Vigorous exercise, trauma to the muscle, or keeping the leg in an awkward position for too long are among the causes for leg cramps.
Other reasons for this condition include sitting for an extended period of time in constricted space, use of birth control pills, when using diuretics (electrolytes and potassium are lost through urination and sweating), lack of potassium or calcium as well as cold weather. All these factors can trigger an unbearable pain in the calf muscles, a condition referred to as leg cramps, say health experts.
A muscle cramp is caused by an involuntarily and forcibly contracted muscle that does not relax. Muscle cramps cause a visible or palpable hardening of the involved muscle. Muscle cramps can last anywhere from a few seconds to a quarter of an hour or even longer. Some cramps involve the simultaneous contraction of muscles that ordinarily move body parts in opposite directions.
Muscle cramps are extremely common and nearly everyone has experienced a cramp at some point in their life. Cramps are common in adults and become increasingly frequent with age. However, children also experience cramps, opines Dr Basavaraj S Kyavater, consultant in joint replacement and orthopedic surgeon, Sagar Hospitals, Bengaluru.
Dr Ajith Benadict Royan, Vice President of HOSMAT, says that the loss of vitamin E or long hours of standing cause such conditions. Sports persons are most vulnerable as they tend to lose electrolytes due to excessive sweating. “A person suddenly collapses and cannot stand. There are even those who wake up in the night due to such severe pain for which IV fluids, vitamin E and a special diet are given,” said Dr Royan.
Experts say a few muscle cramps symptoms need medical attention. These include muscle cramps which are accompanied by local pain, tenderness, firmness of the involved muscle and a swelling of the nerves. They have also suggested measures that can relieve cramps and relax the muscles.
Proper diet
Dr Basavaraj S Kyavater mentions a proper diet could be the key to relief from cramps. One should take vitamins, minerals, potassium and magnesium in order to prevent muscle cramps as these impact muscle function. A significant body of research has found that increasing your magnesium intake can help with the frequency of night-time leg cramps, especially for pregnant women. According to standard health recommendations, eating a well-balanced meal before heading out for a long run is useful as well as eating a potassium-rich banana once you reach the finish line.
A cramp could disturb the function of the involved extremity. When a hand muscle is affected, it can lead to difficulty in writing (writer’s cramp) or grasping. When the muscles of the calf or foot are affected, it can lead to difficulty in walking.
How can you ease a muscle cramp?
Dr Mohammed Hakeem, spokesperson, State Ayush Doctors Association, says that leg cramps are due to a constriction in flow of blood in the muscles and it could be treated through yoga. He suggests the Zen Posture and Shoulder Stand Posture.
Vajrasana is one of the comfortable positions through which instant relief can be provided to your leg cramps. Moreover, this posture can be practised after having meals as well. For this position, one has to sit down with bent knees with soles of your feet pointing outwards. Both legs should be together and hands should rest on the respective thighs. One should sit in this position for some time and try to relax by breathing normally. This improves blood circulation in legs and reduces muscle cramps.