Muscle pain can be debilitating… Read about what the causes are and the methods for relieving them.

Leg Cramp Remedy

When 36 year old Aaron Powell, a software engineer by profession, woke up on Sunday morning and found that the muscles in his back and legs were killing him, he knew he would have to call it quits about joining his friends on the day long hiking trip they had planned. He knew what had brought on the pain in his muscles; he had been hauling furniture into the new apartment he had moved into, practically all through Saturday.

While everybody experiences the occasional muscle pain some time or the other in their lives, for people who suffer from chronic muscle pain, it can be an incapacitating condition, with the quality of life deteriorating to a great extent. Muscle pain may be caused by a specific injury, or due to muscular spasms, or because it affects the soft connective tissues surrounding muscles such as tendons, ligaments, and fascia, or it could be as a result of a broader condition, like arthritis. It can range in intensity from aches that come on infrequently to disabling, chronic pain.

Usually, muscle pain is linked to overuse, physical exertion, or injury due to exercise. In such cases, the pain tends to affect specific muscles, starting either during the activity or after it. Tension can also result in muscle pain.

In the United States, pain in the muscle is the second most prevalent reason for visits to the doctor. According to estimates, 80 percent of Americans experience muscle pain, of some type or the other, at some part of their lives or the other. People often push their muscles right to their limits, and sometimes even beyond that. If muscles are pushed to limits that are beyond their capacity, the fibers in them begin tearing.

In fact, severely overworked muscles can develop innumerable tiny tears. The body responds by repairing these small little tears, and this is what causes the familiar ache and tightness we feel when we get a muscle pain. While most of these just cause minor discomfort, others can result in permanent disability, especially when the back and neck are affected. While there are many therapies that can provide muscle pain relief, choosing amongst them is largely dependent upon the cause of the muscle pain, how severe it is along with its duration, and of course according to what the doctor prescribes or the patient chooses.

Prescription and Over-The-Counter Medicines

These medications, which include non-steroidal anti-inflammatory drugs, or NSAIDs, such as ibuprofen and acetaminophen, or Tylenol, are used to alleviate muscle pain. Certain nutritional supplements may also be advised in order to provide muscle pain relief. For instance, magnesium and calcium supplements are used for treating leg cramps that develop in the night. Enzyme therapy, containing bromelain, are also used to treat certain kinds of muscle pain.

Massage and Bodywork Therapies

Bodywork therapies are highly useful for providing muscle pain relief and restoring full body function. Massage, in particular, is often recommended to relieve tension and pain, which helps to increase blood circulation, thus bringing nutrients and oxygen to the muscles that are affected and also help to carry away toxic substances. If there is a strain in a muscle, a massage can prevent the shortening of the muscle while it heals.

Some of the other effective bodywork therapies are:

Reflexology: Pressure is applied to various reflex points on the hands and feet which helps the body to heal itself.

Shiatsu: This involves pressure applied with fingers to certain points on the meridians of the body, which improves circulation and eases pain.

Feldenkrais Method: In this method, new ways of moving the body helps to relax tense or cramped muscles.

Rolfing: Connective tissue and muscles are manipulated, which realigns the body according to the field of gravity.

Trained practitioners are required to perform these therapies.

Aromatherapy

In this therapy, essential oils from certain herbs and plants are used for muscle pain relief, along with any inflammation or spasms that may accompany it. The oils are usually applied with compresses or gentle massages. Some of them can also be added to warm bathwater. Some of the common essential oils used for muscle pain are: helichrysum, ginger, peppermint, marjoram, and thyme.

At-Home Remedies

At-home remedies like ice packs are also effective for relieving muscle pain, as are physical aides like wrist wraps and back braces, which hold bones and joints in their correct positions, thus helping to reduce strain being put on the affected muscles.

Exercises for Muscle Strengthening

Physical therapists or doctors also usually prescribe certain exercises, which help in increasing muscular flexibility and strength. A physical therapy course is also useful for educating patients about the importance of using ergonomic tools, like padded chairs, which help to reduce strain on muscles. Therapists also teach patients the correct ways of sitting, lifting, walking, or doing work that requires repetitive movements, in order to prevent problems in the future.

