cramp in leg ?

Question

its become really cold in london suddenly in the last few days and this morning i woke up with a bad cramp in my right leg (below the knees).
Its never happened before and hurts !
i massaged it this morning and now it hurts even more. i cant walk comfortably.
i dont think its a sprain or anything as i was perfectly normal before i went to sleep last night.
grateful if any of you wise owls have any advise ? thanks

Answer 1

Prevent Muscle Cramps by Drinking Water

Most of us have experienced muscle cramps at one time or another. Cramps can affect anyone, whether you are a regular exerciser or a regular couch potato. They strike many of us when we are sound asleep - waking us up in the middle of the night with a sharp, piercing pain. but cramps may affect some of us during a baseball game or in the middle of a volleyball match.

Resulting from an abnormal muscle contraction, a cramp occurs as the muscle locks into an awkward and sustained spasm because of that contraction. Although the calves are the most likely site for a cramp, any muscle in the body is vulnerable. Medical specialists are not exactly sure what causes cramps, but they do recognize several factors that are associated with them. Muscles that are overworked, injured or exposed to extreme temperatures may be more likely to succumb to a cramp.

Other factors include:

Dehydration - A body that is dehydrated can make muscles more vulnerable to cramps. Make sure you drink plenty of fluids during the day, especially if you exercise.
Electrolyte imbalance - Electrolytes can be found in the minerals potassium and sodium, and they carry an electric charge that helps trigger your muscles to contract and relax. Dehydration can disrupt the balance between potassium and sodium which may cause muscle cramps. You need to constantly refurbish your body's fluids in order to keep electrolyte balance and reduce your chances of suffering muscle cramps.
Mineral Deficiency - Sometime, too much or too little of certain minerals other than potassium and sodium in your diet can onset a muscle cramp. Two important minerals for your body are calcium and magnesium. Sufficient amounts of these and other minerals in your diet can help you avoid muscle cramps.
For immediate relief of a cramp, gently stretch the muscle. Although this can be quite painful, it will help the muscle to relax. Stretching a contracted muscle increases the tension on the tendons and causes the muscle to relax. Pressing on the muscle, massaging it and applying ice while stretching can also help to relieve the cramp.

Stretching and massaging are only temporary treatments for a continuing problem. In order to avoid muscle cramps in the future, you must change some of your dietary and lifestyle habits. Drink plenty of water to avoid dehydration, get enough potassium and sodium by eating foods such as bananas and oranges, build up your body's levels of other important minerals, keep your muscles in shape and conditioned with regular exercise, stretch your muscles throughout the day, and wear appropriate clothing - tight clothing that interferes with blood flow can lead to cramps.

Muscle cramps are a common problem, but by following a few simple guidelines to make sure your body is well-nourished and properly hydrated, you can eliminate your risk for muscle cramps. Don't let cramps slow you down - eat mineral -rich foods, drink lots of water and take good care of your muscles.

Muscle Cramps
A muscle cramp, technically, occurs when your muscle tightens and shortens causing a sudden severe pain. Muscle cramps generally result from overexertion and dehydration. When you don't have enough fluid in your system, it leads to an electrolyte imbalance that causes your muscles to cramp up. Electrolytes are minerals such as sodium, magnesium, calcium and potassium that help the cells to function normally. An imbalance occurs when we have too much or too little of one or more electrolytes in our system. The main electrolytes affecting muscle cramping are potassium, sodium and calcium.

Cramps may also occur after inactivity, such as sitting too long in one place without moving a muscle. Sometimes you can even get a cramp when you're just lying in bed, though researchers cannot define a cause.

Most often people get cramps in their calves, however, you can also get them in your thighs, feet or just about any muscle. Cramps can be eased by a few simple methods. First, relax the tightened area. You should gently massaging the area that's cramped, whether it's a crick in your calf from over exercising or a spasm in your feet. Second, stretch the muscle out slowly and gently, as long as you don't feel pain. For calf cramps, do a wall stretch. Stand about three feet away from the wall, with your knees straight and your heels on the floor. Lean into the wall, supporting yourself with your hands. You will feel the stretch of your calf muscles. Hold for 60 seconds and repeat three times.

