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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.

> Instant Leg Cramp Relief. Get It Now !

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

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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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There are many different kinds of mattresses out there that you can buy but it is generally agreed that to experience the best night’s sleep, memory foam is the best option

A mattress is a piece of bedding used for sleeping. Memory foam mattresses are special types of mattresses that are pressure and temperature sensitive.

Memory Foam Mattress – Sleep Better – Live Better

The origin of memory foam mattresses took place in a very grand manner. In the 70′s NASA was working on manned rockets. Manned rockets exert a lot of G-force on the astronauts, which can harm the astronaut. NASA scientists were trying to develop a material that was breathable and molded itself to the astronaut’s body to reduce the G-forces on the astronaut. They developed a polyurethane foam material which had the property of visco-elasticity and which could be used for the purpose. Though polyurethane foam was never used in the space program, it got to be used in beddings and pillows later.

Matter is classified into three states solid, liquid and gases. Visco elastic materials are materials that exhibit the properties of both solids and liquids. Polyurethane foam is used in memory foam mattresses due to its property of visco-elasticity. Memory foam mattresses are able to distribute pressure evenly and are able to return to their original shape when the pressure is removed. Memory foam mattresses shape themselves according to pressure and temperature of the person’s body to provide support and softness.

Mattresses are either soft or firm. There are 3 positions in which humans sleep;- back, stomach and side. People use more than one position to sleep. Firm mattresses are recommended for people sleeping on back and stomach, as soft mattresses might harm their backs due to unnatural angles. For those sleeping on sides, softer mattresses are recommended. Memory foam mattresses are a compromise of both firm and soft mattresses. They are suitable for all people. The memory foam mattress manufacturers claim that sleeping on a memory foam mattress feels like sleeping on a cloud.

Memory foam mattresses are recommended for people having back problems, arthritis, bone and joint problems, spondylitis, night leg cramps

Studies have shown that people sleep better on a memory foam mattress. They are available in lots of sizes like, single, double, queen, king, California queen, California king and super king sizes. Some double memory foam mattresses have a softer side and a firmer side to suit the needs of sleeping partners. The usual thickness of memory foam mattresses is 5 inches. Some mattresses use memory foam padding on the upper layer one to two inches thick on the regular mattresses.

Memory foam mattresses begin at around $500 and are available up to $2000. Before buying a mattress, it is recommended that the buyer tests by lying on the mattress for at least 10 minutes. Lie on the back. If your finger passes through the small of the back very easily, then the mattress is too firm. If there is no space then the mattress is too soft. If turning around on the mattress is difficult that means the mattress is too soft. The softness and firmness of the mattress depends upon the density of the foam used in the mattress. As the density of the mattress increases the price also increases. As almost one third of our life is spent sleeping, it is better to invest in a good memory foam mattress.

It will do wonders for your back and may even signal the end of those sleepless nighttime leg cramp nights

It certainly beats the traditional coil spring mattresses hands down in my opinion!

Article by Tyson J Stevenson, a prolific writer of useful articles on a variety of topics. Related resources are Memory Foam Mattress and Best Memory Foam Mattress

Article Source: ArticleSnatch Free Article Directory

Here are a few more articles on the subject if you would like to dig further

Memory Foam Mattresses vs. Coil Spring Mattresses « Memory Foam Guide

Two types of mattresses that are commonly purchased are traditional coil spring mattresses and memory foam mattresses. Many consumers feel that the benefits of the memory foam mattress significantly outweigh those of the coil spring 

Memory Foam Mattress Versus Coil Spring Mattress

Have you ever thought of how people decided to start to sleep on springs in the first place? I mean, think about it for a minute, what would you.

Memory Foam Mattress Versus Coil Spring Mattress

One feature, in which Memory Foam Mattresses are more appropriate for you is the feature of total body support. A memory foam mattress and a coil spring mattress differ a lot in this respect.