Foot cramps rarely interfere with our routine activities and shouldn’t be very worrisome. Yet, that specific span where one experiences foot cramps is particularly agonizing.

 The frequency of muscle cramps in the foot is more amongst sports persons and aging individuals. Feet being the organ of maximum weight bearing, foot cramps are more common than any other muscle spasms in the body.

What are foot cramps?

Foot cramps are jerky non-voluntary spasms in a muscle or a muscle group extending from few minutes to few days. The aggravated pain is because of the muscle contracting without effective shortening of the muscle. Spasm might leave the muscle sore even after the pain is gone.

Which are the regions of the foot affected?

Inner arch of the foot and toes of the feet, especially the big toe. Other common leg regions affected are thigh and calf muscles.

What are the causes of foot cramps?

• Sedentary lifestyle leading to obesity and muscle weakness
• Flat feet or hyper flexible joints
• Injury caused by repetitive motion
• Lack of muscle strengthening exercise
• Sudden increase in the intensity of workouts increases the pressure on foot
• Increased breathing during cardio exercises cause lower availability of calcium in blood
• Poor blood circulation and hence lower supply of oxygen in the blood as seen in alcoholics and smokers
• Electrolyte imbalance pertaining to low calcium and potassium levels as well as high magnesium levels are related to spasms. Potassium imbalance disturbs the magnesium and calcium metabolism necessary for normal muscle contraction
• Vitamin D deficiency
• Inadequate hydration causes depletion of body fluids leading to cramps
• Hormonal imbalance can cause muscle cramping
• Foot problems like tendonitis and plantar fasciitis
• Old worn-out footwear
• Diseases like Parkinson’s disease, Huntington’s disease, multiple sclerosis, illnesses of the nervous system, diabetes, tetanus and thyroid problems can also cause cramps.

What are the home remedies and medications for foot cramps?

• The leg or the foot region with cramp should be moved in a direction opposite to the cramp to relive the undue stretch on the muscle. To relieve the cramp in the toes, they should be turned upwards. If the muscle spasm is in the calf region, “forced dorsiflexion of foot” relieves the muscle contraction and pain within seconds. Here, dorsiflexion means elevating the fore-foot keeping the heel stable.
• Prescribed pain-killers can take care of the pain if severe.
• Applying ice packs to the affected region helps in acute cases. However if the cramp persists for more than a day, warm water is recommended to reduce the muscle soreness.
• Affected area should be given adequate rest and an elastic bandage is used for compression that would promote quick healing.
• Massaging the cramped portion with ointment or massage oil helps reduce the muscle fatigue.
• Adequate supplements with professional medical advice is a must to correct the electrolyte and nutritional deficiencies

How can we prevent foot cramps

• Reclaim physical fitness to avoid muscle pain
• Proper warm-ups and cool downs before exercising or playing
• Stretching exercises to increase the overall muscle strength
• Use of proper sports gear or exercise equipment reduces the chances of spasms
• Adequate hydration should be maintained with water and other liquids.

Know more about other causes of heel pain

• Plantar Fasciitis Symptoms and Treatment
• Heel Spurs as a Cause of Heel Pain
• Heel Pain Caused by Tendonitis

Cramps are defined as involuntary, forced, and prolonged contraction of a part of a muscle, a whole muscle, or group of muscles. Compared to spasm, cramps are more forceful and sustained. The usual mechanism of muscles is to alternately contract and relax to facilitate movement. Those muscles that are involved in gross or fine motor movements are mostly voluntary muscles, which means that they move at will. There are instances, however, when these voluntary muscles move involuntarily and instead of contracting and relaxing at short durations. The contraction is prolonged without intervening relaxation states. This is what causes leg cramps and there is more on the medical causes of leg cramps below. When muscles forcibly contract at a prolonged period, it can be painful and exhausting to any person experiencing it. Moreover, muscle cramps can recur frequently and, therefore, is more difficult to handle or deal with.

