Leg cramps help
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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.1
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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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