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Night cramps is enough of a problem on its own but when  it is compounded with loss of sleep as well it starts to present a major challenge.

Vitamin B6, especially when taken in conjunction with other B vitamins  has been found to help relieve leg cramps and promote relaxing sleep

>> You can obtain Organic Vitamin B mix by clicking here

Methylcobalamin B-12 provides an infusion of B vitamins (B6, B12, and Folic acid) directly into the bloodstream

As many people know, loss of sleep has detrimental effects on health. We all need our sleep and it is much better if it is unbroken.

Vitamins For Sleep: Vitamins B6 Can Relieve Insomnia And Night Cramps

Sleep is a process that rejuvenates and refreshes us. But for many people who suffer from insomnia, depression and other mood disorders falling asleep does not come easy. Night cramps and other neurological disorders can also make it hard to get the rest we need. One of the most common causes of insomnia is a dysfunction in the production and release of brain chemicals called neurotransmitters.

Depression and insomnia can both result from imbalances in serotonin, a neurotransmitter synthesized from L-tryptophan. This chemical messenger is important in the production of the sleep hormone melatonin and, among other functions, plays a major role in regulating sleep, alleviating depression, controlling mood, appetite, and sensitivity to pain. Serotonin regulation is the basis for the action of anti-depressant medications like Prozac, Paxil and Effexor.

Vitamin B6, or pyridoxine, is an essential nutrient that plays a crucial role in the production of serotonin. A profound malfunctioning of the central nervous system, neurologic disorders, muscle weakness and insomnia can result from a deficiency of this crucial nutrient. The effect of Vitamin B6 deficiency on sleep is similar to the effect of serotonin depletion, in terms of decreased deep body temperature, altered REM patterns and shortening of the periods of deep sleep.

Vitamin B6 has been found to be effective in the treatment of night leg cramps

One study showed significant remission and reduction in frequency, intensity and duration of leg cramps in 86% of patients taking B complex capsules. The study concluded that B complex supplements are a relatively safe and effective alternative to prescription drugs in the treatment for nocturnal leg cramps.

Although this nutrient can be obtained from food sources such as chicken, eggs, fish, yeast, carrots, avocados, bananas, brown rice and whole grains, a supplement containing 10 to 75 mg of vitamin B6 is often recommended for those suffering from sleep disorders.

Since this is one of the few vitamins that can have toxic side effects, such as irreversible neurological damage, when taken in high doses above 2 grams per day, it should be consumed after consultation with your physician. It is contraindicated for use in those with Parkinson’s disease who are on L-dopa treatment as it can reduce the effectiveness of the drug.

Other Nutrients That Can Help

Although Vitamin B6 is can relieve insomnia, it is best taken in combination with other B-vitamins that affect brain and neurotransmitter function like B12 (cobalamin) and B1 (thiamine). Vitamin B12 promotes sleep and modulates the circadian rhythm and brain temperature. It has been used to successfully treat serious circadian disorders. B12 is best consumed as methylcobalamin, a form that supports and maintains the nervous system and promotes healthy levels of brain chemicals.

Thiamine deficiency can also cause sleep disturbances. Folic acid (Vitamin B9) is also very important for maintenance of nervous system integrity and, when taken along with other vitamins, can regulate serotonin production and mood. Calcium and magnesium are important for regulation of nerve and muscle impulses and supplementation can prevent muscle cramps, and promote relaxation.

Besides these nutrients, there are a number of herbs that reduce anxiety, nervous tension and promote relaxation. Taking all these elements in a well-formulated sleep supplement can help you avoid addictive prescription medications that cause side effects and substance dependence.

by Andrew Stratton. Prevent insomnia and night cramps by taking a supplement formulated with herbs, minerals and B complex vitamins for sleep. Check out www.goodelements.com for a high-quality formula designed to give your body what your diet cannot.