You should also make sure to drink plenty of fluids. If you get muscle cramps after exercise, drink water or a sports drink or juice to rehydrate and restore your electrolyte balance. Most of the time water will be sufficient to rehydrate you, however, you are then better off choosing a sports drink containing electrolytes.

You may also undo a cramp with ice. Ice is both a pain reliever and an anti-inflammatory. Try massaging the area with ice for no more than ten minutes or until the area is bright red, which indicates that blood cells have returned to heat the cramped muscle. If ice is too uncomfortable, try heat. Heat improves superficial blood circulation and makes muscles more flexible, so some people find that heat is more soothing for muscle cramps than ice. Try a heating pad for 20 minutes at a time or even a warm shower or bath. Make sure to massage the muscle with your hands following ice or heat.


Cramp

Acute discomfort caused by muscles going into spasm (violent, uncontrollable contraction) because of shortage of oxygen and build up of lactic acid; prolonged sitting or standing, lying in an awkward position, strenuous or unaccustomed exercise and pregnancy are the most common causes of cramp; less often, cramp may be a symptom of Atherosclerosis or Buerger's disease. Occasionally cramp can be a symptom of sodium deficiency caused by excessive sweating while exercising, working in extreme heat, or taking a sauna (see Heat exhaustion).

If cramp occurs frequently for no obvious reason, constitutional homeopathic treatment may help. The remedies recommended in the Self Help / Remedies section are for emergency use.


Specific remedies to be taken every 5 minutes for up to 6 doses


Severe cramps mainly in feet or legs, cramp begins with twitching of muscles Cuprum 30c


Cramps accompanied by headache, loss of appetite, nausea, and constipation, often worse at night Nux 30c


Cramp which comes on as a result of fatigue Arnica 30c


Cramp in someone who is overweight, flabby, pale, chilly, and prone to head sweats Calcarea 30c


Cramp in calves, feet feel icy cold Camphora 30c


Cramp in calves, alleviated by massage but made worse by walking about, recent diarrhoea and vomiting Veratrum 30c


Cramp in thighs or legs Chamomilla 30c

As a preventive against cramp at night, take Cuprum ars. 6c at bedtime for 14 nights running.

Self-help When cramp comes on, try to stretch muscles involved, and massage them to increase blood supply. If cramp comes on at night, raise the foot of your bed by about 10 cm (4 in). Increase fluid and reduce weight, if appropriate. Extra magnesium might also help.

Muscle contraction causing a "charley horse"
A muscle cramp is a sudden, uncontrolled contraction of a muscle. This type of pain is most commonly experienced in the legs, and therefore often called a leg cramp or a "charley horse."
Leg cramps occur when the muscle suddenly and forcefully contracts. The most common muscles to contract in this manner are muscles that cross two joints. These muscles include the calf (crossing the ankle and knee), the hamstring (crossing the knee and hip), and the quadriceps (also crossing the knee and hip).

Leg cramps usually last less than one minute, but may last several minutes before the contraction subsides. In some patients, the leg cramps occur primarily at night, and can awaken the patient from sleep.

What causes a leg cramp?
The exact cause of a leg cramp is not well understood, but there are some risk factors that are thought to contribute to this condition:

Muscle fatigue
Heavy exercising
Dehydration
High weight (not necessarily obesity)
Electrolyte imbalances
Medications (statins, prednisone, others...)
The most common cause that is typically seen in patients who develop leg cramps is exercising in an unusual way, meaning either more activity or a different exercise.
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Leg cramps are more common in young (adolescent age) and older (over 65) patients. Patients who weigh more are more prone to developing leg cramps. Also, some medications can cause side effects of leg cramping.
How can leg cramps be prevented?


Stay Hydrated
It is not well known exactly how dehydration and muscle cramping are related, but it is known that dehydration can predispose to leg cramps. Drink at least three full glasses of water each day, including one before bedtime. Also drink plenty of fluid before, during, and after exercise.

Stretch Regularly
Stretching can relax muscle fibers. When working out, a good post-work out stretching routine can help relax muscles and prevent cramps. Make sure you cool down after exercising, and do not exercise vigorously just prior to sleep.

