… I don’t have them often but when I do get one I can immediately relate to everyone who is coming here looking for cures or some kind of quick relief !

This time it was foot cramps at night that got me … waking me up with a jolt and shocking my husband – who was busy snoring his head off at he time-  into trying to take some kind of action to make it go away. Luckily they weren’t too severe and what actually worked for me was to draw my feet up so that they pointed towards my head and slightly twist them to the side – the right foot toards the right and the left foot towards he left. Yeah it was both feet at the same time that got affected.

And then after that, I did get a quick foot massage (with olive oil and lavender) from hubby which was a nice treat and very relaxing.

What Causes Foot Cramps?

In my case, and I don’t know about you, but I think I know where the attack may have originated.

I was down on my magnesium levels.

A lot of us are down on magnesium because the foods that we are eating today don’t contain as many essential minerals, like magnesium and potassium, as they used to, due to depletion of minerals in the soil from which many fruits and vegetables grow. In addition to that, all the fast foods we eat tend to be deficient in magnesium. And some medications can result in a lowering of the magnesium levels in the body – diuretic medicines, antibiotics and so on.

So it is quite important to take supplements of these missing nutrients or to start including magnesium rich foods in your diet, such as is found in nuts, like almonds and organic green vegetables which have been cultivated in nutrient rich soil. Magnesium is needed by most of the cells of the body, especially the muscle cells and it has a major relaxing effect on the muscles so it would help prevent them tightening up and cramping.

However, ingesting magnesium supplements may not be as effective as applying it topically so the best way to get adequate amounts is to apply it as a lotion to the skin. You could also take a regular bath with magnesium salts.

Muscle cramps and potassium deficiency are also related and since potassium and magnesium work together (with sodium too) in synergy, it is a good idea to make sure you are taking these in, in some way, at the same time – just a banana or two and some sea salt sprinkled on your food generally should help. These are my suggestions only… don’t forget to always check with a doctor before making any major changes to diet.  

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Well you might like to know that it doesn’t always have to be about eating bananas at bedtime, taking enough potassium, water or quinine. Neither does it have to involve quick stretching or massage.

As for those who suggest popping pills for the pain, they obviously don’t have a clue what they are going on about. That kind of relief just doesn’t work as fast as is needed on the spot! When leg cramps at night come into full force like a bolt of lightening out of the dark, they are not gonna hang around for you to say, ‘hang on a minute, let me take a painkiller and wait for it to start working’. You’d be hard pressed to even get out of bed to fetch a glass of water at those times.

No, you need something that works super quick. Ok well, yes, maybe leg stretching or massage is pretty good on average but what could be even better are two particular methods that I have found really useful at these  ‘striking hot’ times.

And what is particularly good about these methods is that they are safe, natural and immediately available whenever you need without needing to move much at all.

So what are they?

Well, the first method is well known for giving immediate pain relief for leg cramp and other pains too in fact. It is also free and literally at your fingertips. You don’t even need to get out of bed.

Method One: EFT Tapping

EFT tapping is a natural energy therapy that can bring pain relief almost instantly simply by tapping with the fingertips on certain identified acupuncture points of the body.

Usually you will start by making a verbal statement at the beginning (repeating 3 times) whilst at the same time you tap on the karate chop point of one hand using the fingers of the other. You would say something along the lines of  “Even though I have this painful leg cramp in my right leg, I deeply and completely love and accept myself”.

The acupuncture points around the eyes, under the nose, on the chin and so on are then tapped in sequence. If you are in a lot of pain you can do a shortcut which usually works just as well, by tapping on the thymus point with your fist whilst keeping your focus on the pain. The thymus point on the body is located about two inches down from the collar bone. This place has a connection to all of the main meridian points of the body. Next time you get a nocturnal leg cramp try it and see. No doubt you will probably be quite pleasantly surprised.

Magnet Therapy

The second method incorporates the services of the humble magnet. You probably have one of these at home alrady on the  fridge, so keep one by your bed to use whenever the need arises. Magnets are a natural and very efficient tool which can help us deal with pain. Our body has an electromagnetic field which can stretch over 12 feet beyond the physical body that we visibly see. Our body “field” can become distorted and even pull  in or attract more pain towards the blocked area when we are in pain, whether that is emotional or physical (actually, physical pain often shows up as a symptom of emotional pain). The process of rubbing a magnet in downward movements across the area where the pain is manifesting can correct this problem and dissolve pain. This has been known to bring about immediate pain relief in lots of cases.