Article Source: ArticleSnatch Free Article Directory

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Muscles spasms or muscle cramps can be described as that awkward stiffening feeling associated with sudden over shortening or contraction of muscles. This can often be cured effectively with slow and gradual stretching.

>>  Natural Cramp Relief. Learn More

Muscle and body movement

The word ‘muscle’ originates from the Latin word ‘musculus‘ and means the little mouse. It is a group of contractile tissues which has its origination in the mesodermal layer of germs cells of Embryo. Muscles with their contractile behavior are mainly responsible for body movements.

Muscle Spasms

In normal cases, these voluntary muscles start contracting when thebrain sends electrical signals along motor neurons, the nerve cells. These motor neurons act as a catalyst and stimulate the activation of calcium ions within the cells of muscle. There are two types of proteins present in the muscle cells -Actin and Myosin. The release of calcium ions leads to the interaction of these ions with proteins which results in the sliding of proteins past one another. These motions of proteins result in contracting the muscle cell by pulling their stationary ends. Recapture of ions causes the unlinking of proteins and results again in relaxing of muscle.

Muscle Spasm

Some times people have an awkward feeling of tightness in the muscles of their back, neck arms, or legs. Sometimes, sports persons, athletes or people involved in strenuous activities get cramps in their muscles. Both these forms are known as muscle spasms.

A muscle Spasm is an unexpected, sudden, abrupt involuntary contraction or over- shortening of any single muscle or group of muscles. It can be also a temporary and sudden rise of motion, energy. Generally it is characterized by a sudden burst of unpleasant, pain

Every muscle in body is susceptible to muscle spasm, although it is more common in calf muscles or muscles in the back or neck. When muscle spasm is witnessed by the body, the muscle does not relax after sudden stiffening. When it occurs in the leg, it is also known as Charley Horse.

Usually these muscle cramps crop up from simple fatigue of muscles, after sudden heavy exercise when the muscle is not habituated to such extra loads. It can also occur during pregnancy. However, there are a few instances when electrolyte imbalances or disorders in neuromuscular functions trigger spasms. Also, it can be a side effect of certain medication. The sudden movements, particularly a sudden, tweaking movement can catalyze spasms. Gradual and slow stretching is used as an effective solution in such cases.

The mechanism behind Muscle Spasms

In abnormal conditions, unusual contraction activity of muscle cells at any stage can result in these spasms. There is a certain mechanism between the brain and the spinal chord and motor neurons of the central nervous system to regulate contraction activity. Disruption of this system leads to spasm. Any of the following reasons can play an instrumental role in disturbance of the mechanism:

• Being over-sensitive, motor neurons may go astray in their functioning.

• Stimulation takes place without proper contraction as the muscle sheath itself is very sensitive.

• Released Calcium Ions may not get recaptured in time, leading to prolonged contraction of muscles.

Possible reasons behind the interruptions of the brain mechanism includes injured nerve pathways, stroke, trauma, multiple sclerosis, spinal cord injury and over stress on specific muscles. Sometimes, nerve damage can result in a Contracture, a permanent shortening of muscle.

Causes and Treatments

• Poor supply of oxygen to muscle cells is regarded as one of the premiere reasons behind spasms or cramps. This can be treated with deep and slow breathing. A soft massage and slow stretching can be very effective in such cases.

• Electrolyte Disturbance which includes Hypokalemia, characterized by deficiency of potassium and Hypocalemia, deficiency of calcium is other main cause. This can be overcome by introducing supplement diet containing calcium and potassium.

• Dehydration is perhaps the most instrumental factor behind cramps.Sodium loss in muscles due to dehydration produces limb and abdominal cramps. Drinking plenty of water with increased intake of salts can do the wonder.

• Muscle Trauma is an excessive stress on muscles causing mild to severe cramps. The affected area may be inflamed, swollen, or reddened. This is usually characterized by a snapping sound when injury occurs. Slow stretching is again very useful.

