A muscle cramp or also known as Charley Horse is a strong, painful contraction or muscle tightening that occurs suddenly and most often in the legs and can last from a few seconds to several minutes.
In general, night lower leg cramps can be relieved with some simple stretches. But, if they begin to occur more often and cause serious discomfort, you should consult your physician.
This is especially true if you’re having bloating, muscle weakness, numbness or pain that lingers or persists another or lower leg cramps are interfering with your rest.
Usually, the cause of these cramps is undefined. It is considered that dehydration, prolonged resting, potassium, calcium, or magnesium deficiency can be related to calf cramps as well as certain medications such as beta-blockers, diuretics, and other blood circulation pressure drugs.
In some cases, muscle cramps can be associated with hypothyroidism (underactive thyroid), parathyroid condition, diabetes or other condition that can disrupt your metabolism.
Methods that can help to get a pain relief:
- You can relax the cramped muscle by gently rubbing it
- If you have calf cramp, stand and put your weight on the leg and then slightly bend your knee
- If you feel a lot of pain and you can’t stand up, straighten your leg and flex the top of your foot in a direction to your head.
- Applying ice or cold pack on the area where you feel cramping can relax your tense muscles.
- Taking a hot bath or shower, or applying a heating pad or warm towel can reduce the muscle pain or tenderness, thus make you feel better.
Even though, night leg cramps can occur unexpectedly and surprise you, it is possible to prevent them. We suggest some ways which can help you:
1. Staying hydrated-- In order to protect your body from becoming dehydrated, you should drink plenty of water throughout the day. This will make it easier for your muscles to contract and relax.
It is of great importance to replenish your fluids whenever you are engaged in physical activity and afterward to continue drinking water.
2. Stretching before bed-- If you have night leg cramps, make sure to stretch before going to bed. This will significantly help you.
3. Un--tucking the covers -- You should un-tuck or loosen the bed-sheets at the foot of your bed.
4. Doing light exercise-- To prevent cramps that can occur while you are sleeping, you can ride a stationary bike for a few minutes before going to sleep.
5. Choosing the right shoes-- Wearing suitable shoes can also prevent leg cramps.
The following are 15 foods that help prevent leg cramps:
- Bananas
- Apple cider vinegar
- Nuts
- Dates
- Quinoa
- Pumpkin seeds
- Cacao
- Sea salt
- Avocado
- Tomatoes
- Mushrooms
- Greek yoghurt
- Green leafy vegetables
- Molasses
- Salmon and sardines
