Fix Your Leg Cramps Now
Have you ever had a leg cramp? Kept awake from calf cramps (Charlie horse) while trying to sleep at night? I read recently that 40% of adults over 50 years old experience them! Leg cramps at night and restless leg syndrome are not entirely the same thing but can overlap. Restless leg syndrome tends to be a more continuous sensation in the thigh or calf that makes you feel the need to move, walk or stretch. A leg cramp or charlie horse is a sudden, painful squeezing or cramping feeling in the muscle. It is usually resolved with stretching.
What are some tricks to help you if you’re one of the 40%?
First, some medications increase your risk such as potassium sparing diuretics (like spironolactone), statin medications for high cholesterol, and beta agonists like albuterol inhalers. Even conjugated estrogens known as Premarin has an increased risk of leg cramps.
Second, some conditions can increase the risk such as pregnancy, diabetes type 2, heart disease, and peripheral neuropathy.
Third, what can you do to help? Always talk with your health practitioner, but here are some top natural tips to consider if you struggle with leg cramps or even restless leg syndrome.
Remember to stretch - whether you work out or not, give yourself a quick leg or calf stretch throughout the day especially if you sit all day. Stretch out your legs before bed!
Remember to move - if you sit all day, can you get up every hour or two and move around?
Hydration - think of yourself like a house plant, you need water! You can’t live on caffeine all day! Add in some electrolytes to get your potassium, sodium and magnesium that can help immensely.
Cut alcohol before bed - alcohol can dehydrate you and has an increased risk of leg cramps or restless leg.
Extra magnesium - there is mixed research on this however anecdotally, myself and several patients reported magnesium at night before bed really helped!
Vitamin K2 (even better if mixed with vitamin D) - newer research has shown this can be immensely helpful!
Taurine - in a small study of people with chronic liver disease, the authors found 2 grams of taurine really helped!
Iron - Low iron can be a cause of restless leg syndrome. It’s definitely worth testing your iron markers to see!
A bath with epsom salts before bed to help relax the muscles since epsom salts contain magnesium.
I have personally experience both the sudden calf cramp attack and restless legs at various points in my life. They suck and I have a lot of empathy if you have them too. Hopefully these tips give you ideas on how to help your legs!