October 2000

 

Put a Stop to Leg Cramps
Lynda Zimmerman, zimmermanl@missouri.edu

Few people have never experienced a cramp in their leg. Sometimes called a "charley horse," the pain from this sudden spasm of the calf muscles can wake you out of a sound sleep and bring tears to your eyes.

The best thing to do when it happens? Flex your foot; that is, point your toes toward your knee. If it hurts too much to do that, you can grab your toes and pull them toward your knee, then massage your calf gently. Walk around the house if the cramp won't let up. Mild heat will help relax the muscles, also.

Common Causes

Cramps are the result of over-exertion, abnormal strain or physical stresses that are too much for an individual's muscles. Most water pills (diuretics) cause a potassium loss, which can also be a factor in muscle cramping. Here are some possible causes:

i Being sedentary: lots of sitting may shorten and weaken calf muscles.

i Overdoing a physical fitness program.

i Pregnancy.

i Circulatory problems.

i Diabetes or thyroid disease.

i Wearing high heels, especially if you aren't used to them.

Preventing Leg Cramps

If you have severe and frequent cramps, you may need to see a physician to pinpoint the cause in order to find relief. But most people can prevent the calf cramps by taking a few preventative measures.

3 Stretch your calf muscles several times a day, especially after strenuous physical activity.

3 Flex and massage your calves frequently. Or alternately point your toes in, then out.

3 Be sure the sheets and blankets on your bed aren't tucked in so tightly that they constrict your foot movements. Prop a pillow against the soles of your feet to keep them upright.

3 Don't wear high heels or circular garters.

Remedies

Quinine is the classic drug for relieving leg cramps -- but though there is some evidence that it works, it can have serious or even fatal side effects. A physician can still write a prescription for quinine, but would probably do so only as a last resort. (Quinine should never be taken during pregnancy.)

You may have heard that quinine water (tonic water) can do some good. At one time it was thought that quinine water and bitter lemon soda had little or no quinine and wouldn't help. However, researchers recently discovered that both of these beverages sometimes do contain significant amounts of quinine. However, there is one catch: Some brands contain almost no quinine and there's no way to know the difference, because manufacturers are not required to state the amount of quinine on labels.

Supplements such as calcium, vitamin E, magnesium, and potassium are often thought to help leg cramps, but there's no proof they work and they're not recommended. (Note: check with your physician if you take a diuretic to determine whether or not a potassium supplement may be beneficial for you.)

Sources: UC Berkley Wellness Letter, August 2000; Dr. Paul Donohue's To Your Good Health medical report #20, "How to Stop Leg Cramps and Foot Pains".

 

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