Difference between revisions of "Get Rid of Leg Cramps"
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Leg cramps, sometimes called charley horses, come on quickly, can last for a few seconds to several minutes, and can be quite painful. While any muscle can spasm or cramp, the muscles that are most commonly involved in leg cramps are the calf muscles in the lower part of the leg, the hamstrings, or the muscles along the back of the thigh, and the quadriceps, found along the front of the thigh. Quickly treating the cramped muscle causes the pain to stop, but sometimes you may need to take additional steps if you have frequent leg cramps. | Leg cramps, sometimes called charley horses, come on quickly, can last for a few seconds to several minutes, and can be quite painful. While any muscle can spasm or cramp, the muscles that are most commonly involved in leg cramps are the calf muscles in the lower part of the leg, the hamstrings, or the muscles along the back of the thigh, and the quadriceps, found along the front of the thigh. Quickly treating the cramped muscle causes the pain to stop, but sometimes you may need to take additional steps if you have frequent leg cramps. | ||
[[Category:Cramps]] | [[Category:Cramps]] | ||
| − | [[Category:Pain Management and Recovery]] | + | [[Category: Pain Management and Recovery]] |
== Steps == | == Steps == | ||
===Getting Immediate Relief=== | ===Getting Immediate Relief=== | ||
| − | #Stretch the cramped muscle. Muscle cramps are sudden and unexpected contractions or spasms of a muscle. To stop the cramp quickly, the cramped muscle needs to be stretched.<ref name="rf11493" /> | + | #Stretch the cramped muscle. Muscle cramps are sudden and unexpected contractions or spasms of a muscle. To stop the cramp quickly, the cramped muscle needs to be stretched.<ref name="rf11493">http://www.mayoclinic.org/diseases-conditions/muscle-cramp/basics/definition/CON-20014594?p=1</ref> |
| − | #*By stretching the muscle, you are preventing it from remaining in the contracted or cramped position.<ref name="rf11494" /> | + | #*By stretching the muscle, you are preventing it from remaining in the contracted or cramped position.<ref name="rf11494">http://www.nlm.nih.gov/medlineplus/ency/article/003193.htm</ref> |
#*Stretching a cramped muscle works best if you can hold the stretched position for about a minute, or until the cramp feels better. You may need to repeat the stretched position if you feel the cramp returning.<ref name="rf11493" /> | #*Stretching a cramped muscle works best if you can hold the stretched position for about a minute, or until the cramp feels better. You may need to repeat the stretched position if you feel the cramp returning.<ref name="rf11493" /> | ||
#Try the towel stretch. If you have a towel handy, you can use it to gently stretch your hamstring and calf muscles:<ref name="rf16807">http://www.somastruct.com/plantar-fasciitis-and-hamstring-tightness/</ref> | #Try the towel stretch. If you have a towel handy, you can use it to gently stretch your hamstring and calf muscles:<ref name="rf16807">http://www.somastruct.com/plantar-fasciitis-and-hamstring-tightness/</ref> | ||
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===Preventing Leg Cramps=== | ===Preventing Leg Cramps=== | ||
#Understand why you are having leg cramps. To prevent future painful episodes, it is helpful to understand what happened that triggered the cramp.<ref name="rf11494" /> | #Understand why you are having leg cramps. To prevent future painful episodes, it is helpful to understand what happened that triggered the cramp.<ref name="rf11494" /> | ||
| − | #Talk to your doctor. If you have repeated problems with leg cramps, if you are elderly, have diabetes or liver disease, nerve compression caused by problems in your lower back, poor circulation in your legs, or thyroid disease, you may be at greater risk of developing leg cramps.<ref name="rf14710" /> | + | #Talk to your doctor. If you have repeated problems with leg cramps, if you are elderly, have diabetes or liver disease, nerve compression caused by problems in your lower back, poor circulation in your legs, or thyroid disease, you may be at greater risk of developing leg cramps.<ref name="rf14710">http://www.mayoclinic.org/diseases-conditions/muscle-cramp/basics/causes/con-20014594</ref> |
#*Some medications, like diuretics used to treat high blood pressure, can cause changes in your body that normally keep minerals and electrolytes in balance. Your doctor may be able to adjust your medications to help. | #*Some medications, like diuretics used to treat high blood pressure, can cause changes in your body that normally keep minerals and electrolytes in balance. Your doctor may be able to adjust your medications to help. | ||
#*Your doctor can help you to treat the underlying problem that is causing your leg cramps.<ref name="rf14710" /> | #*Your doctor can help you to treat the underlying problem that is causing your leg cramps.<ref name="rf14710" /> | ||
