Leg cramps, also known as night leg cramps, especially calf-muscle cramps, are fairly common. Some people experience cramps in the muscles of their feet, as well as their thigh muscles. In most cases these types of cramps occur while the individual is sleeping or resting.
Fast Facts on Leg Cramps :
Here are some key points about leg cramps. More detail and supporting information is in the main article.
- Leg cramps most commonly affect the calf muscle.
- Leg cramps typically only last a few minutes, but the pain can last for 24 hours.
- Older people and pregnant women are more prone to leg cramps than others.
- Most often, leg cramps are no cause for concern and have no medical significance.
- Dehydration, flat feet and alcoholism are potential factors involved in leg cramps.
- If stretching does not help, some doctors advise taking quinine.
- Supporting your toes when you sleep can help prevent cramps.
What are leg cramps?
Leg cramps are sudden, painful involuntary contractions of a leg muscle. The cramp usually only lasts a few minutes, sometimes a few seconds. Rarely though, they can last up to 10 minutes. Sometimes the pain is so severe that the patient is woken up and has a tender muscle for up to 24 hours afterwards.
In most cases the reason for leg cramps is never found, and they are considered harmless. Sometimes, however, they may be linked to an underlying disorder, such as diabetes or peripheral artery disease.
Treatment :
If there is no underlying cause the leg cramps will probably get better without treatment.
Stretching exercises – if the cramp is in the calf muscle:
- Straighten the leg and bend the ankle backwards, thus stretching the calf muscle.
- Walk on tiptoes for a few minutes.
- Stand about one meter from a wall with your feet flat on the ground. Lean forward against the wall with your arms outstretched, but don’t lift your heels (keep your heels on the ground). Stay like that for about ten seconds and gently return to an upright position. Repeat about 5 to 10 times.
Some people find that these stretching exercises not only help them get over a leg cramp episode, but also that help reduce how often they occur. Typically, a patient would do these exercises two or three times a day.
Prevention :
Stretching exercises – these may help reduce the number of times leg cramps occur.
Supporting your toes when lying down or asleep:
- Lying on your back – prop up your feet with a pillow/cushion.
- Lying on your front – let your feet hang over the end of the bed.
- Bedding – keep blankets and sheets loose. This helps prevent your feet and toes from pointing downwards during sleep.
Stay Hydrated – as dehydration may increase the risk of leg cramps, drinking plenty of fluids may help prevent them.
Exercise – if you embark on an exercise program, make sure it is suitable for you and that your progress is gradual. If you want to prevent leg cramps from occurring, do not over-exert yourself, or train for prolonged periods.
Footwear – people with flat feet and other structural problems may be more susceptible to leg cramps. Proper footwear may help.
V.SHARMILA.,MPT(ORTHO)