So that is it … here are two methods that maybe you haven’t come across before, that may be exactly what you need at the right time to get rid of nocturnal leg cramps immediately.

Try putting soap under your pillow as an effective remedy! Or go back to all of the other suggestions that are continuously being touted on the web.

I just felt like sharing something different for a change -that actually works.

Technorati Tags: cramping, leg cramp, nighttime leg cramps

Well here is some news for you. It doesn’t have to be all about bananas, potassium, quinine, stretching and massage and rehydration.

Although some of these, like  potassium and other mineral salt supplements may be good at preventing muscle cramps, they are not quite so relevant whan an actual legs cramping is taking place and immediate relief is what you are looking for.

And anyone who suggests taking a paracetamol or two for leg muscle cramps pain obviously doesn’t know what they are talking about. That kind of relief just isn’t fast enough!

When severe muscle cramps such as leg cramps at night strike, they are not gonna hang around for you to say, ‘hang on a minute, let me pop a painkiller and wait for it to start working…’

No, you need something that works super quick. Ok well, yes, maybe leg stretching or massage is pretty good but what could be even better are two particular methods that I have found really useful at these ‘hot’ times. And what is good about these methods is that they are natural and immediately available whenever you need. So what are they? Well, the first method is well known for giving immediate pain relief and the best thing is, it is free and literally at your fingertips.

Method One: EFT Tapping as a Leg Cramp Remedy

EFT is an alternative natural body energy technique that can bring pain relief almost instantly simply by tapping with the fingertips on certain acupuncture points of the body. Usually you will do this process by making a statement at the beginning (and repeating it three times) whilst tapping on the karate chop point of one hand with the fingers of the other. It would be something like “Even though I have this X pain in my leg, I deeply and completely love and accept myself”. You then tap on points around the eyes, under the nose, on the chin and so on.

However, when you are in a lot of pain you might not want to bother doing ‘all of that’ even though it doesn’t take that long. In this case you can just ‘tap’ on the thymus point with your fist whilst focusing on the pain. The thymus point is about two inches below the collar bone and this point connects to the main meridian points of the body.

Next time you get a nighttime leg cramp just try this and see. You will probably be very pleasantly surprised.

Method Two: Magnetic Therapy for Night Cramps

The second method involves nothing more than a normal magnet. It can even be a fridge magnet. Just keep one by your bed for handy use whenever you need it. Magnets are a natural and surprisingly efficient method of dealing with pain. Our bodies have an electromagnetic field (which in fact is known to stretch out about 12 feet beyond the physical body that we actually see). When we are in pain, whether that is emotional or physical (in fact physical pain often manifests as a symptom of emotional pain) our body ‘field’ can become distorted and even ‘draw’ more pain towards the distorted or blocked area.

One way of correcting this problem and dissolving the pain of  leg night cramps in the process is to rub a magnet in downward strokes over the area where the pain is manifesting. This has been known to bring about immediate pain relief in many cases.

So there you are … two methods that maybe you haven’t come across before, that just might make a difference. Of course you could always try putting soap under your pillow (yes, this has been tried and some claim that it works!) or go back to all of the other suggestions that are continuously being touted on the web. I just felt like talking about something different for a change.

Let me know how you get on …. what worked for you?

Technorati Tags: leg night cramps, nightly leg cramps, stop leg cramps at night

They are most often experienced in the calf muscles, behind the knee.

To know more about leg cramps while sleeping read on…

Have you ever experienced that searing pain in your calf muscle while you are at the peak of a good night’s sleep?

Well, if you have, I need not tell you what it is, but for those who have not experienced it, let me tell you that it is called a leg cramp.

Leg cramps while sleeping are very common and as such, many of us do not pay a lot of attention to it. Unless of course you get a truckload of them at night while sleeping. Then the situation renders serious corrective measures.

Still interested? Then go on reading.

Leg Cramps At Night While Sleeping

What are They?

Leg cramping while sleeping or nocturnal leg cramps are involuntary contractions, which happen in the calf muscles. They are extremely painful and last from a few seconds to minutes. There is a distinct soreness in the muscles even after the cramp is gone. Older people experience more of these, although experienced by individuals of all age groups, too. These fall in the overall category of muscle cramps which include smooth muscle, skeletal muscle, menstrual, cramps and a few others.

