Leg Cramps in the Night? Ouch! How to Stop Them!
Just visualize that you’re lying down and your lower leg seizes. The pain is so extreme that it makes you want to shriek and cry. It stops you from getting up from the bed and your muscle gets hard to the touch. Makes you feel paralyzed… Ahhh!!! Sound familiar?
Startled from a profound sleep, all of a sudden you get up with a shriek, as your calf, thigh, or perhaps the arch of your foot contracts in fierce pain. YES!!! I am talking about that random, sleep-interrupting pain of muscle cramps. It is most common in the night time. Leg cramps can crop up at the worst possible moments; whether you’re lying in bed at night or taking a run on the treadmill, that spiky piercing pain can make you feel completely devastating. If leg cramps persist for a while, they may even become more annoying, possibly knocking you off your usual sleep or exercise schedule. The good news is that you can beat those nocturnal leg cramps using some simple strategies.
Up to 60% of adults have been experiencing the issue of nocturnal leg cramps. These recurring, aching cramps generally hit your calf muscles and result in repeated awakenings and serious form of insomnia. Nocturnal leg cramps can give rise to a rude arousing: unexpectedly you get sleepless and anguished in the mid of the night. More commonly, it exists in individuals aged 50 years and older. If you’ve experienced these, you must read on to learn how to lower your nocturnal leg cramps risk and get a good night’s sleep.
Understanding the Triggers
Exactly what causes cramping is unidentified, but cramps almost certainly results from nerve dysfunction, muscle fatigue, and/or electrolyte irregularities (chemical imbalances in magnesium, calcium, and potassium). These minerals are accountable for both nerve impulses and muscle contractions, together with keeping your muscles working in a smooth manner. Other risk factors may also include dehydration, alcoholism, and overuse of muscles, pregnancy, sitting or standing on hard surfaces for a long time, as well as flat feet, or other foot or ankle abnormalities.
Leg cramping may be tremendously painful and may be a real nightmare, particularly when it keeps you awake the whole night. Nocturnal leg cramps are nothing but swift, spontaneous contractions of the calf muscles that occurs during the night or durations of rest. Aside from the calves, contractions may also crop up in the soles of the feet or other body muscles. Where your cramp arises, you may feel a stiff chunk of muscle tissue at that place.
Natural Treatments for Nocturnal Leg Cramps
A healthier approach is to try these natural strategies.
For stopping a calf cramp while it’s occurring, all you need is to stretch your calf by pulling your toes nearer to the shin while keeping the knee in a straight line and at the same time massaging your calf muscles. This has been shown to facilitate pain relief promptly during the occurrence of a cramp.
Also, for preventing nocturnal leg cramps and lessening their severity and frequency, an easy 30 minutes stretching routine prior to bedtime has been found to be supportive. It was also found in a research study that a six-week long stretching program considerably reduced the severity and frequency of cramps.
Magnesium for Nocturnal Leg Cramps
Magnesium is one of the most commonly recommended supplements or say, natural treatments for mitigating muscle cramps.
Also, magnesium has been found effective as a treatment for pregnancy-related nocturnal leg cramps. Taking magnesium in the form of magnesium complex supplement will be a great help for correcting the problem of nocturnal leg cramps.
In the meantime, ensure you’re also taking a nutrient-dense diet comprising of plenty of magnesium-rich food products, such as pumpkin, sunflower and sesame seeds, spinach, black and navy beans, and quinoa.
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