 Muscle cramps occur at any age. Between ages 15 to 80, 50% of people will, at some time, have pain or cramps in the legs.
Leg pains in children are frequent enough that they are called "growing pains." Reduced blood supply to the legs is part of the problem. Another is an imbalance in the levels of calcium and magnesium in the body or a deficiency of vitamin E. But other causes have also been noted: arthritis, anemia, tobacco usage, inactivity, poor circulation, too much or too little exercise, muscle injury, allergy, fibromyalgia, arteriosclerosis, dehydration, hypothyroidism, heat stroke, and varicose veins. Diuretic drugs for heart problems, or hypertension can also induce cramps. Those who have had part of the stomach removed tend to have muscle cramps thereafter. If cramping occurs when walking and stops when you cease, it may be impaired circulation and nothing more. If leg cramps occur during pregnancy, they may be caused by hormone changes, fatigue, uterine pressure, chilling, or muscle tenseness. A calcium deficiency can make the leg muscles trigger-happy; the contractions in the muscles are stronger. Leg cramps in older people may be caused by arteriosclerotic changes in the circulatory system. Turn to the articles on heart and blood vessels, and see your physician. Vitamin E (600-800 IU daily) is very helpful. IMMEDIATE TREATMENT— • Massage the muscles and use heat to relieve pain. • A heating pad may be applied to the area. For some, alternate hot and cold compresses work better (heat for 6 minutes and cold for 30 seconds, with 4 changes). • Drink peppermint tea and apply it as an external compress. • Pinch the upper lip between the thumb and index finger, and hold for 20-30 seconds till the cramping disappears. • If you are pregnant and cramping occurs, push the toes upward while applying pressure to the knee, to flatten the affected part. • Here is the strangest advice of all: The next day, repeat the activity that made you sore. Do it with much less intensity. This will help work out the soreness. Thereafter, follow this hard/easy routine; for it takes 48 hours for the muscle to properly recover. This is how serious athletes train. • An alternate method is to vary activities, such as regular walking, with occasional biking or swimming instead. • After hard exercise or physical work, slow down instead of stopping suddenly. The bloodstream is loaded with lactic acid; so slowly exercise at a relaxed pace while it drains off. (However, that will not protect you from soreness the next day, resulting from torn muscle fiber.) • Perhaps you need to change into more comfortable shoes, in order to improve your leg and foot problems.
ONGOING CARE—The blood circulation needs to be improved and equalized. Drink enough water each day. A common mistake is to drink water and take salt tablets during heated exercise. Instead, you need a full range of electrolytes, and not so much sodium chloride. Drink fruit drinks. At mealtime, eat lots of fresh fruits and vegetables. Include seaweed in your diet. Potassium broth (from thick white potato peelings) is excellent. A fat-free, sugar-free, salt-free diet improves the circulation. Eat an abundance of green leafy vegetables, in order to improve the quality of the blood and the mineral balance. Alfalfa, brewer's yeast, and kelp are important. A deficiency of calcium, potassium, selenium, and vitamin E exists. Mineral imbalances can produce cramping. Be sure you are getting enough calcium through supplementation. Otherwise the phosphorous in certain foods locks with it, so the calcium cannot be absorbed. Those with dentures, who find eating vegetables difficult, are especially prone to magnesium and calcium deficiency and leg cramps. They should have vegetable soups, potassium broth, and raw vegetable juices daily. Every 3 hours, drink a large glass of quality water, to help clean the bloodstream, liver, kidneys, and bowels of stored toxins. Drink less whole milk Eat your meals slowly and chew well. Do not smoke. Nicotine greatly impedes blood circulation. Avoid second-hand smoke. If you are taking diuretic drugs, take supplemental potassium. Better yet, switch to corn-silk tea and other herbal diuretics; also drink more water. Do not stand in one position for hours without moving. Some motion or shifting of body weight is vital. Get off your feet for 5 minutes every hour. If possible, during that time, take your shoes off; massage your feet and wiggle your toes. Do not sit with crossed legs. Stretch your legs every so often, with the feet flexed up, not down. When sitting, try to elevate your feet every so often. Do not wear garters or any binding clothes. At night, wear roomy pajamas. Keep the bed covers loose or use a foot cradle, to keep bedding weight off the feet. If you sleep on your stomach, extend your feet over the edge of the bed. Another method is to sleep on your side, with your legs bent and a pillow between your knees. Rub olive or flaxseed oil into your muscles before and after strenuous exercise. Twice a day, soak in a tub of warm water (100o-110o F.). Massage the toes, feet, and calves. Here is an exercise which really helps stop ongoing lower leg cramps for many people: Stand with shoes off, facing a wall 2-3 feet away. Lean forward, bracing against the wall with hands and arms, all the while keeping your heels on the floor. When a moderate pull is felt in the calves, hold that position for 10 seconds. Then stand straight for 5 seconds of rest, and lean forward and repeat. Do 3 stretching cycles. If you are overweight, reduce to normal range or slightly below. If leg cramps are caused by varicose veins or pregnancy, elevate the foot of the bed 9 inches. If leg cramping occurs during pregnancy, take frequent rest periods with the feet elevated. Wear comfortable, not tight, clothing. Be sure you are getting enough calcium; this is important.
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