There you are, enjoying your run or swim, relaxing after exercise or maybe just sleeping in your bed, and WHAM! A cramp hits you in the leg or foot. Often just moving around or walking it off will do the trick, but sometimes they are persistent, and never pleasant. Here is a brief overview of what they are, some home remedies, and how to avoid them.
Causes: A cramp is an involuntary contraction of a muscle. They may be caused by dehydration, overuse, holding the muscles in one position for a long time, or muscle strain. A cramp can be brought on because there is not enough blood being circulated and is cured by switching positions or changing the action. A lack of minerals (potassium, calcium, and magnesium) or nerve compression can also bring on muscle cramps. Exercising in extreme heat or not warming up sufficiently before exercise can cause cramps. Certain physical conditions such as torticollis and restless leg syndrome can also bring on muscle cramps.
Avoidance: Prevention is always preferable, so be sure you keep hydrated and are getting your vitamins and minerals. When you are training or exercising more, punch up your diet with nutrient rich foods such as baked potatoes, pumpkin seeds, and dairy products. Be sure you are warming up and stretching before rigorous activity.
Remedies: Our first response is usually to move around or rub the muscle, which often help. If not, here are a few more ideas:
• Ice
• Heat
• Warm bath with Epsom salts
• Press into the cramping muscle and hold for 10 seconds, and repeat as needed
• Massage with 1 part wintergreen oil to 4 parts carrier(vegetable) oil
• Massage with basil oil
• Drink two ounces of pickle juice or eat a pickle slice
• Pinch your upper lip
• For hamstring – put your weight on the affected leg and bend the knee
• For quadriceps – do a quad stretch
• For bottom of foot – flex foot so the toes point toward your nose
• For anywhere in lower leg or foot – lie down, straighten leg, and have someone give a firm slap to the bottom of your foot
(For an interesting discussion on the pickle juice tip, go to Runnersconnect. )
Most of these “cures” are based on one of three theories, the first being that the body is low on electrolytes, hence the pickle juice trick. The second being that the nervous system needs to be disrupted or reset, which would account for the pinch-the-lip and slap-the-foot tips. Finally, the idea that the muscle needs to re-establish blood flow, so massage and movement help. No matter what theory you hold, when a cramp hits, try whatever works best for your body. And remember, eat healthy and warm up to prevent them in the first place!
Personal Best Massage 