The Torment Muscle Cramps

CEBU, Philippines - Anybody in his or her early or mid-30s is likely to have already experienced the discomfort. There are even reports that a number of younger people, beginning in their late teens or early 20s, already have occasional bouts of it. Muscle cramp, while really such a torment when it strikes, is quite a common occurrence with a good part of the population.

And it is not something new at all. The fact that there is an old name for it in the communities is perhaps telling that this discomfort dates back to the days of old. In certain areas, old people even have a traditional or folk remedy for it.

Muscle cramp is a sudden and involuntary contraction of one or more muscles. This commonly occurs at night as it does any time of the day. It is a severe pain that awakens a person from a night sleep or stops him in his tracks as he goes through his daily grind. Though generally harmless, a muscle cramp can make it temporarily impossible to use the affected muscle.

Certain medical conditions and medications may also cause muscle cramps. Given its common occurrence, entire communities have since developed home and self-care remedies for muscle cramps. Health professionals, on the other hand, suggest taking vitamin B complex supplements to help manage leg cramps; although more research is needed to confirm the efficacy of the supplements.

The website www.mayoclinic.org, run by the Mayo Clinic in the U.S., states that most muscle cramps occur in the leg muscles, particularly in the calf. Besides the sudden, sharp pain, the affected person may also feel or see a hard lump of muscle tissue beneath the skin, according to the website. It says, too, that muscle cramps usually disappear on their own and are rarely serious enough to require medical care.

But there are instances when seeing a doctor is necessary, the Mayo Clinic website says. These are at times when the cramps cause severe discomfort; don't improve with self-care; are associated with leg swelling, redness or skin changes; are associated with muscle weakness; happen frequently; and aren't associated with an obvious cause, such as strenuous exercise or any other physical activity.

It has been observed that long periods of exercise or physical labor, particularly in hot weather, often leads to muscle cramps. Aside from overuse of a muscle, dehydration, pregnancy, advanced age or simply holding a body position for a prolonged period can also bring on a muscle cramp, according to the Mayo Clinic website. But, the website adds, in many cases the cause isn't known. And although most muscle cramps are harmless, some may be related to an underlying medical condition, like:

Inadequate blood supply. Narrowing of the arteries that deliver blood to the legs (arteriosclerosis of the extremities) can produce cramp-like pain in the legs and feet while the person is exercising. These cramps usually go away soon after one stops exercising.

Nerve compression. Compression of nerves in your spine (lumbar stenosis) also can produce cramp-like pain in your legs. The pain usually worsens the longer you walk. Walking in a slightly flexed position — such as you would use when pushing a shopping cart ahead of you — may improve or delay the onset of your symptoms.

Mineral depletion. Too little potassium, calcium or magnesium in your diet can contribute to leg cramps. Diuretics – medications often prescribed for high blood pressure – also can deplete these minerals.

Muscle cramps can usually be treated with self-care measures. Staying well-hydrated helps. But medical attention is necessary if the muscle cramps are severe, frequent and not getting better with self-care. The doctor may recommend stretching exercises to help reduce the chances of getting the discomfort. For recurrent cramps that get in the way of one’s sleep, the doctor may prescribe medication that relaxes the muscles.

On his or her own, the person experiencing a muscle cramp may stretch the cramped muscle and gently rub it to help it relax. For a calf cramp, putting one’s weight on the cramped leg and bending the knee slightly will bring relief. If unable to stand, sitting on the floor or in a chair with the affected leg extended helps as well.

Pulling the top of the foot on the affected side toward the head while the leg remains in a straightened position also helps ease a back thigh (hamstring) cramp. For a front thigh (quadriceps) cramp, a chair may be used to steady oneself and try pulling the foot on the affected side up toward the buttock.

Another treatment is applying heat or cold. A warm towel or heating pad may be used on tense or tight muscles. Taking a warm bath or directing the stream of a hot shower onto the cramped muscle also can help. Alternatively, massaging the cramped muscle with ice may relieve pain.

The Mayo Clinic website has a practical prescription for preventing muscle cramps – making a habit of two simple things:

Drinking plenty of liquids. Fluids help the muscles contract and relax and keep muscle cells hydrated and less irritable.

Stretching the muscles. Stretching before and after using any muscle for an extended period and before bedtime helps.