There are some medical causes of leg cramps and lower leg cramps. Among those are over-exertion when doing tasks or activities, muscle injury, muscle spasm, electrolyte imbalance, loss of salt, excessive perspiration, and even, exercise. Some viral and bacterial infections may also induce the occurrence of muscle spasm and what causes leg cramps. Other health problems that are also known triggers of this muscle problem include diabetes, circulation anomalies, dermatomyositis, thyroid disease, and rheumatoid arthritis.

Additionally, people are becoming more conscious about their health, recognizing the importance of exercise and physical activities in their lives. Many have been integrating exercises like jogging, skipping ropes, brisk walking, and other similar exercises in their daily routines. However, there are instances that people who exercise, especially those who run or jog, can be vulnerable to muscle cramps. Those who exercise heavily should understand the causes for joint and muscle pain. Muscle cramps are the involuntary and forcible contraction of the muscles. These cramps can be related to a part of a muscle, the entire muscle, or a group of muscles. It may occur many times before it is relieved. Sometimes there can be simultaneous cramps that move body parts in opposite directions. Statistics show that about 95% of individuals experience muscle cramps at some point of their lives.

Muscle cramps are more troubling to people who are preoccupied with their work but are hindered by painful and constant contraction of their muscles. Among those professionals who are prone to experiencing difficulties caused by muscle problems are athletes, construction workers, and office workers who are frequently in a constant seated position for a long time. When muscle problems such as cramps get in the way of their work, it can greatly hinder them and make them unproductive, especially if they don’t know or understand the causes of lower leg cramps.

To further understand causes for joint and muscle pain look at associated conditions usually occurring with muscle cramps. They are tic, muscle itch, paralysis, paresthesia, and tingling. Some health problems or symptoms that are more commonly known to be associated with muscle cramps but do co-occur with it include regurgitation, dry mouth, disorientation, rapid and loud heart beat or sounds, and pericardial effusion.  When the body does not have enough fluids in the system, it can lead to an electrolyte imbalance that can cause muscle cramps.

People often get cramps in their calves, thighs, hamstrings, quadriceps, feet, and just about every muscle. Cramps may also occur after inactivity, such as sitting too long in one place without moving any muscle. A person can get a cramp even when lying in bed.  A cramp can last a few seconds to 15 minutes or longer. It might recur multiple times before it actually goes away. Muscle cramps can happen anytime of the day, even during when a person is fast asleep. This condition is referred to as night leg cramps or nighttime leg cramps. Night leg cramps are a sudden painful cramp in the leg. It can be very painful. This happens because the leg muscles contracts, which usually happens in the back of the lower leg or calf. Nighttime leg cramps can occur while a person is asleep or sometimes when a person is about to wake up.

The usual medications prescribed by doctors among patients who have trouble with muscle cramps include muscle-relaxant drugs such as cyclobezaprine, carisoprodol (Soma), and skelaxin for treatment leg cramps. However, muscle pain cured naturally involves home remedies such as apple cider vinegar and approaches such as massage, relaxation exercises, and remediation to pressure points. Consumption of food rich in nutrients such as calcium, protein, magnesium, and vitamin C can also help prevent the threats of experiencing muscle cramps. Some still believe quinine for leg cramps is a valid remedy.

Doctors also believe that abnormal processing of electrolytes lead to such cramp attacks. Electrolytes such as salt and minerals are essential elements that our body needs for the maintenance of the basic functions of muscles. Other factors that contribute to cramping include inadequate stretching and muscle fatigue. Calcium deficiency also cause leg cramps at night, especially among women. If a woman is post-menopausal, trying to lose weight, or does not consume enough calcium, she is susceptible to developing night leg cramps. This should be reversed for treatment leg cramps.

To alleviate leg cramps, one must have an adequate level of calcium consumption. Muscle pain cured naturally involves taking care of calcium intake. This can also prevent other problems associated with calcium deficiency like osteoporosis. Calcium supplements may also help relieve a person from leg cramps, if taken on a regular basis.

