Leg cramps and exercise

EmRobo
EmRobo Posts: 146 Member
in Fitness and Exercise
Apologies if this isn't in the right section, but I am getting fed up of leg cramps. I have always suffered with them and when I mean suffered I mean suffered!! I scream the whole house down, can't bend my leg to get out of bed to put it on the cold floor/straighten it out etc, and I can't walk properly for days afterwards

Zumba and bokwa is particular straining on my legs and I feel I am about to get cramp any minute when doing the exercise. The other problem I have is I am not sleeping properly anymore as everytime I need to tun over I feel I am about to get cramp in my calf.

Anything I can do exercise/stretch wise and any foods that will help me?

If this isn't the right area, where should I post?

Thanks :)

Replies

  • rsensenig
    rsensenig Posts: 19 Member
    I have the same issue, my legs are very tight. Stretching certainly will help some, but the biggest thing I have found is to drink lots of water.
  • EmilyGetsSkinny95
    EmilyGetsSkinny95 Posts: 54 Member
    Potassium-rich foods like bananas, fish, yogurt, spinach, kale, and mushrooms might help the cramps. Also, being sure to drink lots of water often helps such things. Best of luck! :flowerforyou:
  • EmRobo
    EmRobo Posts: 146 Member
    Thank you for your replies.

    I do drink quite a lot of water, but may try and increase it a bit more. It only seems to be recently I get them during exercise which would indicate lack of water, but it is mainly the night cramps.

    Will try more potassium, water, and some stretches too :)
  • gmahort88
    gmahort88 Posts: 1 Member
    I have the same issue with my feet. Middle of the night and my big toe sticks up at a 90 degree angle...painful. My doctor told me to drink tonic water. It still has quinine in it even though you can no longer get a prescription for it. The jury is still out, but it is worth a try!
  • happyheathen927
    happyheathen927 Posts: 167 Member
    I suffered with leg cramps for decades...some nights I'd wake up and everything from my thighs to my ankles would be seized up and all I could do was scream and cry until they passed. Increasing my water intake helped a little, but didn't completely eradicate the problem. Potassium & magnesium have made a world of difference for me. I take supplements every night; if I forget, the cramps come back.
  • princesstoadstool82
    princesstoadstool82 Posts: 371 Member
    yeah i'v heard of magnesium helping....
  • GlitterrMagpie
    GlitterrMagpie Posts: 302 Member
    My mum used to suffer leg cramps terribly at night, it kept her awake. She now drinks tonic water in the evening, the quinine in it really helps. Might be worth a try
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    I've found that a good combination of stretching, hydration, salt, potassium, and magnesium helps.
  • catbubbles
    catbubbles Posts: 28
    bananas and water!

    I don't like bananas, but I have to make myself eat them because it seems to work the best.
  • nsalerno90
    nsalerno90 Posts: 68
    The comments are right on - I have achy, crampy legs often and the only thing that helps is magnesium (500 mg) daily, potassium (bananas or supplements) and tons of water. If I skip any of it, I hurt. Hope this helps you. . .
  • Ianultrarunner
    Ianultrarunner Posts: 184 Member
    Muscle cramps can be caused by many factors and not everyone has the same reason.
    To start off with, after exercising, you must take time to cool down (a gentle walk for example) and stretch out the muscles you have used otherwise they will just tighten up and they will not easily flush out the possible lactose build up in them that may cause excessive cramping.
    Also, make sure to drink plenty of fluids especially during and after exercise.
    If you are doing a lot of intensive exercise and are sweating a lot, get lots of electrolyte fluids into your system especially for daily routines over one hour.
    Finally, eat properly and healthy all day long and make sure to get a protein based meal inside you within one to two hours of your exercise.
    If you cramp during the night, get up immediately and stretch the cramped muscle. Doing nothing will delay recovery and the symptoms will get worse.
    I hope this helps you work out these issues?
  • acogg
    acogg Posts: 1,870 Member
    I suffer from the same problem if I don't have my daily banana. Every time I cut my banana from my diet within 2-3 days the cramps return. They only occur in my right calf.
  • EmRobo
    EmRobo Posts: 146 Member
    Thanks all - a lot of food for thought for me!!

    Where can I get electrolyte fluids, is that like a lucozade or something different?

    Might try the supplements too - I have just started with a protein shake after a work out too :)
  • deksgrl
    deksgrl Posts: 7,237 Member
    Potassium. Low sodium V8 juice is another source.
  • chloeobe
    chloeobe Posts: 72
    My foots been stuck like a claw since this mornings run...ouch. Not ideal when I have to manipulate it into stilettos. Ill try some of these suggestions too :laugh:
  • monjacq1964
    monjacq1964 Posts: 291 Member
    how are your calcium levels? leg cramps are a sign that they're low.
  • frugalafterfifty
    frugalafterfifty Posts: 240 Member
    I suffer as well. It's in my family. Mine also stems from by back - I have some herniated discs. I can always tell when it's going to be a bad night. I try to drink a lot of water and I'll use a heating pad on my lower back which helps with the leg cramps. I'll also drink pickle juice or have something salty.
  • murphy612
    murphy612 Posts: 734 Member
    Thanks all - a lot of food for thought for me!!