• Menstruation is also one of the important causes of cramps of varying magnitude in the abdomen. Menstrual spasms can be overcome with heat application using heating pads, stretching exercises, treatment of ibuprofen.

• Nocturnal Spasms are the muscle cramps that locate in the calves, soles of the feet at night or at the time of rest. They are painful if mixed with the condition of dehydration. These happen due to low levels of magnesium, calcium, potassium, and sodium and prolonged sitting.

So, whenever muscle spasms appear, it is of utmost importance that all preventive measures be taken like slow stretching and increasing water intake to counter the pain that otherwise might follow!

By Jayashree Pakhare

The following posts on electrolyte balance have been collected for you to choose from

Tolerating the Heat

According to a study done by Dr. Tim Noakes, it is “the amount of sodium and potassium in the body that determines the water balance, not the other way around.” Electrolyte balance affects your hydration balance. 

Foot Legs Cramps – How To Restore Electrolyte Imbalance

Foot and leg cramps generally cause by deficiency of potassium, sodium, calcium and magnesium, these elements are responsible to transmit electric signal from brain to different parts of body

Sodium balance and exercise

Several days of low-sodium meals, exhausting workouts and increasing water intake has severely disturbed his body’s electrolyte balance. Luckily, the sodium found in chopped and seasoned chuck steak and diet soda kept him from vomiting 

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During a hard practice, game or match, an athlete might experience muscle tightness and cramping

If severe enough a muscle cramp can finish you from competition. What causes the cramps? Is there a cure?

What Causes Muscle Cramps?

Sweating more than usual through high sports activity may lead to the loss of essential mineral salts. Sweat is mostly water but contains many other compounds including sodium, chloride, potassium, calcium, and a host of other compounds. Muscle cramping is verty likely to be an inevitable experience for most runners and other endurance athletes

Muscle Cramps: Causes and Cures

Fluid and Sodium Factor

Although there are many causes of muscle cramps, large losses of sodium and fluid can be key factors that predispose athletes to run-of-the-mill muscle cramps. Sodium is an important mineral in initiating signals from nerves and actions that lead to movement in the muscles, so a deficit of this element and fluid may make muscles “irritable.” Under such conditions, a slight stress, such as a subsequent movement may cause the muscle to contract and twitch uncontrollably

Cramping Case Study

A case study* lends support to the theory. An elite tennis player was found to lose more sodium in his sweat during several hours of play than he consumed throughout the entire day. During intense play that resulted in sweat loss of up to 3 quarts an hour, the player knotted up with the cramps. Following physiological testing, it was recommended that the player add salt to his diet and drink sports drinks (Gatorade). This addition of sodium reduced subsequent cramping episodes. Whenever the player felt cramps coming on in a game, he drank a sports drink containing sodium chloride.
The cramps ceased.

Sodium Meals

After checking with a physician to rule out serious causes an athlete who experiences
muscle cramps after a workout might want to add sodium to meals. Given the popularity of low sodium diets, a sodium deficit is not out of the question when an athlete is sweating at high rates, particularly in the hot months of the year. Salty
snacks or an extra tap of the salt shaker will help replenish the mineral. Consuming sports drinks that contain an adequate amount of sodium is also a subtle way to replace sodium.

Gatorade contains 110 mg of sodium per eight ounces, the same amount of sodium in a glass of milk or slice of bread. This is an amount which helps replace lost sodium yet still meets FDA standards for being a low-sodium food.

Minding Your Minerals

For many years, players have attributed cramping to the depletion of potassium or other minerals like calcium and magnesium from the body. However, research indicates that these minerals are less likely to cause cramping. The amounts of potassium, calcium and magnesium in sweat are low compared to those of sodium and chloride. In addition, potassium, magnesium and calcium are easily replaced by the diet, so a deficit of any of these is rare.

