night time leg cramps

[I know people are going to say "potassium", but it's not potassium. I've had 3 blood tests in the last couple of months checking my potassium levels, they are fine]. I've started taking magnesium supplements, but they don't seem to help either.

So I've been finding I get night leg cramps on the day(s) following especially lengthy aerobic exercise (stair mill/elliptical). It seems pretty replicable that if I limit my workouts to 45 minutes or less, I'm fine, but if I go to 50-70 minutes, I get cramps.

Any suggestions on how I could change my routine to get in longer workouts, and avoiding the cramps?

Thanks

Replies

Overweight2great

Dehydrated? I find that I tend to cramp at night and suffer from restless legs when my fluid intake isn't as high as it should/could be. Just a suggestion from personal experience

auzziecawth66

I tend to get them if I'm not drinking enough (for what it's worth).

SarahBeth0625

I get these too -- just had one the other night, in fact. I think stretching before/after a workout is supposed to help. I always am good about doing it before, but am going to try after too to see. HTH!

LMHinson15

Are you cutting sodium by chance? That can sometime do it.
Hydration is another key issue.
Also... flexibility and overall muscle tone. I get leg cramps and it's because I have chronically tight muscles. A really good stretching routine could help!

JohnDowding

Thanks for the replies. I don't think the problem is dehydration (I follow the clear-and-copius-urine rule), but that is harder to rule out. I certainly do get dehydrated, but try to recover before bedtime (usually work out around midday.

Stretching may be the thing, not stretching even though I know I should. I'll try that.

Thanks again

AwesomeGuy37

Drink lots of fluids. That's what my doctor told me to do. I've quit having them.

davert123

I'd go with what the other guys say. Stretch out after exercise and lightly before you go to bed and make sure you are not dehydrated. I would also have some potassium anyway :-)

dawlschic007

Try doing active stretches before working out and then static stretches afterward. You can also try doing some stretches before you go to bed each night and see if that helps.

davert123

I think it also depends on how long you have exercised for. If you are back at it after a while or are doing a lot then your muscles can just cramp though the battering we give them. I had this, potassium helped but didn't get rid of it but they really reduced over time as my muscles got used to being battered again.

danagolding

I agree with what people are saying about making sure you are staying hydrated and stretching. What about doing some foam rolling as well?

SephiraRose

Like the others said, hydration is key, stretching before workouts and before bedtime. A warm shower or bath helps too. Have you ever tried Yoga? The slow stretching is beneficial. I've gotten my husband to join me and that's what really helped his leg cramps.

salevy

I also had night time leg cramps and after working out. My nutritionist and doctor both told me it's because the muscles are looking for hydration.

I got this from my chiropractor. I put it on my refrigerator:

Drinking water at a certain time maximizes its effectiveness on the body:

2 glasses of water after waking up - helps activate internal organs

1 glass of water 30 minutes before a meal - helps digestion

1 glass of water before taking a bath - helps lower blood pressure

1 glass of water before going to bed - avoids stroke or heart attack

Drinking a glass of water at bedtime can also help prevent leg cramps. Your muscles are seeking hydration when they cramp and wake you up with a Charlie Horse.

Hope this helps.

micheeks

Eat bananas to place the potassium in your body.
If in the middle of a cramp you can eat a dash of salt as well.

jamesalytle

Hey John, I've been having similar issues since I had gall bladder removal a few months ago. Tests don't show any deficiencies but I found by pure random that bananas help minimize the issues. At first I figured oh must be potassium then so I got potassium supplements and that did nothing so might be something else. Long story short, does eating a banana help you feel any better?

Sabine_Stroehm

There are a few kinds of magnesium. For me the trick was finding the one. For me it was magnesium citrate. Foot cramps and charley horses are gone.
Trace minerals in water, or electrolytes might help as well.
Good luck!

maybyn

Too much protein in your diet can cause leg cramps as well.

JoannaEngel84

While you may be hydrated, longer workouts = more sweating = you need more electrolytes. Your potassium may be fine when you get tested, but it could be that on those days after you've worked out, your body is low on potassium, sodium, etc. Try having a sports drink instead of straight water after you work out.

SarahBeth0625

Too much protein in your diet can cause leg cramps as well.

Hm, interesting! I never even thought to link that. I do know I eat plenty of bananas so my potassium should be fine.

maybyn

^^ Not due to a lack of potassium.