    Where can I get electrolyte fluids, is that like a lucozade or something different?

    Might try the supplements too - I have just started with a protein shake after a work out too :)

    You don't have to take anything fancy like lucozade or supplements or anything. Electrolytes are pretty much just salt. Like others said Potassium will help you stay hydrated. A banana, avocado and a favorite for potassium is coconut water. Someone else had a great list. Warm up, cool down, lots of water, stretching, potassium, sodium and magnesium rich foods. Good luck!!!
  • hosegirl
    hosegirl Posts: 157
    My husband suffers from these as well. Besides the potassium and magnesium he take B12 and Folic acid. Believe it or not it all that is in a 5 hour energy. He no longer has the muscle ridgity that he had be
  • JenniBaby85
    JenniBaby85 Posts: 855 Member
    Do you take a multivitamin? That may help too. Make sure you're staying hydrated, and have enough potassium and calcium. Have you considered yoga? Because that really helps me with my leg stiffness/cramps.
  • My1985Freckles
    My1985Freckles Posts: 1,039 Member
    yeah i'v heard of magnesium helping....

    THIS!!!!! I take 250-750mgs of magnesium a day. Also, reduce your calcium intake as calcium and magnessium fight for absorption (and calcium generally wins LOL). Also get new shoes. I used to get horrible shin splints from running. Bought new shoes and haven't had it since!
  • Vonwarr
    Vonwarr Posts: 390 Member
    Water, potassium, magnesium, and calcium can all affect it and potentially more... Some muscle care (foam rolling) might help prevent the onset of cramps over time too.
  • Krista916
    Krista916 Posts: 258
    Potassium gluconate suppliment once daily. I take mine before bed.
  • Pinkranger626
    Pinkranger626 Posts: 460 Member
    Electrolytes can be found in gatorade, it's a mix of sodium, potassium and other minerals that are essential. there are also many other types of electrolyte supplements that you can take if you don't like gatorade. If you're doing workouts like Zumba and you're finding that the cramping is worse afterward it probably wouldn't hurt to add a supplement to your water while you do your workout. Pay attention to some things the next time you complete a workout: how much you sweat, if you're a salty sweater (white salt marks will be on your clothes after it dries), how hot it is outside and in the room you're working out in, and how much water you've drank that day.
    One thing that I would suggest is to go to your doctor for a physical, have them take blood and check your levels, you may find that you're deficient in something like calcium, this could be the root of why your cramping since it's so often and water consumption seems to be adequate. I say go to the doctor since then they will be able to tell you if you need supplements, what kind and how much to take, and the guess work will be limited. Plus, it doesn't hurt to know your cholesterol levels and fasting glucose etc.
  • Pinkranger626
    Pinkranger626 Posts: 460 Member
    My foots been stuck like a claw since this mornings run...ouch. Not ideal when I have to manipulate it into stilettos. Ill try some of these suggestions too :laugh:

    Since it's been so hot out (at least where I am) that's not a good sign, electrolyte supplements would probably help you out a lot
  • greengold
    greengold Posts: 34 Member
    Try a bit of pickle juice when the cramping hits; used by athletes, many who swear it works. You don't need a lot (and your stomach couldn't tolerate a lot anyhow) - anywhere from a few sips to maybe 3oz. Just the "juice" from a jar of pickles - I have used the liquid from Vlasic kosher dills and it seems to help. Something about the vinegar plus salt seems to be helpful in relaxing the cramp
  • wideeyedla
    wideeyedla Posts: 138 Member
    Potassium, magnesium, calcium. If your stomach can't handle magnesium supplements, take a thirty minute Epsom salt soak ( whole tub or just you feet). Magnesium is well absorbed transdermally.

    Check with MD as well. Could be a symptom of something else.
  • folktor1
    folktor1 Posts: 1
    Taking potassium helps me a great deal with leg cramps.
  • kathym1122
    kathym1122 Posts: 14 Member
    Don't forget calcium low calcium can effect your muscles as mush as mag and potassium
  • jennifer_a00
    jennifer_a00 Posts: 186 Member
    I have had this problem in the past, and like others, have found drinking a lot of water helps. Also, for me, taking easy walks seem to help, I usually get the cramps while I am trying to sleep, and they don't happen as much on the days I get a walk in. I have found that caffeine seems to make them worse, once I went an entire month without coffee, and didn't get them at all. Sometimes I get the leg cramps, and then realize I just drank something with caffeine just a while before. Good luck!

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