Leg cramp – that excruciating pain in your calf that makes you jolt out of bed – is caused by involuntary muscle contractions and is more prevalent in summer, but some people struggle with them all year.
What causes them?
- Exercise
- Dehydration
- Sitting or standing still for long periods
- Certain medications like statins.
- Pregnancy
- Age – our tendons shorten as we get older
- Lack of magnesium, sodium, calcium and potassium.
So what can you do?
- Keep hydrated, but beware of flushing away important minerals in your body.
- Sleep with a pillow between your legs – this works well during pregnancy.
- Soak in an Epsom salt bath for 30 minutes (drink a glass of water afterwards).
- Stretch before and after you exercise.
- See your doctor if the cramps are affecting you over time.
Diet
- Potassium: add a banana to your morning smoothie and substitute mayonnaise with avocado in sandwiches.
- Sodium: add Bovril and soya sauce your diet and put a little salt on your food.
- Magnesium: add beans and lentils to salads, curries, stews and pasta sauces.
- Calcium: try spinach, a glass of milk and sardines on toast.
Exercises
- When you’re in the middle of a cramp spasm, straighten your leg with your foot upwards and point your toes in the direction of your shin. Then walk on your heels for a few minutes.
- If you’re prone to cramp, stretch your calf muscles by standing with the front half of your foot on a step and the other half hanging over the edge; lower, hold and raise your heels. Repeat three times.
- Lie on your front with your feet hanging over the bottom of the bed; this position can stop your calf muscles contracting.
- When you lie on your back, try to point your toes upwards as opposed to letting them flop to the side.
Supplements
These are available at most pharmacies
- Slow-Mag tablets, which also help with fatigue and stress, from R95
- CrampEase capsules, day and night, R143
- CrampEase oral spray for instant relief, R135
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