Leg cramps help
aliciatastic1
Posts: 15 Member
I have been having bad leg cramps at night. All of a sudden my muscles just tense up on me and it wakes me up. The I have to go through the process of moving them around and stretching out. I drink plenty of water. Usually around 3 liters a day. Which for me is necessary. I work in an indoor outdoor environment and it is very hot here. I also work out 5 days a week now. Are there different ways for me to avoid these cramps? They are driving me crazy!
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Replies
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Try taking a magnesium supplement and make sure your other electrolytes are balanced - plain water is good but won't always be best for you in a hot environment.10
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smcurtis1981 wrote: »Try taking a magnesium supplement and make sure your other electrolytes are balanced - plain water is good but won't always be best for you in a hot environment.
Any suggestions for specific supplements?0 -
aliciatastic1 wrote: »smcurtis1981 wrote: »Try taking a magnesium supplement and make sure your other electrolytes are balanced - plain water is good but won't always be best for you in a hot environment.
Any suggestions for specific supplements?
Yes ... electrolytes.3 -
Would the children's unflavored Pedialyte be sufficient?0
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Yes, it should still have the correct balance.1
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Or you could get electrolyte pills like ...
http://saltstick.com/product/saltstick-caps/
or
https://www.hammernutrition.com.au/product/endurolytes/
or possibly others.2 -
If you sweat a lot from your workouts, you might need more salt. That was my problem years ago when I first started working out a lot. I made sure to stay hydrated, but I didn't realize my sodium levels were so low. Adding just a bit of salt to my meals helped!
There are also pills you can take called Hylands Leg Cramps (I used to just get store brand though) that are a lifesaver! They're also good for restless legs, if you ever have that problem too.1 -
As far as I know magnesium helps with that. You might try.0
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Since you drink a lot of water, there is a high possibility that this is an electrolyte imbalance. Get an electrolyte supplement.1
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You can be leeching minerals by drinking that much water and it can over time cause oxidative stress and cause inflammation. You could change to a mineral water to see if that helps. Or stop drinking that much water!
Also, some other thoughts:
In the US we can buy individual mineral powders in bulk and make up our own electrolyte powder with gluconates of potassium, magnesium and calcium. Note: potassium has to be handled very carefully because too much is harmful. It's "base" and needs to be balanced with an acid to level out the ph. Some people use unfiltered apple cider vinegar and honey with the added minerals.
In the US we can also buy food supplements that have the minerals in them without added sugar and artificial flavorings. For example:
Seaweed: We can get the powder or capsules with iodine and without. Right now, I am using a mild seaweed powder (sea lettuce). Some of the seaweeds can be bitter, but, when mixed with other things it's still manageable. I haven't had a problem with the iodine so far, and, quite honestly, you would have to take a lot to get overloaded with iodine and it helps to keep your arteries clear of plaque. Some brown seaweeds are high in fucoidan and have colon anti-cancer properties. You want to get yours from up around Scandinavia that has been EU certified if in the EU. Or from the North Atlantic (Maine Sea Coast is a good brand) if you are in Canada. This shows you the mineral content of some popular seaweeds.
Moringa: We can get the powder or capsules. I use the powder. (Organic Veda is very fresh and organic, obviously). This shows you the mineral and amino acid content of moringa.
Bone Broth Powder: This also has minerals, amino acids and is high in collagen & gelatin. You want to get a plain unflavored one. This shows you the mineral content of bone broth:
I mix these in equal parts with a good probiotic powder (which is a tiny bit sweet and seems to help with palatability), l-glutamine powder (also a little sweet) and colostrum powder (again a little sweet) in a separate container (small batches at a time) and I take a tablespoon at night that is blended with a stick blender in unfiltered mineral water.
I haven't had a leg cramp since and it's helped with inflammation and overall immunity. It's a little pricey to buy all at once, but they last a long time and it's been worth it.6 -
Most leg cramps are idiopathic, but still worth mentioning to your doctor.
As mentioned previously, magnesium supplements may help. Gatorade or Pedialyte may help.1 -
All the suggestions above are great. There's also a trick I learned when I was pregnant to avoid charley horses in the middle of the night. Train yourself if you can to never point your toes when stretching in bed. So if you are changing positions or half asleep, keep that foot pointed up when stretching.0
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It's your calves and hamstrings, yes? They are probably tight, which reduces the flow of electrolytes in them, causing cramps. Stretch whichever muscles have been cramping every hour for 30 seconds. Instructions are on youtube. Post an update in 2 days.
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Could be magnesium or it could be potassium. Might be a good idea to have your doctor order blood tests to find out for sure.