Causes Of Leg Cramps

One of the theories for explaining night leg cramps is that a muscle gets the stimulation to contract when it is already in a shortened position. The position in which we sleep – knees slightly bent and feet pointing slightly downwards, is supposedly conducive to this condition. This is said to be the basic cause of such cramping while sleeping.

The other causes of a leg cramp in bed  are consumption of diuretic drugs, muscle over exertion and loss of balance of salts in the bloodstream, like low or high sodium or potassium levels. Some of the other things include later stages of pregnancy, untreated hypothyroidism, excess alcohol and some of the rare causes include cirrhosis of the liver, lead poisoning and sarcoidosis. They last but not least include uncommon nerve disorder and peripheral vascular disease. However, these are the probable causes, and a definite cause of this acute pain while sleeping at night has to be discovered.

Dealing with the problem

Whenever you get an inkling that you are getting an attack, immediately stand up and put pressure on the affected leg. That will make the cramp go away. This is the instant solution. Longer term solution, or prevention  is massaging and stretching.

Stretching Exercises

Indulging in regular stretching exercises is a good option for preventing leg cramps. Focus on exercising the calf muscle while doing the stretching exercises. Try this out for a month or so, you would most probably see the difference.

Sleeping Posture

A change in your sleep posture can also prevent them. Keep a pillow under your calf, if you are lying on your back. Letting the feet hangover the edge of the bed is another way to relax that muscle and avoid leg cramps at night while sleeping.

Fluids

Inadequate amount of fluids in the body, that is dehydration, could be also be a cause of cramping. So make sure you drink lots of water and juices.

Quinine

Quinine is the last resort, if none of the previous solutions for prevention. One tablet at bedtime is the normal dose and that is an effective remedy to reduce the number and severity of episodes. However, they may not altogether stop with quinine. It is also advised that you should not take quinine tablets if you are going to be pregnant or are pregnant.

Most of the times athletes, pregnant women, people with sedentary lifestyles are prone to cramps. They either over exert, or do not exert their muscles at all.

That was the whole story. Pay attention if you are getting frequent cramps. Stop the discomfort by stretching your calf muscles and sleep well!

By Medha Godbole

Technorati Tags: leg cramps, leg cramps at night, muscle cramps cause

Foot and Leg Pain Discovery

Incorrect use of voluntary muscles can cause pain throughout the body. This article discusses an example in the feet and legs based on engineering principles. There are others which will be discussed in other articles.

Pain! Foot pain! Plantar fasciitis pain! Shin splints pain! Heel spurs pain! It sure isn’t any fun!

How many times have you been on your feet a lot and couldn’t wait to sit down? It has happened to most of us. It could have been from blisters or… new shoes which didn’t fit right or… kicking a chair when wandering around in the middle of the night or… or….

Or it could have been something which just would not let itself get fixed. It could be something which specially made shoes or pain pills just could not fix. And by the time the surgery would be finished, too much damage may have been done to ever get it right again. Hopefully it has not gone that far yet because possibly, just possibly a simpler fix is on the horizon.

Foot Arch Adjustments

Good news! A new discovery about how the foot arch works points the way to relief of a number of foot and leg pains as well as flat feet. True, it may not work for all foot or leg problems. Nothing can promise that. In fact, any one pain or problem can come from any number of causes.

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However, it can be shown that upsets like certain foot or leg problems and pains can be created when the foot arch is not working right. Who knows?…that pesky pain may just respond. Nothing tried, nothing gained. Why not find out more?

Yes, the foot arch. The new discovery is that the foot arch is created using certain muscles in certain ways. The discovery comes from the direction of engineering science, not medical science. The engineering principles are taught in architecture school. The way roof arches were built in old European churches gave the first clue. Then the application of engineering theory completed the project.

Although the entire theory will not be given here, some of the background will be explained.

Even if the feet seem to have good arches, there may be something in the way they are used which causes the foot or leg pain. And if it does not hurt now, something may change in the future which could be easily fixed if one knows what follows.

Although a foot is apparently well arched, improper use of the foot can cause pain. The foot is made to hurt when not being used correctly as a warning to shape up.

Here is what happens.

A joint is where two bones meet. Ligaments hold the bones together at the joint. Remember the last time you cut a chicken up for the pot? The tough white material holding the bones together at the joints are the ligaments.

What if you had no ligaments? Just imagine sleeping and turning over several times in the night. You might wake up with several toe bones mixed in with your ribs, a knee cap in your mouth and a shoulder blade mixed up with your toes. Rather a funny picture when you think about it. Don’t worry, as long as you have your ligaments it won’t happen. That is a main job of the ligaments

When you get out of bed and start putting loads on your bones and joints, you will find that the ligaments by themselves just are not strong enough to carry the load. That is why you also have muscles to hold your bones together at the joints. The muscles can carry much more load than the ligaments.