Train Gradually
Gradually build up an exercise program, and try to avoid sudden increases in activity. The "10% Rule" is a good rule of thumb: never increase your exercise over one week by more than 10% compared to the week before. Sudden changes in activities can cause leg cramps.
What is the best way to make a leg cramp go away?
Usually instinct takes over when a leg cramp strikes, and you massage and stretch the sore muscle. This is a perfect instinct and often solves the problem. The best steps are:
Massage the cramped muscle
Stretch the muscle (gently!)
Take a hot shower or bath to warm and relax the muscle
When do I need to have leg cramps evaluated by a doctor?
If leg cramps become a persistent and recurring problem, you should be evaluated by your doctor. Because electrolyte imbalances can cause cramping, some blood may be analyzed to ensure the levels of potassium and other electrolytes are normal. There are also muscle relaxing medications that can be prescribed if the muscle cramping is a problem, particularly at night. Finally, your medications and medical history should be reviewed to investigate for possible factors contributing to your leg cramps.


Cramp Calf muscles (Gastrocnemius or Soleus)


Cramp
Calf muscles (Gastrocnemius or Soleus)

What are leg cramps?

Leg cramps are painful contractions of the muscle that happen involuntarily (i.e. without the athlete intending then to happen). Leg cramps affect most people training hard, particularly running at some point and a common site for leg cramps is the calf muscles.

Although the exact cause of leg cramps has not yet been successfully determined there are thought to be a number of possible causes including:

Dehydration (not taking on enough water, especially in hot conditions).
Low potassium or sodium (salt) levels.
Low carbohydrate levels.
Very tight muscles.

A bout of severe leg cramp may cause damage to the muscle. Fibres of the muscle may be torn due to the shear strength of the muscle contraction. If this happens the muscle will be painful for some time afterwards. It is essential the a full rehabilitation programme with sports massage treatment is undertaken to restore the muscle to it's original condition. The injury can be treated in the same way as a muscle strain.

What can the athlete do?

If you are suffering from a bout of cramp, stretch the muscles involved. Hold the stretch for as long as is necessary.
Gentle massage of the muscles may also help relieve the symptoms by encouraging blood flow.
There is a theory that states if you pinch your top lip then a nervous reaction causes the cramp to go - worth a try.
See a sports injury professional who can advise on rehabilitation and preventing future bouts of cramp.
What can a therapist do?

Use sports massage techniques to improve the condition of the muscle.
Advise on a stretching and strengthening to help prevent future bouts of cramp.
It may be that you are not getting enough salt in your diet and this is a popular theory about cramp, however there is so much salt in processed foods in the western worlds diets that lack of salt is an unlikely cause of cramp.
How can sports massage benefit the rehabilitation of this injury?

Massage can be beneficial in relieving cramp as it happens by stimulating blood flow and helping to stretch the muscle. Massage can also be of benefit in the days and weeks following a bout of cramp as well as in preventing cramp.
When the muscle suffers cramp it goes into spasm. The spasm squeezes the blood out of the muscle like a sponge preventing the muscle from getting its nutrients. In addition, if the spasm is severe then there may be damage to the muscle (a muscle strain).
The benefits of sports massage are to help to release tension in the muscle and stimulate blood flow. It can also help with stretching a muscle, particularly transversely or sideways in a way that normal stretching cannot.
Massage must not be performed during the acute stage of this injury - usually 48 hours after injury. This is because if the is still bleeding then heat and massage will increase bleeding, not stop it.

