10 Tips for Shaking Away Leg Cramps
Sometimes we get it as over enthusiastic exercisers, sometimes we get it at the end of a hard day. When the cramps strike, I can’t help but remember the exclamation – ‘These legs are killing me!’
Leg cramps are the sudden painful involuntary spasms of the muscles. The sudden contractions are brought about by a plethora of reasons, from muscle fatigue, dehydration, over exertion, cold weather, low calcium levels or low blood salts. ‘Charley Horse’ or a leg cramp afflicts us all at some time or the other, sometimes when we least expect it.
Anatomically, leg cramps attack the muscles that crossover two joints. Commonly, the calf muscles, the quadriceps and the hamstrings. Leg cramps are brief spasmodic muscle tensions frequently sneaking up on us at night…that’s why they have a variant referred to as ‘Night cramps’.
When the cramps strike, they literally make us freeze in our tracks. But some simple enough safeguards can help us get off the Charley horse. Read on and shake a leg with these simple tips -
1. Parched muscles don’t give off thirst signals, they just cramp up. Dehydration is one of the main reasons behind leg cramps. Ensure that you keep yourself properly hydrated especially during hot climates. Keep your uptake of water regular throughout the working day.
2. A buffed up body sure looks good in the mirror. But it helps to exercise to one’s capacity. Excessive exertion or pushing weights over and above one’s physical capacity is a surefire welcome mat for cramps. Warm up and build up gradually and let your poor muscles get used to the extra work you are putting them through. Also don’t forget – sweat but replace the sweat with water during workouts.
3. Keep moving and keep your legs in good shape. Long hours spent sitting or standing causes strain on the muscles. Change your posture at regular intervals and loosen the benumbed muscles. The soundest advice, for us working folks behind the desk.
4. Keep your knees at a comfortable angle to the rest of your body when you are sitting in a chair. Knees take the weight of the body and are therefore more prone to soreness.
5. Stretch whenever you feel like it. Frequent stretching loosens the muscles and keeps them ship shape.
6. Have a potassium and calcium rich diet. Daily intake of calcium is around 1000 milligrams a day. Have a glass of milk for the calcium…and a banana for the potassium.
7. Wear the right kind of shoes which cushion your feet and calf muscles during the rigors of walking or exercise.
8. Give your leg muscles a gentle soothing massage after a long walk or a long beat at the office. Immersion in a tub of lukewarm water is often recommended for tired feet.
9. Loose weight and give the muscles a break. This is perhaps the best thing one can do for general health.
10. Get enough sleep. Muscles just like our other body attachments need adequate rest. So take the muscles to bed at the right time.
When the next cramp comes calling – stand up and take a few deep breaths. Massage the area and hopefully the cramp will go away. Then, go over the list once again.
Categorised as: General Health Tips, How to Guide