Besides holding the bones together at the joints, the muscles have a much more important job to do. They move your bones around. When you reach up to scratch your cheek, muscles in your arm move your hand. When you run, muscles in your legs move your feet. You get the idea.

Muscles do need to rest and get repaired during sleep.

That is when the ligaments do their main thing. However, sometimes muscles stop doing their job when carrying a load during the day. Here is when ligaments really have an important backup job, but they don’t like it. Taking over the job of muscles is too much for a ligament, and it screams (ie, hurts) in protest.

Ligaments are the backup system which holds bones together at the joints when the muscles are not working as they should.

Here is an experiment to get more understanding. Some few people have something unusual in their arm which does not let this work. Those people can try a similar experiment using another joint. Also, if overdone it may cause pain or damage. So, to take special care that no injury occurs, only do it with the permission and supervision of your health care provider. If your health care provider does not agree that it is okay for you to do this experiment, do not attempt it.

Hold your right arm out with the palm down. Relax the muscles in your right arm so that the hand flops limply down from the wrist. Now, using your left hand, push on the back of your hand, forcing your right wrist to bend more than it was meant to. If you push enough, the wrist will hurt. Don’t damage your body. Only do it enough to get the idea.

When you get the idea, move your left hand away. Keep your right arm out with the palm down. Next, contract the muscles in the back of your right arm which will pull your hand up until your wrist is not bent so much.

This time, using those muscles in your right arm, Do Not Let Your Right Wrist Bend any more than it already has. Then, with your left hand, press on the back of your right hand again, trying to bend your right wrist. As long as you do not let your right wrist bend, you will find that it does NOT hurt, no matter how hard you push with your left hand. You can now relax and I will tell you the theory of what is happening.

Letting You Know There is Something Wrong

In any well-engineered machine such as a jet plane, space shuttle or even many cars the important systems, such as brakes in cars, have back up systems which operate when the main (primary) system breaks down. When the main system has failed and the back up system starts operating, there are loud bells and bright flashing red lights to let the operator know that there is something wrong which needs to be fixed.

In the human body, when the muscles stop operating and the ligaments start carrying a heavy load across the joint between bones, pain is the loud bell and flashing light which lets the operator (you) know that something is wrong. In your wrist you already know which muscles to operate.

A similar system in your feet hurts when the foot arch muscles do not operate right. This can affect the ligaments which hold your foot bones together. It can also affect the ligaments which hold the two bones in the lower leg together as in shin splints.

All the information cannot be put into this article. There is more at the web sites and in the books: “Muscle N’ Bone” and “How To Use the Foot Arch Correctly.”
By Dennis Denlinger

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> Instant Leg Cramp Relief. Get It Now !

Read more about the various causes and treatment methods of night leg cramps in greater detail.

Also called charley horse, with this cramping the commonly affected areas of the body are the calf, foot and the thigh. Although referred to as nocturnal leg cramps, they can occur at any time of the day or night.

Night leg cramps are not chronic and may last for about 10 minutes with possible soreness after they are gone.

These cramps are not gender specific and they might affect both men and women equally and apart from people who are more than 50 years of age, small children are also affected at times.

Some Remedies For Nocturnal Leg Cramps

Staying hydrated by drinking plenty of water, indulging in stretching exercises, wearing shoes which give proper support and maintaining a proper posture while sleeping, are some of the preventive measures that can be followed in order to reduce the frequency of nocturnal spasms.

Causes Of Nocturnal Leg Cramps

There are no such definite causes of nighttime leg cramps, however, based on assumptions and possibilities, there are some cases that have been linked with these cramps. These include overuse or overexertion of muscles, sitting in the same place for a long period of time or sitting in an improper posture and dehydration. Being dehydrated is considered as one of the causes of  cramps generally, as there is not enough water for transporting vitamins, minerals and other substances throughout the body.

Leg cramps while sleeping have been found to be common among expecting mothers and elderly, probably due to poor blood circulation in their limbs. People with a sedentary lifestyle are also vulnerable to leg cramps and they become prone to this disease if they do not maintain enough consumption of water for the body to remain hydrated. Nocturnal leg cramps have also been found common among people who have deficiencies of calcium, potassium and magnesium.