Decrease potassium levels, neuromuscular disorders such as Parkinson’s disease and alcohol use are also some of the causes of leg cramps. Certain medications, such as albuterol, niacin, diuretics, and some calcium channel blockers and antipsychotic medications can also cause night leg cramps. Consult your doctor before using quinine for leg cramps. Partially obstructed flow of blood to the legs and abnormal mineral or hormone levels can also be the causes for painful muscle cramps at night.

If a person suffers form night leg cramps, there are some practical pain relief methods to make this annoying condition go away. Try massaging the area with ice for no more than ten minutes or until the area is bright red, which indicates that blood cells have returned to heat the cramped muscle. If ice is too uncomfortable, try heat. Heat improves blood circulation and makes muscles more flexible. Some people find that heat is more soothing for muscle cramps than ice. Try a heating pad for 20 minutes at a time or even a warm shower or bath. Make sure to massage the muscle following the application of ice or heat on the affected area.

Doctors may prescribe muscle relaxants, Benadryl, or vitamin E for the treatment of leg cramps. These drugs are safe but it is best to first consult a physician before taking them. If a person is frequently suffering from leg cramps at night, it is still best to consult a doctor to get rid of this nocturnal problem that’s creeping and twitching our legs and disturbs people from their good night sleep.

Muscle cramps may disappear on their own, but there are some things that can be done to lessen their severity and longevity. Below are some of the things that can be done to treat muscle cramps.

Gently stretch the affected muscle
Stop the activity that triggered the muscle cramp
Massage the affected area to aid blood flow
Keep the affected muscle moving with light activity (standing and walking around)
     

Making adjustments in one’s training routine may help prevent the occurrence of muscle cramp.  Improving one’s cardiovascular fitness may also boost the flow of blood to the muscles. A strong heart may guarantee that there are sufficient amounts of oxygen and nutrients in the muscles for them to function properly. Stretching can also help the muscles become looser and more flexible that may stop the muscles from tightening and cramping. Stretching coupled with a good warm-up session may lead to increased range of movements and help prevent injuries and muscle cramps by prompting muscle recovery. 

In terms of breathing and healthy diets, people who workout should make sure that plenty of water is taken before and while working out to replace lost electrolytes. People should breath deeply while working out to allow proper oxygen intake. Studies show that when oxygen intake is more efficient the following may take place: slower heart rate, decreased blood pressure, eased anxiety, and relaxed muscles. Workouts should not be overdone to prevent the occurrence of muscle cramps. Any cramping usually subside after a few minutes of rest but if individuals are having trouble with their cramps they should seek the advise of doctors of other health specialists.

Rather than seek for the treatments or remedies for muscle cramps engaging in proper pre-workout and workout routines may eliminate or lessen the occurrence of these health ailments. The use of over-the-counter medication to treat muscle cramps is not prohibited. But individuals who wish to try them should consult doctors before taking them and not self-medicate. Proper workouts and healthy diets prioritized rather than taking muscle relaxants and other medications to treat muscle cramps.

This is just a quick post. I just did some research on what the most common searches on Google were concerning leg cramps.
I was trying to find what my readership was interested in so I could tailor this blog more closely to interest.

Here are over 50 of the most common Google searches:

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Nocturnal leg cramps are sudden, involuntary contractions of the calf muscles that occur during the night or while at rest. These cramps affect persons in any age-group, occuring in young, middle-aged and older populations. Sometimes muscles in the soles of the feet also cramp. That is a subject of another article.

There will be no doubt in your mind about having a night leg cramp, nor will you remain asleep once you have one. The pain is normally rapid and moderate to severe. Even after the initial contractions have abated, some residual tension and pain/tenderness remains for varying periods of time.

It is very important to obtain an accurate diagnosis before trying to find a cure.  Many diseases and conditions share common symptoms.  Treating yourself for the wrong illness or a specific symptom of a complex disease may delay the correct treatment of another underlying serious problem.  If you do not know what you really have, you can not treat it! In other words, the biggest danger in treating yourself may be self-diagnosis.