Other Potential Causes

Diabetes, neurologic disorders or vascular problems could be a factor in cramping episodes. Also, anecdotal reports indicate that the use of certain dietary supplements such as creatine might increase the risk of muscle cramps. If cramps suddenly occur without a prior history, consult a physician to rule out more serious causes.
Players have attributed cramping to the depletion of potassium or other minerals such as calcium or magnesium. The current medical thinking doesn’t support this. Muscles tend to hoard potassium, calcium, and magnesium such that they are lost at
minor levels in sweat, compared to sodium and chloride losses. The diet usually supplies adequate amounts to prevent deficits that would contribute to cramping episodes. But further research may tell us otherwise

Preventing Cramps

Stave off cramps before they start by recommending athletes to follow these simple guidelines:

• Drink plenty of fluids to stay hydrated during exercise

• Replenish sodium levels during times of heavy exercise and profuse sweating with a sports drink like Gatorade

• Ensure adequate nutritional recovery, particularly for salt, and rest for muscles after hard training.

Quick Fixes for Cramps

When cramps strike during a workout or competition, take immediate action with the following:

• Stretch. Because cramps are often related to a change in weight bearing, stretching and non weight-bearing exercises are effective treatments.

• Massage the area. Rubbing the cramped muscle may help alleviate pain as well as help stimulate blood flow and fluid movement into the area.

• Stimulate recovery. Rest and adequate rehydration with fluids containing electrolytes, particularly sodium, will quickly bring improvement.

* Bergeron, M. Heat Cramps During Tennis: A Case Report.
International Journal of Sport Nutrition 6:62-68, 1996.

By CRAIG A. HORSWILL, Ph.D., principal research scientist, Gatorade Sports Science Institute (Barrington, IL)

You will find more info and resources on Leg cramping and leg cramp relief in the selection of posts below

Foot and Leg Cramps

A description of what leg and foot cramps are, how they come about and some suggestions of how you can get some relief. … The frequency of muscle cramps in the foot or leg is more amongst sports persons and aging individuals. Feet being the organ of maximum weight bearing, foot cramps are more common than any other muscle spasms in the body. What are leg and foot cramps? Foot cramps are jerky non-voluntary spasms in a muscle or a muscle group 

Get Chiropractic Massage Treatment for Sciatica in Ybor City

There may be cramping, burning, numbness and tingling. The pain can be minimal to intense and can range from occasional to constant. It may be accompanied by weakness and loss of reflexes. Sufferers may find it difficult to go about … Chiropractic massage provides not only pain relief but a long term resolution of the underlying problems causing pain. For individuals who are not experiencing discomfort and are leading active sporty lives, chiropractic sports massage can help

A Pain in the Leg – Cramp Relief

Commonly used in Sports Massage, Physical Therapy, and stretching routines — Reciprocal Inhibition is defined as a muscle’s automatic relaxation response to accommodate the contraction of its opposing muscle. Basically, in order for one muscle group to … The icing on the cake with using the Reciprocal Inhibition technique was that there wasn’t any residual aching from the cramp. I experienced my cramp, relief, and back to peaceful sleep, all within a few minutes

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Muscle cramps are no fun; They are painful and they immediately interrupt whatever you were doing

>>   Leg Cramp Remedy, Leg Cramp Relief, Click Here

It can be even worse watching someone in pain and not knowing how to help relieve their pain. Furthermore, if you try to help by stretching their cramped muscle, you could actually be hurting them. There is a simple technique known to many massage therapists that will cause an immediate release of muscle cramps in a very safe way. It does this by tricking the body to release the cramp.

Simple technique: Instant Relief From A Muscle Cramp

The way to release a cramp in the back of the calf is hold the top of your partners foot down, then have your partner try to raise their toes and the top of their foot against your resistance. The cramp should release within seconds. Then you can gently massage and stretch out the cramp. To see a video clip demonstrating this technique, please visit my website listed at the bottom of this article.