Certain medical conditions such as diabetes, peripheral vascular disease, Parkinson’s disease, endocrine disorders and medications such as contraceptive pills (birth control pills) have also been hold responsible for the occurrence of  leg cramping at night.

How To Treat Night Leg Cramps?

It has been found that people suffering from leg cramps and spasms increased the level of potassium in their diet and seemed to have reduced the frequency of cramps. Some examples of potassium rich foods are bananas, apricots, nectarines, dates, grapes or raisins, beans, the cabbage/broccoli family of vegetables, oranges, grapefruit and its juice, pork, lamb, potatoes and corn, saltwater fish (like tuna), tomatoes and tomato juice.

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Pain from leg cramps, that might occur suddenly, after getting up from the bed, can be relieved by applying a hot compress and massaging the cramped muscles. Even soaking the affected leg in warm water reduces the pain to a great extent.

Another cure for leg cramps is the exercise of holding your toes to stretch your calf muscle. Pull them towards your knee and extend the leg straight out. This is an effective exercise which can be followed before going to bed and after waking up. While you are doing this exercise, you will feel the effect in the back of your calf muscles. Stretching the legs and Achilles tendons on a regular basis shows major improvements in leg cramps treatment.

The calves, when toned and well stretched, are less prone to developing cramps. For this, exercises such as ‘toe-ups’ and ‘wall stretches’ are helpful.

Being aware of such cramp treatments, comes in handy at times when there are less chances of getting any medical aid

However, in serious cases, where the pain becomes unbearable, a doctor should be the first point of contact. He is the one who can pinpoint the causes and provide the right remedy.

By Rajib Singha

Technorati Tags: calcium, cause, causes, cra, cramp, cramps, cure, deficiences, dehydrated, dehydration, for, leg, magnesium, night, nighttime, nocturnal, relief, remedies, sleeping, spasms, symptoms, treatment, while

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Sudden and forceful contractions of the leg muscles can cause leg cramps, which occur mainly during nighttime. Let us know more about leg cramps in bed

It is the contraction of muscles, which enables the physical movement of human beings.

But a sudden and involuntary contraction of a muscle or a group of muscles can cause cramps.

Such cramps may be accompanied by severe pain too. The most common among muscle cramps are leg cramps, which are also known as ‘charley horse cramps’.

Leg cramps are caused by the sudden and forceful contraction of leg muscles, especially those in the calf, the hamstring and the quadriceps.

Sometimes, even the small muscles in the feet can also cause cramps. Leg cramps are common among the aged and pregnant women, but young people may also experience this condition.

Leg Cramps in Bed
Generally, leg cramps occur when you rest, especially during the night. Such leg cramps are also called night leg cramps. In most cases, the contraction of calf muscles is the reason for cramps, but the thigh or feet muscles can also cause cramps. Leg cramps in bed may last for a few seconds to a few minutes, but in some cases, it may last even longer. The intensity of the pain also varies and in most cases, it is severe enough to wake the person up. Even if the cramp ends, the muscle may remain sore for some time. Most people experience occasional leg cramps, but for some people, especially, the aged, this problem can be more frequent.

What Causes Leg Cramps in Bed?
There is no precise medical cause for leg cramps in bed. According to research, cramps are caused when the muscles, which are in a shortened position, are stimulated to contract. This theory explains the relation between the sleeping position and the contraction of leg muscles. Most people sleep with their legs slightly bent and the knees pointing downwards. In this position, the calf muscles are in a shortened form and any contraction can lead to cramps.

There are many other contributing factors to leg cramps in bed, which can include some physical conditions. Night leg cramps may be due to dehydration, overexertion of muscles, pregnancy, hypothyroidism, excess alcohol consumption, some nerve disorder, etc. Prolonged sitting or lying down in the same position may restrict the blood flow through the concerned muscles and cause leg cramps.

People with low levels of certain minerals, like magnesium, potassium, calcium, and sodium, leg cramps can be frequent. Use of some specific medications can also be the cause of leg cramps in some people. Drugs may also worsen the situation for those who are already affected by frequent leg cramps. Narrowing of the arteries of the legs, leads to poor blood circulation to the legs and can cause cramps. There are many other common conditions, which can be the reasons for leg cramps in bed.

How to Prevent Leg Cramps in Bed?
The most common treatment for leg cramps in bed is stretching exercises. Though researchers have a different opinion regarding the efficacy of this method, many people find it beneficial in preventing leg cramps to a large extent. Regular stretching of leg muscles, especially those in the calf, is effective.

