Waking up in the middle of the night with a searing calf cramp is a painful experience that many are familiar with, but what causes them? There are several factors that are responsible for leg cramps, including poor blood circulation. People who stand for prolonged periods of time and those with vascular conditions like hardening of the arteries and arthritis can experience impaired circulation. Overexertion from physical activity can impair blood flow as well, leading to an accumulation of metabolic waste, which results in abnormal muscle contractions. Calcium deficiency and metabolic disorders also play a role. Older adults often absorb calcium less efficiently, resulting in a higher risk of cramps. Some medications —particularly anti hypertensives and diuretics — may cause the body to lose both fluids and essential minerals, potentially resulting in dehydration and electrolyte imbalances that trigger cramps. Some leg cramps are also related to body posture. Structural abnormalities like flat feet or ankle joint misalignment, as well as prolonged sitting can increase tension in the calf muscles. If muscle tension remains elevated during sleep and the muscle is unable to fully relax, blood circulation may be impaired, increasing the likelihood of cramps. External factors can also play a role. For instance, a heavy blanket pressing the feet downward may keep the toes in a pointed position that can trigger cramping. So, what’s the relief for cramps?
- • Massaging the affected area is what most people do, but it’s not recommended, as overstimulating the muscle may actually intensify the spasm.
- • Lift the toes upward, which stretches the gastrocnemius muscle and can help stop the spasm.
- • Acupuncture and acupressure are both used to provide rapid and effective pain relief.
Electrolyte imbalances — especially those involving calcium, sodium, potassium and magnesium — can increase the risk of muscle cramps as well, but eating the following foods can help reduce the likelihood.
- • Bananas
- • High-quality starchy foods like potatoes, sweet potatoes, and pumpkin.
- • Avocados
- • Legumes
- • Melons
- • Milk
- • Dark leafy greens
- • Oranges
- • Nuts and seeds
- • Tomatoes