have to stop their activities when they experience leg cramps. These unexpected muscle spasms can also occur during the night and negatively affect your sleep.
What causes leg cramps?
There are a variety of factors that can lead to leg cramps.
Some people may be more prone to leg cramps due to genetic factors. Although research is still ongoing, some studies suggest that there may be genetic components that can influence how our muscles react.
Physical exhaustion and dehydration have been shown to lead to seizures.
Ageing is another common factor that can contribute to leg cramps. As we age, our muscles gradually lose their mass and elasticity. This can make them more prone to spasms and cramps.
Certain medical conditions can also contribute to leg cramps. For example, people with diabetes, peripheral vascular disease or neurological disorders may be more likely to experience these muscle spasms.
Deficiencies of certain nutrients such as potassium and magnesium can trigger leg cramps.
Why do you get cramps in the legs?
There are several theories as to why cramps occur. One common theory is that cramps are due to a disruption in the nerve signals that control the muscles. These disturbances can occur for several reasons, including injury, illness or dehydration.
If you experience leg cramps during physical activity, it may be a sign that you have not warmed up sufficiently. If the cramp occurs afterwards, it may be that the formation of energy (ATP) in the mitochondria of the muscle cells has been lower than the breakdown.
Another cause of leg cramps may be due to an imbalance of electrolytes in the body. Electrolytes, which include minerals such as potassium, sodium and magnesium, play a crucial role in the functioning of muscles and nerves. If these electrolytes become out of balance, either by getting too much or too little of them, it can cause muscle cramps.
It is also worth noting that some medicines can cause muscle cramps as a side effect.
Leg cramps symptoms?
Leg cramps are usually experienced as a sudden pain in a specific muscle or muscle group. The muscle contracts and cannot relax. The calf muscles are most often affected, but cramps can occur in any of the leg muscles.
The duration of the cramp can vary. Some people only experience cramps for just a few seconds, while others may have for several minutes. After the cramp, the muscle may feel sore or sensitive.
When and where should I seek treatment for leg cramps?
If you regularly experience leg cramps that interfere with your REM sleep or daily activities, or if your cramps are associated with swelling, redness or muscle weakness, you should seek medical advice to rule out serious illness.
If your cramps are due to stiff and tired muscles, fascia therapy can be a good option to reduce struggles.
How is leg cramp treated?
At Fascia Clinics, an analysis of the whole body is done to see where compensations and imbalances exist and how they have spread. If there is a primary misalignment in the body, imbalances can spread further in the body so that muscles are more likely to be overworked. Fascia treatment for leg cramps involves balancing the body to even out the load on the legs and reduce the risk of cramps occurring. The entire pelvis is corrected and the spine is balanced and relieved. The treatment is done both manually and mechanically with gentle vibrations. The vibration removes congestion in the fascia and starts its flow so that the cells can more easily absorb substances. This improves the body’s own ability to heal itself. The treatment does not hurt and is often experienced as very pleasant.
Cramps in the legs – What can I do myself?
There are several things you can do yourself to help prevent and treat leg cramps. First of all, make sure you are properly hydrated and that you get enough nutrients. A balanced diet rich in electrolytes such as potassium, sodium and magnesium can help keep your muscles and nerves in good condition.
If you experience cramps during physical activity, you may need to warm up for a longer time.
There are also several exercises you can do to strengthen your muscles and increase blood flow to your legs. These include activities such as walking, swimming or cycling, as well as specific strength training exercises.
Self-massage and stretching of the affected area can also be a good way to reduce tension.
Cramp in the legs exercises
There are several exercises that can help prevent leg cramps. These exercises aim to strengthen the muscles and improve circulation.
A simple exercise to prevent leg cramps is to stretch the calf muscles. You can do this by standing in front of a wall, placing your hands on the wall at shoulder height, and taking a step backwards with one foot. Keeping your back foot flat on the floor, lean forward against the wall until you feel a stretch in the calf muscle of your back leg. Hold this position for 60 seconds and then repeat with the other leg.
Another effective exercise is to strengthen the calf muscles by doing toe lifts. You can do this while standing or sitting. Just lift your heel off the floor, hold the position for a few seconds and then lower it back down. Repeat this exercise a few times a day.
Frequently asked questions about leg cramps
Why do you get leg cramps at night?
Leg cramps at night, also known as nocturnal leg cramps, can have several causes. One reason may be tired leg muscles. Another factor may be that the body’s natural production of certain hormones, such as melatonin, can affect muscle tone and cramp frequency. Disturbances in fluid and nutrient balance can also cause a struggle.
What to do about leg cramps?
If you experience leg cramps, you can try the following measures:
Gently massage the muscle to help it relax.
Gently stretch the muscle. If you have a calf cramp, try pulling your toes towards you while keeping your leg straight.
Use heat (for example, a hot shower or a heating bag) to relax the muscle.
If the cramp is intense and recurrent, consult a doctor for advice.
How to avoid leg cramps?
To avoid leg cramps, it is important to:
Drink enough and make sure you get enough electrolytes.
Avoid overstraining your muscles.
Stretch regularly, especially after physical activity.
Have a balanced diet rich in sodium, magnesium and potassium.
Avoid sitting or standing in the same position for too long.