In case of leg cramps in bed, you have to be careful about the sleeping posture. Though, there is no scientific evidence to prove the same, expert opinion is that a proper posture, that prevents the shortening of calf muscles, can be of much help in reducing the occurrence of leg cramps. If you like to sleep on your back, then prop your feet up with the help of a pillow. When sleeping on your front side, try to hang your feet over the end of the bed. Make sure that the blankets are loose and do not force the toes and feet to point downwards during sleep. Check whether any current medication is causing these muscle cramps. Warm showers before bed time can help to some extent.
Remedies

> For a list of natural remedies for night leg cramps click here

In case of leg cramps in bed, try some stretching. Gently massage the area and if there is persistent muscle discomfort, you can have a mild painkiller. Quinine tablets are also effective, but it can cause side effects in some people, especially pregnant women. Try this medicine, only after consulting your doctor. However, exercises are the best way to get rid of leg cramps in bed.

By Sonia Nair

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Cramps are a sudden, involuntary, painful muscular contraction, sometimes also called a muscle spasm

It is a sudden pain that you get when the muscles in a particular part of the body tighten, usually from cold or too much exercise and which often happens at night. Let’s have a brief journey through foot and leg cramps…

Muscle Cramp:
A muscle cramp is an involuntarily and forcibly contracted muscle that does not relax. There are varieties of causes and types of muscle cramp. Numerous medicines also can cause muscle cramps. Most of the muscle cramps can be stopped if the muscle can be stretched. Muscle cramps can be prevented also.

Foot and Leg Cramps

Cramps can occur in a skeletal muscle, but are common in legs, feet and muscles that cross two joints (e.g.: the calf muscle).

Cramps can involve part of a muscle or all the muscles in a group.

The most commonly affected muscle groups are:

(1) Back of leg/calf (gastrocnemius)
(2) Back of thigh (hamstrings)
(3) Front of thigh (quadriceps)
(4) Feet, hands, arms and abdomen.

The intensity of muscle cramps ranges from slight to severe pain. A cramp feels rock hard and last for a few seconds to several minutes or longer. It is common for cramps to ease up and then return several times before they go away entirely.

Causes:

The exact cause is not known, but experts think that it is related to poor flexibility of muscles, muscle fatigue or doing new activities. Other factors such as dehydration, depletion of electrolytes (potassium, sodium, calcium or magnesium), injuries, and inflammation and nerve damage can cause cramps. Cramps are more common during exercise in the heat because sweat contain fluid as well as electrolytes. When these nutrients fall below a certain level, the incidents of muscle spasms increase.

Athletes are more likely to get cramps when the body is not conditioned and therefore subject to fatigue. Cramps often develop near the end of intense or prolonged exercise or the night after at nighttime.

Treatment of Muscle cramp:
Muscle cramps usually go away without treatment. However if  it persists then:
(1) Stop the activity that causes cramp.
(2) Gently stretch and massage the cramping muscle.
(3) Hold the joint in a stretched position until the cramp stops.

Prevention:
(1)Improve fitness and avoid muscle fatigue.
(2) Warm up regularly before exercise and stretch after it.
(3) Stretch the calf muscle.
(4) Stretch the hamstring muscle.
(5) Stretch the quadriceps muscle.

Leg cramps:

Leg cramps or spasms are a painful tightening of the muscles in the leg. Staying bed for long periods of time also can cause leg or foot cramps. Leg cramps can be recognized by the sudden pain or discomfort in a leg or foot and a tight or stiff feeling. Nocturnal night cramps occur during the night or while at rest. The cramps can affect persons of any age group, but they occur mostly in middle aged and older people. The exact cause of night cramps has not identified by the researchers. The problem is most likely with nerves controlling the muscles rather than with the muscles themselves.

Causes:
The cramps are caused by overexertion of muscles, structural disorders, standing on concrete, prolonged sitting, inappropriate leg positions, or dehydration. Less common causes include diabetes, Parkinson’s disease, hypoglycemia, anemia, thyroid, endocrine disorders and use of some medications. Low levels of certain minerals known as electrolytes have been linked to leg cramps. Certain drugs, pregnant women and dialysis patients often complain of leg cramps.

Treatment:
(1) When cramping occurs, try walking on the affected leg and elevate it.
(2) Stretch your calf by grabbing toes and pulling them upward towards your knee, especially with your leg extended straight.
(3) Take a hot shower bath or apply an ice massage to the cramped muscle.

