How To Ease Leg Cramps

by: AndreaDow
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Wednesday, December 5th

Have you ever awoke in the middle of the night with a "charley horse" cramp? Many of my clients talk about getting cramps during the night and some even get some wicked cramps during our Pilates session. What is the best way to prevent these pesky cramps and how can you get rid of them?

The "charley horse" cramp that wakes you up in the middle of the night is a result of involuntary muscle contractions. According to Timothy McAdams, MD, a sports medicine specialist and assistant professor of orthopedics at Stanford University, the cramps can be caused by dehydration, mineral deficiencies in magnesium, calcium, or potassium, some medications like cholesterol-lowering statins, or an intense workout that did not end with a proper stretch.

A few tips on foods to eat everyday to avoid cramps:
1. Bananas (good source of potassium)
2. Oranges (good source of potassium)
3. Drink water while you exercise
4. Stretch properly after exercise
5. Consume a sports drink after an intense workout to replace minerals lost through sweating

If you wake up with a cramp:
1. Gently stretch your calf
2. Hold your toes and try straightening your leg slowly (keep your knee bent if necessary)
3. Massage the cramping area with circular or upward strokes
4. Be sure to talk with your doctor if you are taking statins and getting leg cramps

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