Having your partner try to raise the front of their foot will cause the muscles on the front of their calf to contract. When one muscle contracts, the opposing muscle is sent signals to relax. This happens so that we don’t fight our own movements. The contraction of the muscles on the front of the calf will cause the muscles on the back of the calf to relax.

This technique can be used on any muscle in the body. You just have to have your partner try to stretch out the cramping muscle while you hold them to prevent the stretch from happening. For instance with a cramp in the bottom of the foot hold their toes down and have them try to raise their toes against resistance. If your partner has a low back spasm have them try to sit up while you hold their shoulders down.

The described technique only provides relief from a muscle cramp and does not address the cause.

The underlying cause of majority of muscle cramps is from a deficiency of calcium, magnesium, or potassium.

The muscle cramps that happen in the middle of the night are typically caused by a deficiency of calcium and magnesium. Sources of calcium include dairy products, leafy green vegetables, seeds and nuts, and seaweeds. Sources of magnesium include seeds, nuts, leafy green vegetables, and my favorite, dark chocolate.

Potassium deficiencies

Potassium deficiencies can also cause muscle cramps. Potassium is lost with the body fluids such as with sweating, vomiting, diarrhea, and through the urine with diuretic drugs. Potassium deficiency cramps are more common after athletic events or after illness. Potassium can be restored with electrolyte drinks such as Gatorade, or with fruits (bananas, oranges), vegetables, soup broth, and juices.

When a small child or infant is having muscle cramps it can be a medical emergency. They have much smaller stores of potassium to begin with, and a deficiency will affect the skeletal muscles first before affecting the heart. Electrolyte drinks such as Pedialite can replenish the potassium.

With proper nutrition and the application of this technique muscle cramps should no longer be a problem.

The Healing Arts Institute, directed by Dr. James Mally, N.D., is one of the leading Sacramento massage schools. Initial training, continuing education massage classes and instructional training videos-DVDs such as the massage instructional DVD are offered for sale.

Originally published on SearchWarp.com for Rob Tendick Tuesday, August 22, 2006
Article Source: Instant Relief From A Muscle Cramp

Natural Treatment for Leg Cramps – Home Remedies for Leg Cramps

Leg cramp is an unpredictable problem in our life; it persists for a few moments but tends to damage all our normal movements for that small span of time. 

Leg Cramp Relief | How to Stop Leg Cramps | Leg Cramping Remedy

For leg cramp treatment, supplements of calcium and magnesium should be taken. Other way to prevent leg cramping is to eat diet rich in milk, cheese and yogurt.

Keeping Yourself Fit: Leg Cramps and Miscarriage

Suggestions for Leg Cramps: fef 1. Eliminate spices. 2. Eliminate fats. 3. Eliminate alcohol 4. Eliminate coffee 5. Eliminate carbonated beverages from your food. 6. Drink milk before each meal to cover the stomach wall 

Treatment for Leg Cramps

Treatment for Leg CrampsHave you ever suffered from painful leg cramps and wondered about a natural home treatment for leg cramps?Well, there are a few things you can try at home, and there is a natural treatment for leg cramps 

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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 

Technorati Tags: calf, cause, cramp, cramps, foot, in bed, leg, muscle, night, nighttime, pain, relief, remedies, spasm, spasms

Leg and Foot cramps rarely interfere with our routine activities and shouldn’t be very worrisome. Yet, that specific span where one experiences foot cramps is particularly agonizing.

The frequency of muscle cramps in the foot or leg is more amongst sports persons and aging individuals. Feet being the organ of maximum weight bearing, foot cramps are more common than any other muscle spasms in the body.

What are leg and foot cramps? Causes of Foot Cramps
Foot cramps are jerky non-voluntary spasms in a muscle or a muscle group extending from few minutes to few days. The aggravated pain is because of the muscle contracting without effective shortening of the muscle. Spasm might leave the muscle sore even after the pain is gone.