Persistent or severe cramps are often treated with medication

Prevention:
To prevent cramping consider a regular use of electrolytes. Stretching your calves regularly during the day and at night will help. Prevent night cramps by stretching you calf muscles with wall pushups and applying a heating pad for ten minutes before going to bed. Keeping the blanket loose at the foot will prevent unnatural positioning of your feet which can cause night cramps.

Foot cramps:
A Foot cramp is the tightening or painful contraction in the middle of the foot and tries to crush the foot in a kind of vice. In many cases, the deep muscles in the foot actually knot up and contract.

(1) An overworked foot can be susceptible to foot cramps.
(2) Poor circulation of oxygen being carried to the foot.
(3) Lack of potassium.
(4) Dehydration.
(5) Changing hormone levels.
(6) Pinched nerves- caused when the electrical impulse from the brain cannot reach the muscles.
(7) Alcohol or tobacco use
(8) Nutritional deficiency.
(9) Environmental toxicity such as poison from factories, contaminated water.
(10) Chemical sensitivity.

Treatment:

(1) Slowly pull the foot away from the cramping position and hold it there until the foot cramp disappears. Massage the foot for 5 to 10 minutes until feels better.
(2) Take a dose of aspirin or ibuprofen to relieve foot cramp.
(3) Elevate your foot to the level of your waist.
(4) Use moist heat on the foot cramp three times a day if it is chronic.
(5) Soak the foot in warm water.
(6) If necessary wrap the foot in an elastic bandage.
(7) If it is an athletic injury, apply ice pack but not directly.
(8) Stay off your foot and give a chance to heal.
(9) See a doctor if it is chronic.

By Jayashree Pakhare

Preventing leg cramps

My grandmother suffered from leg cramps and used a camphor block in her bed. I too, minus the camphor, suffered night leg cramps for the last 25 years usually one leg would cramp followed very quickly by the other leg. 

Deal With Leg Cramps while Sleeping

The position in which we sleep – knees slightly bent and feet pointing slightly downwards, is supposedly conducive to leg cramps. This is said to be the basic cause of leg cramps while sleeping. The other causes of a leg cramps in bed … 

Leg Cramps While Sleeping : Foot Cramps Causes And Remedy

You could take a spoonful of either, daily, to prevent those nasty leg cramps in the future. Roll up a few blankets or bed sheets and place them at the bottom of your bed before you sleep.

Balanced Health: Leg Cramps

If you get leg cramps frequently at night, start a stretching regimen before bed. Try pressing your toes against a wall to stretch out the calf muscles; hold for 30 seconds, relax, repeat several times. CoQ10 may aid in relieving muscle 

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Do you get cramps at night? Do you get enough sleep? Are you absolutely sure? Most of us actually do not get enough sleep, and some of us aren’t even aware of it. We have just adjusted to not being at 100% during the day without even realizing that we are not at 100%. We just think the energy level that we have is ‘normal.’

Calcium Supplements for Better Sleep

The fact is that we are not getting the rest that we need, and if we ever did actually get that rest, we would notice a vast difference in our performance and energy levels that would amaze most of us. Most of us also don’t realize the impact that the foods we eat during the day have on our sleep and on whether we get through the night cramp free or not.

Most of us do, however, know that caffeine keeps us awake. So, of course you want to avoid anything that has caffeine in it at least six hours before bed time. But just as caffeine is something that keeps us awake, there are many foods that actually help us get better sleep. Any food that contains tryptophan is a ‘sleeper’ food. And for cramping preventionany foods that contain calcium, magnesium, potassium are all beneficial, like a glass of milk and a banana before bedtime.

Tryptophan is an amino acid that produces melatonin in the brain. Melatonin slows down the traffic in the nerves and helps our brains rest. The brain, of course, is the body’s commanding officer. When it’s busy, so is the rest of the body – but when it takes some R & R, the rest of the body also gets to rest.

You’ve heard of people drinking a warm glass of milk in order to get to sleep. The ‘warm’ part really has no effect on sleep. It is a psychological trigger that soothes us from our baby days, when our mothers fed us warmed milk or baby formula. The milk part of that, however, actually does aid us in sleep, because of the calcium and the tryptophan that is contained in milk.