Answer 2

Leg cramps or any muscular cramps is because of circulatory disorders which means less oxygen to the muscles. Do yoga, pranayama, and breathing exercises just before going to bed, it will help. Take Vit. E capsules every night for 15 days. Wheat grass helps. Some experts believe they may be due to abnormal processing of electrolytes — essential elements and chemical substances your body needs for basic functions — by muscles. Almost everyone has occasional leg cramps. But they occur most often in older adults. Common causes of night leg cramps include: * Muscle overexertion * Prolonged sitting * Dehydration * Pregnancy * Diabetes * Decreased potassium levels * Neuromuscular disorders, such as Parkinson's disease * Certain medications, such as albuterol, niacin, diuretics, and some calcium channel blockers and antipsychotic medications * Alcohol use If you do get a leg cramp, you may be able to make it go away by: * Walking on the affected leg * Massaging the affected muscle * Straightening your leg and flexing your foot toward your knee until you feel the calf muscles stretch * Applying a cold pack to the affected muscle * Taking a hot bath To help prevent night leg cramps: * Drink plenty of fluids during the day. * Stretch your leg muscles before bedtime. * Get adequate potassium in your diet. If you have frequent and severe leg cramps at night, talk to your doctor. Treatment results vary. But the most effective treatments based on current research are: * Vitamin B-12 * Gabapentin Night leg cramps should be distinguished from another common cause of night leg discomfort called restless legs syndrome, a condition in which your legs have a creepy, crawly or fidgety sensation unless you move them. The sensation often worsens as night approaches. Restless legs syndrome is a neurologic condition that requires different treatment from that of night leg cramps. WITHOUT A PROPER DIAGNOSIS, IT IS DANGEROUS TO TAKE ANY MEDICINE WITHOUT PRESCRIPTION. DO NOT EXCEED THE DOSAGE RECOMMENDED.

Answer 3

Waking with leg cramp is probably nocturnal leg cramps. Nocturnal leg cramps are involuntary muscle contractions that occur in the calves, soles of the feet or other muscles in the body during the night or (less commonly) while resting. The duration of nocturnal leg cramps is highly variable with cramps sometimes only lasting a few seconds and other times several minutes. Soreness in the muscles may remain for some time after the cramp ends. These cramps are more common in older populations but may happen to anyone. They can happen quite frequently in teenagers, in some cases while exercising at night, these can be very painful especially if dehydrated.

The precise cause of these cramps is unclear. Potential contributing factors are believed to include low levels of certain minerals (magnesium, potassium, calcium and sodium), dehydration and prolonged sitting. Less common causes include more serious conditions or use of drugs.

My advice is to drink more water and increase your salt intake - it is probably less to do with the cold and more to do with what your intake of certain minerals are.

An unrelated condition is restless legs syndrome, an unpleasant sensation that is relieved by moving the leg, but which rarely includes cramping or pain.

Answer 4

You may have slept in a bad position for awhile without knowing it. Cramps can appear suddenly without notice when cold weather arrives and in fact I get them in the neck, the arms, the legs, and even the toes. Of course at my age that's considered normal. If it doesn't go away in a day or two then try taking a multi-vitamin with a good mineral content. Stuff like Chromium, Zinc, Magnesium, Manganese and others. Take a hot bath, relax, take it easy, go on holiday, bask in the sun in the Virgin Islands, sip on a cool tropical smoothie, aaaahh! OK time to wake up now.

Answer 5

Take a hot bath to relax your muscles. That cramp had the same effect as over exercise, so treat it the same way. Quinine relieves leg cramps, so if they continue, you may want to drink quinine water ,or ask your Dr. about taking quinine capsules. If this is an occasional or one time thing, don't worry about it, but if it keeps happening, you want to have a physical exam. Being dehydrated and low on electrolytes such as potassium and magnesium can cause leg cramps, so you should make sure you are drinking enough fluids, and eat your bananas and potatoes!

Answer 6

I get cramp in my toes if I had heels on all day then go to flats, it really does hurt and is so sore after, my mum had alot cramp in the night she took crampex tablets they are available over the counter but unless it continues I wouldnt recomend taking tablets just for the sake of a one off. Its a muscle spasm, your calf muscle contracts to hard. Try not to lie in bed with your knees bent and your toes pointing down this postion shortens your calf muscle which can bring cramp on.

Answer 7

try using a electric blanket or place a hot water bottle under your leg in the morning, but by using an electric blanket on a timer switch it will ease the muscles in th eleg before moving

Answer 8

Go to a store instead of shopping on the web.

Answer 9

2

Answer 10

1

Answer 11

Paint your own toe-nails as opposed to sitting for a pedicure.