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It’s probably happened to you: you’re lying in bed and move ever so slightly to get comfortable, and BAM, there’s an agonizing pain in your calf. You jump out of bed, only to find you can’t put weight on that foot; or you’re running while chasing after your kid or dog and as you slow down to stop, BAM, there’s a searing pain in your hamstrings and can’t straighten your leg. These are muscle cramps (or charley horses)-sudden and involuntary contractions of your muscles, and though generally harmless, they can make using the affected muscle(s) temporarily impossible.
Why do people get muscle cramps? Overuse of muscles, holding a certain position for too long, or dehydration can cause them. Some may be related to an underlying medical condition such as: inadequate blood supply to the muscles, nerve compression or stenosis, or mineral depletion-not enough potassium, calcium, or magnesium in your diet.
How can muscle cramps be prevented? 1) Drink plenty of liquids every day. Fluids help your muscles contract and relax, and keep cells hydrated and less irritable. 2) Stretch your muscles. Stretch before and after you use any muscle for an extended period. Stretch before bedtime if you tend to get cramps at night.
What can you do if you have a muscle cramp? Stretch (pictures below)!
For a calf cramp, try putting weight on that foot and straighten the knee and lean against a wall (cramped leg in back), or sitting on the floor and pulling your foot towards you with a towel. This also works for a hamstring (back of the thigh) cramp).
For a quad (front of the thigh) cramp, bend your knee and pull the foot of the cramped leg towards your butt. You can also use heat or cold on the affected muscle(s) and massage it in to relieve the pain.
As stated before, muscle cramps are generally harmless, but if any of the following are happening you may want to consult your doctor:
• Cause severe discomfort
• Swelling, redness or skin changes
• Are associated with muscle weakness
• Happen frequently
• Don’t improve with self-care
Source: https://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc - 20350820?p=1