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Magnesium works for me, but if you sweat a lot and drink lots of water you could be low on potassium or sodium. I agree that some blood tests might be in order. I used to have horrible leg cramps, so I feel for you. Hope you can find the right solution soon.1
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If you can, get a blood test done to test your magnesium and potassium blood content before going to supplements... an overabundance of either can do the same thing, give you bad leg cramps! I'm board line high myself, simply from the foods I eat every day... taking a supplement would KILL my legs!!!1
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You’re not going to believe this, but as a firefighter paramedic, when we overheat or dehydrate, we down Pickle juice...I know...you’re thinking I must be crazy. But we all swear by it. Works fast and no more leg or foot cramps. Also increase your hydration and cool showers after your workouts. It won’t take much pickle juice to do the trick, think along the lines of 4 to 6 oz..two to three times per day for about theee to four days in a row..enjoy the feeling of no leg cramps.....7
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aliciatastic1 wrote: »smcurtis1981 wrote: »Try taking a magnesium supplement and make sure your other electrolytes are balanced - plain water is good but won't always be best for you in a hot environment.
Any suggestions for specific supplements?
I used to get leg cramps, and no longer do. I don't know if its the magesium & potassium I take, or something else, but here's the brand:
NOW Magnesium & Potassium Aspartate with Taurine3 -
Kbreezy1964 wrote: »You’re not going to believe this, but as a firefighter paramedic, when we overheat or dehydrate, we down Pickle juice...I know...you’re thinking I must be crazy. But we all swear by it. Works fast and no more leg or foot cramps. Also increase your hydration and cool showers after your workouts. It won’t take much pickle juice to do the trick, think along the lines of 4 to 6 oz..two to three times per day for about theee to four days in a row..enjoy the feeling of no leg cramps.....
Long distance cyclists use that too.
Sometimes I'll come home after a long ride and eat a dill pickle because it hits the spot for the salt cravings.1 -
When I had cramps at night, I figured that I needed more electrolytes. Salt is an electrolyte. I grind about half a gram of pink salt into the palm of my hand and toss that into my mouth before bedtime. I no longer experience cramps at night.2
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As others have said magnesium, also include folic acid and iron.1
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I am waiting for my blood test results. I have started drinking electrolyte water and taking potassium supplement ( deficiency runs in my family) muscle aches, pains and cramps are gone now thanks for the advice. I will adjust when blood test results come back next week. I think it's just my body adjusting to all the major changes in my life. New job indoor/ outdoor in hot cars, 5x week workouts, diet changes etc. So far though I am noticing a major improvement with supplements. My weighloss is back on track.0
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Calcium, too. I agree with potassium and magnesium. My son and myself have gotten the cramps. I use Now Potassium Gluconate powder every day per several cardiologists and track the potassium on MFP. Dr. Crandall in Florida for one. He has a book out and Dr. Masley--also a book. I need to look into the salt myself. I use Quantum health products and I was already planning on picking up their pink salt as I cut my sodium way low since I heard the salt in our diets is really junk, but we still need some--so pink it is. Dr Marshall of Quantum Nutrition Labs on his site can explain how to test yourself to see if you have enough salt in your system. Quantum has an excellent one. The seaweed is interesting. It is good for needed GLA too--for brain health.1
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aliciatastic1 wrote: »I am waiting for my blood test results. I have started drinking electrolyte water and taking potassium supplement ( deficiency runs in my family) muscle aches, pains and cramps are gone now thanks for the advice. I will adjust when blood test results come back next week. I think it's just my body adjusting to all the major changes in my life. New job indoor/ outdoor in hot cars, 5x week workouts, diet changes etc. So far though I am noticing a major improvement with supplements. My weighloss is back on track.
As an aside, cramps are in the muscles but they are not caused by the muscles, they are caused by the nerves that control the muscles which is why the first thing to look at is an electrolyte imbalance. Electrolytes are in the body to facilitate the proper functioning of the electric pulses that go to all the organs and muscles.
Yes, major changes in lifestyle can throw them off. Sounds like you are on the right track and it is good that your doctor ordered blood tests and I hope (s)he can give more specific advice along with the results. Waking up with a cramp is no fun, even if it is a simple charley horse that you can stretch out without even getting out of bed.1 -
salleewins wrote: »Calcium, too. I agree with potassium and magnesium. My son and myself have gotten the cramps. I use Now Potassium Gluconate powder every day per several cardiologists and track the potassium on MFP. Dr. Crandall in Florida for one. He has a book out and Dr. Masley--also a book. I need to look into the salt myself. I use Quantum health products and I was already planning on picking up their pink salt as I cut my sodium way low since I heard the salt in our diets is really junk, but we still need some--so pink it is. Dr Marshall of Quantum Nutrition Labs on his site can explain how to test yourself to see if you have enough salt in your system. Quantum has an excellent one. The seaweed is interesting. It is good for needed GLA too--for brain health.
Pink salt does nothing regular table salt won't do since both are 99.4% sodium. If you want something effective, get no-salt or lo-salt. They are made with potassium chloride (or a mix of sodium chloride and potassium chloride) so you get the benefit of additional potassium while reducing your sodium.
Salt in our diets is not junk, it is an essential electrolyte. On the other hand, many people DO eat too much of it.3 -
salleewins wrote: »Calcium, too. I agree with potassium and magnesium. My son and myself have gotten the cramps. I use Now Potassium Gluconate powder every day per several cardiologists and track the potassium on MFP. Dr. Crandall in Florida for one. He has a book out and Dr. Masley--also a book. I need to look into the salt myself. I use Quantum health products and I was already planning on picking up their pink salt as I cut my sodium way low since I heard the salt in our diets is really junk, but we still need some--so pink it is. Dr Marshall of Quantum Nutrition Labs on his site can explain how to test yourself to see if you have enough salt in your system. Quantum has an excellent one. The seaweed is interesting. It is good for needed GLA too--for brain health.