Too much protein >> calcium depletion >> muscle spasm

JohnDowding

Thanks for the point about high-protein may cause leg cramps. Do you know of any URLs supporting that?

When I googled this myself, I did see this prior topic on MFP that seems relevant. I am not Atkins-style low carb, but have restricted my carbs (75-100g per day). I am curious about the sodium too, I have been craving sodium like mad, but been reluctant to give in.

http://www.myfitnesspal.com/topics/show/529391-leg-cramps

mjfer123

Most sports drinks and hydrating fluids besides water contain salts. It helps to hydrate your body.
Low cal Gatorade or PowerAde Zero contain a lot of salt, despite having no calories or "sugar" (still contain sweetners)
This sounds counter intuitive, but you need the salt to hydrate your body.
If you can stay within your sodium count here, I don't see any problem with having a sports drink.
I know team mates who drink pedialyte (spelling?) and they say it does wonders for avoiding/removing cramps.

Additionally, stretching is key, on days I don't stretch I feel sore and tight for a lot longer compared to when I do stretch, I recover a lot quicker.
A dynamic stretch is good prior to working out while a static stretch after will help too.

Jmartinleslie

Where in your leg are you cramping? Sounds like you could have a muscle imbalance--stretching more could help but you may also need to strengthen the opposing muscle.

maybyn

Thanks for the point about high-protein may cause leg cramps. Do you know of any URLs supporting that?

When I googled this myself, I did see this prior topic on MFP that seems relevant. I am not Atkins-style low carb, but have restricted my carbs (75-100g per day). I am curious about the sodium too, I have been craving sodium like mad, but been reluctant to give in.

http://www.myfitnesspal.com/topics/show/529391-leg-cramps

Gosh, no, sorry.

If you googled on Google Scholar, you should be able to get plenty of information on this. The key is to make sure that you take enough calcium to counter a high protein diet - dark green veges in particular.

SarahBeth0625

I am lucky if I get 100 grams a day of protein, as I don't take any sort of supplement/powder/drink.

It is so sporadic, that I am not overly worried. I had them nightly when I was pregnant and that was just frustrating (charlie horses). Ouch!

SingingSingleTracker

[I know people are going to say "potassium", but it's not potassium. I've had 3 blood tests in the last couple of months checking my potassium levels, they are fine]. I've started taking magnesium supplements, but they don't seem to help either.

So I've been finding I get night leg cramps on the day(s) following especially lengthy aerobic exercise (stair mill/elliptical). It seems pretty replicable that if I limit my workouts to 45 minutes or less, I'm fine, but if I go to 50-70 minutes, I get cramps.

Any suggestions on how I could change my routine to get in longer workouts, and avoiding the cramps?

Thanks

Two things John. I probably sound like a walking advertisement, but after having fought cramps for years I've learned how to combat them.

The first way is through training. You are training, but eventually you will break through the barrier where the workouts that are beyond 45 minutes won't cause you to have the night cramps.

The second way is through the use of some of the better products out there designed to target fighting cramps. After having tried them all, here's the cream that rose to the top...

#1 - buy a bottle of Salt Stick Caps: http://www.saltstick.com/products/sscaps/cfeatures.htm
#2 - get the best anti-cramp drink that I know exists - Pickle Juice Sports Drink http://www.goldenpicklejuice.com/

Both will amaze you and get rid of your cramps.

acogg

I have experimented with my own body and I have found that if I go more than two days without a banana, I get cramps in calves. My potassium and other number are fine, too. I have no idea why I need my daily banana, I just eat it.

lmccull1982

Don't know if this is applicable, but some medications can cause leg cramps. Also, restless leg syndrome and vascular disease. And, as you already know, electrolyte imbalances.

_Terrapin_

stretch pre and post; muscle takes 20 seconds to get stretched so hold stretches for longer then you think; and potassium post workout since you have lactic acid build up. I know, it isn't potassium.....trust me, and yes, it is potassium...stretch, consume a banana after the workout. Best of luck.

katjebroek

Long ago I read that calcium can help leg cramps. It worked for me and I have had no further problem.

SingingSingleTracker

Long ago I read that calcium can help leg cramps. It worked for me and I have had no further problem.

Yup. The magic 4 are sodium, potassium, calcium and magnesium.