Leg cramps. What causes them and how can they be stopped?

What are leg cramps?

If you haven't already experienced them, you will probably get leg cramps at some point in your life. They can strike at the worst time; whether you are lying in bed at night or exercising, this sharp pain can become completely debilitating. If these leg cramps persist, they can become even more irritating by disrupting your training and sleep routines.

A cramp is a strong, sudden contraction or tightening of the muscle (in the calf) that usually lasts from a few seconds to a few minutes. If a cramp strikes, you can ease it in the moment by gently stretching the muscle. To find a long-term solution for cramps, you may need to take a closer look at their many potential causes.

To prevent cramps, make sure to nourish your body and get enough rest.

You should also look for underlying medical issues that could contribute to leg cramps, such as peripheral artery disease or thyroid problems. So consult a doctor when cramps prevent you from exercising, or if they seem to occur spontaneously without a trigger.

Here are the main reasons why you may experience cramps...

 

Dehydration

One of the classic causes of cramps is dehydration. “Amateur and professional athletes deal with cramps all the time,” says Mark D. Peterson, Ph.D., assistant research professor in the Department of Physical Medicine and Rehabilitation at the University of Michigan Medical School, “especially during the summer months, in high heat and without enough fluids.” The reason dehydration causes cramps is largely theoretical, says Todd J. Sontag, DO, a physician at Orlando Health Physician Associates. Fluid depletion may make nerve endings more sensitive, “triggering contractions in the space around the nerve and increasing pressure on motor nerve endings,” he says. This depletion is worsened by heat or exercise itself, since you lose more fluid through sweat.

 DISCOVER OUR HYDRATION COLLECTION

 

 

Mineral deficiency

You don't just lose water; you also lose electrolytes. An imbalance of certain electrolytes and other minerals can trigger spontaneous cramps. An imbalance of sodium, calcium, magnesium, or potassium could lead to cramps, explains Gerardo Miranda-Comas, MD, associate director of the sports medicine fellowship program at the Icahn School of Medicine at Mount Sinai. Sports drinks can help reduce cramps because of their sodium content. You should also eat wisely. Bananas, sweet potatoes, spinach, yogurt, and nuts are rich in these muscle-supporting minerals and can prevent deficiencies that could cause leg cramps.

 

Excessive training

Regardless of an athlete's hydration status, cramps may be caused by excessive training. “If you go long distances, or if you attend training camps, you may experience cramps later,” says Peterson. “The nervous system is generally the culprit.” When the nerves connecting the brain and spinal cord to the muscle become overexcited, you often end up with a cramp. Rest and stretching are particularly important in these situations.

 

Exercise intensity

When you try to shake up your routine by increasing your running mileage, cycling, or starting to swim (to prepare for a triathlon, for example), your muscles are not automatically prepared for this new intensity and these movements. “Whenever cramps are induced by starting or restarting exercise, it usually means” too much, too soon,” explains Dr. Miranda-Comas. “Your muscles do not act the same way when you jog or sprint, for example. Therefore, any increase in training volume or intensity can cause cramps.”

Fatigue

You may be more prone to cramps when you are already “overloaded.” You may be more lax with your diet, forget to hydrate effectively, or your body may not have had enough time to recover properly from your last workout... “Physiologically, when the muscle is fatigued, it is not as synchronized in the assimilation of nutrients,” says Dr. Miranda-Comas. In other words, a tired muscle loses more nutrients than it uses, so it does not function at its maximum. Nighttime cramps, which affect more than half of adults, can also be triggered by fatigue. “Although there is no definitive cause [of nocturnal leg cramps], they are probably associated with muscle fatigue and nerve dysfunction,” explains Dr. Sontag. “There is also recent research suggesting that athletes who performed exercise at a higher intensity than usual experienced an increased incidence of nighttime leg cramps.”

DISCOVER OUR RECOVERY COLLECTION

Medications

If there is no obvious cause of your leg cramps, you may want to take a look at recent additions to your medication list, says Dr. Sontag. Diuretics, used to lower blood pressure, can trigger cramps because they deplete the body of fluids and salts, he explains. Other medications can cause leg cramps. Examples include raloxifene and teriparatide for osteoporosis; iron sucrose (used intravenously to treat anemia); albuterol or Ventoline for asthma; estrogens (used to treat menopause); painkillers such as naproxen and pregabalin; statins for cholesterol; and more. Talk to your doctor if you have started taking a new medication and notice leg cramps; Dr. Sontag says he is usually able to find an alternative medication for his patients.

 

Medical conditions

If your leg cramps seem spontaneous and are not related to exercise, it is important to consult your doctor. Certain conditions, for example, “that affect the way the body moves electrolytes,” says Dr. Miranda-Comas, can cause leg cramps. Others, such as peripheral artery disease, affect blood flow, which can in turn trigger cramps because there may not be enough blood reaching the legs. Osteoarthritis, neuropathy, and thyroid disorders can also contribute to leg cramps, says Dr. Sontag.

So always check with a doctor if you have unresolved cramps, particularly despite adequate nutrition, hydration and stretching.

This article was inspired by a publication from Health.com