Pink salt does nothing regular table salt won't do since both are 99.4% sodium. If you want something effective, get no-salt or lo-salt. They are made with potassium chloride (or a mix of sodium chloride and potassium chloride) so you get the benefit of additional potassium while reducing your sodium.
Salt in our diets is not junk, it is an essential electrolyte. On the other hand, many people DO eat too much of it.
We can disagree. The wrong kind of salt is junk. We do need a good source. The pink salt is actually known to hydrate you as well. That information comes from the Quantum Nutrition Labs site.8 -
salleewins wrote: »salleewins wrote: »Calcium, too. I agree with potassium and magnesium. My son and myself have gotten the cramps. I use Now Potassium Gluconate powder every day per several cardiologists and track the potassium on MFP. Dr. Crandall in Florida for one. He has a book out and Dr. Masley--also a book. I need to look into the salt myself. I use Quantum health products and I was already planning on picking up their pink salt as I cut my sodium way low since I heard the salt in our diets is really junk, but we still need some--so pink it is. Dr Marshall of Quantum Nutrition Labs on his site can explain how to test yourself to see if you have enough salt in your system. Quantum has an excellent one. The seaweed is interesting. It is good for needed GLA too--for brain health.
Pink salt does nothing regular table salt won't do since both are 99.4% sodium. If you want something effective, get no-salt or lo-salt. They are made with potassium chloride (or a mix of sodium chloride and potassium chloride) so you get the benefit of additional potassium while reducing your sodium.
Salt in our diets is not junk, it is an essential electrolyte. On the other hand, many people DO eat too much of it.
We can disagree. The wrong kind of salt is junk. We do need a good source. The pink salt is actually known to hydrate you as well. That information comes from the Quantum Nutrition Labs site.
You might want to check some place other than the website that sells the stuff. Science Based Medicine is always a good place to start: https://sciencebasedmedicine.org/pink-himalayan-sea-salt-an-update/
The conclusion: "There is no evidence that pink Himalayan sea salt is healthier than regular table salt; if anything, there is reason to suspect it might be less healthy. It’s not “pure;” it’s full of contaminants. Its popularity is a triumph of marketing over science and common sense."9 -
QFT. Reliable, reputable sources matter.salleewins wrote: »salleewins wrote: »Calcium, too. I agree with potassium and magnesium. My son and myself have gotten the cramps. I use Now Potassium Gluconate powder every day per several cardiologists and track the potassium on MFP. Dr. Crandall in Florida for one. He has a book out and Dr. Masley--also a book. I need to look into the salt myself. I use Quantum health products and I was already planning on picking up their pink salt as I cut my sodium way low since I heard the salt in our diets is really junk, but we still need some--so pink it is. Dr Marshall of Quantum Nutrition Labs on his site can explain how to test yourself to see if you have enough salt in your system. Quantum has an excellent one. The seaweed is interesting. It is good for needed GLA too--for brain health.
Pink salt does nothing regular table salt won't do since both are 99.4% sodium. If you want something effective, get no-salt or lo-salt. They are made with potassium chloride (or a mix of sodium chloride and potassium chloride) so you get the benefit of additional potassium while reducing your sodium.
Salt in our diets is not junk, it is an essential electrolyte. On the other hand, many people DO eat too much of it.
We can disagree. The wrong kind of salt is junk. We do need a good source. The pink salt is actually known to hydrate you as well. That information comes from the Quantum Nutrition Labs site.
You might want to check some place other than the website that sells the stuff. Science Based Medicine is always a good place to start: https://sciencebasedmedicine.org/pink-himalayan-sea-salt-an-update/
The conclusion: "There is no evidence that pink Himalayan sea salt is healthier than regular table salt; if anything, there is reason to suspect it might be less healthy. It’s not “pure;” it’s full of contaminants. Its popularity is a triumph of marketing over science and common sense."
3 -
kelly_c_77 wrote: »If you sweat a lot from your workouts, you might need more salt. That was my problem years ago when I first started working out a lot. I made sure to stay hydrated, but I didn't realize my sodium levels were so low. Adding just a bit of salt to my meals helped!
There are also pills you can take called Hylands Leg Cramps (I used to just get store brand though) that are a lifesaver! They're also good for restless legs, if you ever have that problem too.
I take Restless Leg pm, they work for me, and I only have to take 1 a night.1 -
Kbreezy1964 wrote: »You’re not going to believe this, but as a firefighter paramedic, when we overheat or dehydrate, we down Pickle juice...I know...you’re thinking I must be crazy. But we all swear by it. Works fast and no more leg or foot cramps. Also increase your hydration and cool showers after your workouts. It won’t take much pickle juice to do the trick, think along the lines of 4 to 6 oz..two to three times per day for about theee to four days in a row..enjoy the feeling of no leg cramps.....
I've heard of this before, but wow, pucker much....lol1
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