Which are the regions of the foot and leg affected?
Inner arch of the foot and toes of the feet, especially the big toe. Other common leg regions affected are thigh and calf muscles.

What are the causes of cramps?

• Sedentary lifestyle leading to obesity and muscle weakness
• Flat feet or hyper flexible joints
• Injury caused by repetitive motion
• Lack of muscle strengthening exercise
• Sudden increase in the intensity of workouts increases the pressure on foot
• Increased breathing during cardio exercises cause lower availability of calcium in blood
• Poor blood circulation and hence lower supply of oxygen in the blood as seen in alcoholics and smokers
• Electrolyte imbalance pertaining to low calcium and potassium levels as well as high magnesium levels are related to spasms. Potassium imbalance disturbs the magnesium and calcium metabolism necessary for normal muscle contraction
• Vitamin D deficiency
• Inadequate hydration causes depletion of body fluids leading to cramps
• Hormonal imbalance can cause muscle cramping
• Foot problems like tendonitis and plantar fasciitis
• Old worn-out footwear
• Diseases like Parkinson’s disease, Huntington’s disease, multiple sclerosis, illnesses of the nervous system, diabetes, tetanus and thyroid problems can also cause cramps.

What are the home remedies and medications for cramping?

• The leg or the foot region with cramp should be moved in a direction opposite to the cramp to relive the undue stretch on the muscle. To relieve the cramp in the toes, they should be turned upwards. If the muscle spasm is in the calf region, “forced dorsiflexion of foot” relieves the muscle contraction and pain within seconds. Here, dorsiflexion means elevating the fore-foot keeping the heel stable.
• Prescribed pain-killers can take care of the pain if severe.  Natural pain relievers may be preferable
• Applying ice packs to the affected region helps in acute cases. However if the cramp persists for more than a day, warm water is recommended to reduce the muscle soreness.
• Affected area should be given adequate rest and an elastic bandage is used for compression that would promote quick healing.
• Massaging the cramped portion with ointment or massage oil helps reduce the muscle fatigue.
• Adequate supplements with professional medical advice is a must to correct the electrolyte and nutritional deficiencies
• The energy therapy EFT can also be instantly applied for quick pain relief on the spot

How can we prevent leg cramps and spasms?

• Reclaim physical fitness to avoid muscle pain
• Proper warm-ups and cool downs before exercising or playing
• Stretching exercises to increase the overall muscle strength
• Use of proper sports gear or exercise equipment reduces the chances of spasms
• Adequate hydration should be maintained with water and other liquids.

Know more about other causes of heel pain

• Plantar Fasciitis Symptoms and Treatment
• Heel Spurs as a Cause of Heel Pain
• Heel Pain Caused by Tendonitis

By Dr. Meenaz M

Leg Cramps While Sleeping : Foot Cramps Causes And Remedy

Foot And Nocturnal Leg Cramps. A cramp is caused due a sudden, painful, involuntary muscle contraction. When muscles in a particular area in the body contract, the sudden pain that you experience is a cramp. 

All Leg And Feet Cramps messages

I have written about my son Steve’s leg and feet cramps and a couple of you advised him to use a bar of soap in his bed at his feet at night. He is doing this and it does seem to be helping some. He got Ivory soap 

8 Ways To Read Your Body’s Warning Signs For Health

My own experience with leg and foot cramps at night is that I need to drink more water during the day, especially during the summer. I hope this may help you. .

Leg Cramping at Night

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. A diet high in phosphorous 

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Is restless leg syndrome a rare and difficult to condition or a simple dietary deficiency that can be quickly remedied?

Do you have restless legs syndrome?  Maybe you just think you do thanks to the advertising savvy of pharmaceutical companies who make millions exaggerating this rare condition.

Restless Legs Syndrome: Forget the Media Hype

They’ve been so successful, that it’s become an epidemic in a population of restless yet inactive people who may really just be suffering from a common mineral deficiency.