The calcium actually helps the brain use the tryptophan in a more productive way, making it produce melatonin faster, which relaxes our brains enough to let us fall into a deep, relaxing sleep, at the same time as feeding the muscles with the essential mineral, calcium it needs to work properly

Life Force International has a product called OsteoProCare, which is a liquid calcium supplement. One of the first benefits of OsteoProCare that their customers notice is that they sleep better. Again, this is because of the calcium. Not only does this calcium help the brain produce melatonin, it also reduces pain, and stiffness, and helps decrease leg cramps, restless legs, and muscle spasms that many people experience during the night.

The only reason we mention a specific product here is because it is in a liquid form instead of a pill. The absorption into the bloodstream is much faster and your body utilizes more of it. This is unique in the calcium supplement market and we have not found any other calcium supplements that even comes close.

People that have used a liquid calcium supplement also report an increased sense of well being, which is also the result of a good night’s sleep.

So, have that glass of milk before bed – warm or cold – and use a liquid calcium supplement during the day, at mealtimes, to not only aid in good sleep, but also to promote good health as well.

Author: Steven Godlewski

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What exactly are night leg cramps?

The signs are unmistakeable: severe pain in the calf as the muscle suddenly contracts of its own accord so tightly that you can’t do anything to shake it off, is a sure sign that you have the condition known as night leg cramps. Not many people know, but these night leg spasms can happen in the thigh area and in the feet as well.

The exact reason why a leg cramp occurs is unknown. One theory purports that cramping occurs when a muscle that is already contracted is stimulated to contract even further.There are other suggestions too. With a little experimentation, some dietary adjustment and the support of your local health practitioner, it shouldn’t be long before you  find a remedy that works  for you.

Electrolyte function is an important component of muscle health and if they are out of balance painful leg cramping is very likely to occur. Elecrolytes can mainly be thought of as minerals such as sodium, magnesium, potassium and calcium, that are generally depleted through excessive perspiration or other forms of dehydration.

So in order for the muscles to function at their best all of these need to be in proper balance. If the quantity of these essential salts is a little too much or is not enough to maintain proper muscle functioning, severe leg and foot night cramps could be the result. Muscle cramps at night have also been associated with high levels of phosphorous which is usually found in large quantities in processed food, quick snack foods and soda. Reducing the quantity of processed meats, fizzy drinks and snack foods that you consume can go a long way to addressing the problem. A good example of a natural source of potassium that is easily available is the banana.

Another possible cause of muscle spasms and cramps is exercise that is of a high intensity which is associated with muscle fatigue and consequently lower levels of calcium. A lot of energy is needed to support the muscles in constantly contracting during the exercise and this requires a diet rich in appropriate nutrients. A drain on calcium reserves is believed to lead to muscle fatigue and increae the risk of cramping, so including extra calcium in the diet along with  vitamin and mineral supplements , at this stage might be a good preventative measure and help to avoid muscle fatigue.

Along with pregnancy comes extra demands on the body needing extra nutrients and care. for example, as the baby grows it adds weight to the whole body and the leg muscles need to work a. A light supper before retiring for the night, using foods that contain potassium and calcium might be the cure that you need. It could be something as simple as a nightly routine of a banana and glass of milk , along with a little light leg stretching, before bedtime during the term of the pregnancy.

There are a number of potential reasons given for cramps and, as a list, causes of
cramps and muscle spasms include type 2 diabetes, not enough fluids in the body, cirrhosis of the liver, kidney failure, flat feet, the side effects of some prescribed medications, peripheral artery disease, Parkinson’s disease, an underactive thyroid, Addison’s disease, dehydration and diarrhea, and as a side effect of surgery such as a gastric bypass.

In the light of there being such a variety of potential factors involved in what causes leg cramps at night, a good place to start for anyone wanting to obtain relief from regular and severe  night leg cramps  would be to consult your doctor to get a proper diagnosis.

Nocturnal Leg Cramps Causes

The phosphorous that is pumped into processed foods, if consumed regularly can lead to an imbalance of essential body salts and cause cramping so turning to a more natural or organic diet can reduce the likelihood of developing this 

NutraSweet – Aspartamine Diet Drink Poison

you suffer from fibromylagia symptoms, spasms, shooting pains, numbness in your legs, cramps, vertigo, dizziness, headaches, tinnitus, joint pain, depression, anxiety attacks, slurred speech, blurred vision, or memory loss 

Dr. Manny’s Freedom Diet 

I take it before my Smooth Move and it eliminates my cramping by 90-100%. I used to lose so much sleep from cramps at night from the tea. It made the cleanse very difficult for me. The peppermint tea allows me to sleep through the night 

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