It is difficult to weed out misinformation and piece together countless facts in order to see the route cause.  One tool used by both doctors and patients is The Analyst™ . It is a computerized diagnostic tool that sits on a vast accumulation of knowledge and research.  It combines thousands of connections between signs, symptoms, risk factors, conditions and treatments. 

Research has not identified precisely causes of lower leg cramps or nighttime leg cramps. The problem is most likely with the nerves controlling the muscles rather than with the muscles themselves. Some research points to a problem with the transition from wakefulness to sleep.

Of those who have night leg cramps or running calf cramps, many have them at the time of dreaming. That’s why some researchers think that these cramps result from a subtle malfunction in the control system that normally separates our brain from the body movements we make in our dreams. However, most scientists believe that the problem is not a disorder within the brain. We are in that camp and find that heavy use of the muscles are the most contributory.

Sometimes the causes for joint and muscle pain are overexertion of the muscles, structural disorders (flat feet), standing on concrete, prolonged sitting, inappropriate leg positions while sedentary, or dehydration. Doctors do know that those who are more muscular seem to have more leg cramps. Less common causes include diabetes, Parkinson’s disease, hypoglycemia, anemia, thyroid and endocrine disorders and use of some medications. Hint: Drink plenty of fluids, stretch before and after, and don’t overstress muscles.

Low levels of certain minerals known as electrolytes—magnesium, potassium, calcium and sodium—have long been linked to leg cramps. (Marathon runners sweating out the miles are particularly prone to this variety.) Certain drugs, such as diuretics have also been cited as a cause of leg cramps. Dialysis patients often complain of leg cramps, and pregnancy is also a factor.

To prevent cramping consider the regular use of supplements, especially calcium, magnesium, potassium and sodium (only if your sodium intake is low or if you sweat a lot). Stretching your calves regularly during the day and at night will help. Do this within reason. If a little stretching once seems to prevent nighttime leg cramps, follow what works for you instead of a boilerplate type of approach.

You can often prevent night cramps by exhausting the stretch reflex before you go to bed by stretching your calf muscles with wall pushups and applying a heating pad for 10 minutes before going to bed. Keeping blankets loose at the foot of the bed will help prevent unnatural positioning of your feet and toes which can cause night time cramping. See above hint of general precautions and experiment to find what works for you.

When cramping occurs and you want your muscle pain cured naturally, try walking on the affected leg and then elevate it. Stretch your calf by grabbing your toes and pulling them upward toward your knee, especially with you leg extended straight. This should relieve the problem, but if not consider taking a hot shower or warm bath, or apply an ice massage to the cramped muscle to see muscle pain cured naturally.

Persistent or severe leg cramps often are treated with medication. Such medications include diphenhydramine hydrochloride (Benadryl), prescription muscle relaxants (off-label use) such as meprobamate (Equanil, Miltown) and verapamil hydrochloride (Calan, Isoptin, Verelan). Quinine, while effective, has too many side effects and has been banned in the US for this use.

From 1969 through June 1992, FDA received 157 reports of health problems related to quinine use, including 23 that resulted in death. Nonserious problems included temporary sight and hearing disturbances, dizziness, fever, nausea, vomiting, and diarrhea. Serious problems included thrombocytopenia, a destruction of blood platelets that can lead to massive bleeding and sometimes death. 

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Muscle cramps – Low Carb Friends
There are also medical conditions that cause night time muscle cramps like low thryroid. I had low thyroid and was potassium deficient during my induction eating so my doc fixed the thyroid.

Leg Cramp Solutions: Leg Cramps can be Helped
Vitamin E has been shown to offer symptom relief for many patients with night time leg cramps and thus is included in Leg-Gesic. Studies suggest that you will improve arterial blood flow.

Night Leg Cramps
Night time leg cramps are a very common problem. It worsens with age and pregnancy, and most commonly they occur after heavy exercise during the day. Some hours after ceasing the exercise, the cramps happened.