I’ll discuss that deficiency with you in just a moment.  But first, I’d like to explain why you should avoid if at all possible the popular prescription drugs that are being marketed to treat restless legs syndrome (RLS).

The main RLS drugs fall under the category of tranquilizers, sleeping aids and pain relievers — substances that are highly addictive and are only masking the true problem.

The worst of the batch is Requip (ropinirole) which plays with your brain chemistry in the way drugs for Parkinson’s disease and ADHD do — by increasing or decreasing your production of dopamine (which regulates most of your bodily functions).

In fact, Requip is so powerful, it is often prescribed to lessen the effects of Parkinson’s disease.   “Hallucination” is listed under significant adverse effects of the drug.

Here’s what you really need to know about RLS but will not learn from any TV commercial.  The most common cause is usually a simple deficiency of the mineral magnesium in the muscle cells. Treating restless leg syndrome can be a natural process

Magnesium is the key component that allows cells to absorb other minerals like calcium, iron and potassium that are needed by your muscle cells.  Magnesium also allows your muscles to relax and even combats insomnia. These are three darn good reasons why this miracle mineral makes an easy solution for RLS.

One hundred years ago the average person consumed 500 mg of magnesium a day through their diet. Thanks to modern soil depletion, the average person is lucky to get 150 mg through food alone. Unless you’re juicing bunches of collard greens each day, supplementation is the best alternative.

I recommend taking magnesium in three forms:

Magnesium Citrate Powder: This may not absorb as well as the other forms but it still offers its own unique benefits. It also tastes the best. You can find a powdered drink mix called Natural Calm at most health food stores.  It can be added to water for a fizzy soda-like drink sweetened with organic stevia.

Magnesium Oil: This is a combination of supersaturated magnesium chloride in distilled water. You can massage this into your legs. It’ll absorb through the skin into the muscles. Good sources of magnesium oil can be found at www.globallight.net and www.magneticclay.com.

Angstrom Liquid Ionic Magnesium: Scientists have found that minerals enter cells through extremely narrow channels about 5 billionths of a meter wide. We normally would rely on plants to break magnesium down to this size. The company www.123minerals.com however, uses a process that breaks down magnesium into a highly absorbable form to enter these narrow channels. Usually one 75-mg dose of angstrom magnesium will have the same effects of 750 mg of citrate.

You can’t overdose on magnesium (unless you have kidney failure problems) so take as much as feels good for you. If you’re prone to loose bowel movements, get most of your magnesium through the oil and the angstrom minerals. If you’re prone to constipation, you may prefer to focus on the citrate powder which has a slight laxative effect.

Your body was built to move and your mind to think. Sitting in front of the TV watching ads for RLS inspires neither physical fitness nor mental creativity. No wonder people are restless! Dose up on magnesium, get plenty of exercise and participate in projects that challenge you mentally.  My guess is you won’t need any prescription drugs for RLS

Carolyn Dean, MD, ND is The Doctor of the Future and the author of 18 health books. She’s the medical director for the Nutritional Magnesium Association. You’re invited to receive a free subscription to her Doctor of the Future blog, join a 48-week Future Health Now! wellness program or schedule a telephone consultation at www.DrCarolynDean.com

How to Get Millions of People to Buy Into a Rare Problem

You can even find the non-profit Restless Legs Syndrome Foundation online at www.rls.org. But their obvious focus seems to be on increasing awareness of a condition “which severely affects the lives of millions of individuals.”

Restless Legs Syndrome

Restless legs syndrome (RLS) and periodic limb movement disorder are characterized during waking by an irresistible urge to move the legs while awake, and involuntary leg movements while asleep. For people with a family history of RLS

Restless Legs Syndrome: A Common Cause of Painful Legs

Restless legs syndrome (RLS) is a prevalent and underdiagnosed condition characterized by: • An urge to move legs due to unpleasant sensations. described as “creepy-crawly,” internal itch or pain. • The urge to move legs increasing 

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