"Doctor, I take calcium supplements, how can I still have leg cramps at night?" Similar questions are often heard. In fact, the reason for leg cramps is not only calcium deficiency. Today, let's take stock of the unexpected causes of leg cramps, and share with you a few tips to relieve cramps.

There's more than one reason for cramps

Leg cramps, we are very familiar with, also known as painful muscle spasms in medicine, often occur at night, manifested as sudden involuntary muscle contractions, most often involving the calf, foot and thigh, can cause pain, and even affect sleep.

Leg cramps usually last from a few seconds to tens of seconds and can be relieved by stretching the cramping muscle. However, after the cramps are relieved, the pain may last a long time, and some people even feel this discomfort after 2 to 3 days. There are several common causes of leg cramps:

Muscle fatigue. During the day, the leg exercise is too large, muscle fatigue, muscle tension at night has not been alleviated, and excessive exercise leads to anaerobic metabolism, lactic acid accumulation, stimulating nerves and causing leg cramps at night.

Severe calcium deficiency. Teenagers, pregnant women or the elderly are prone to calcium deficiency, which can cause leg cramps at night and even hand and foot tany.

The cold is irritating. Cold legs during sleep at night can cause sudden muscle contractions and cramps, just as swimming in a cold pool can cause leg cramps.

Abnormal body structure. People with structural abnormalities such as flat feet, knee retraction and hyperactivity syndrome are prone to leg cramps. Such patients often have a family history.

Fluid imbalance. Excessive sweating without salt replacement or fluid loss during hemodialysis, hypokalemia, etc., can lead to leg cramps.

Hypomagnesia. Leg cramps in pregnant women, in addition to calcium deficiency, may also be caused by low serum magnesium levels.

Disease factors. Painful leg spasms are often associated with neurological disorders, such as Parkinson's disease, radiculopathy, and motor neurone disease. Metabolic disorders including diabetes, hypoglycemia, alcoholism, hypothyroidism, and metabolic myopathy can also cause leg cramps.

Medical reasons. The use of diuretics such as spironolactone, hydrochlorothiazide, benzodiazepines such as esazolam, beta blockers such as metoprolol, atenolol, and Donepezil, among many others, can cause leg cramps.

Three quick ways to relieve leg cramps

The leg muscles most prone to cramps are the gastrocnemius and the muscles along the plantar. If you suddenly get leg cramps, don't be nervous. Here are some quick ways to relieve them:

Stretch. Sit down, stretch your leg straight, bend your torso forward, hold the ball of your foot, and slowly pull it toward your body until the spasm eases. If it is not convenient to sit down, we just need to work hard on the thumb, straight leg, can also quickly relieve cramps. This method is particularly suitable for gastrocnemius spasm.

Massage. Massage, rub or gently tap the spasmodic muscle to relieve leg cramps.

Apply a warm compress. Use a hot towel or hot water, electric blanket, etc., applied to the spasmodic muscle, with massage can relieve leg cramps.

Avoid the 'pit' of nighttime leg cramps

Avoid overexertion. Avoid overexertion, especially sudden leg movements that are too intense or that last too long.

Avoid cold legs. Sleep at night with a comfortable and warm quilt, the quilt at the end of the bed should be loose. Keep your legs warm during the day.

Pay attention to calcium supplements. Eat more calcium-containing foods, such as beans, milk, egg yolks, bones, dark green vegetables, peanuts, kelp, seaweed and so on. Usually more sun, appropriate exercise.

Wear comfortable shoes. Leg cramps caused by body structure problems such as flat feet should pay more attention to the choice of shoes.

Monitor blood magnesium. At the same time of calcium supplementation, attention should also be paid to monitoring blood magnesium. Serum magnesium below 0.75mmol/L is associated with a risk of leg cramps.

Soak your feet or stretch your legs before bed. Soaking feet helps keep feet and lower limbs warm, and stretching exercises can prevent cramps in the first place.

Be aware of the effects of diseases and medications. Regardless of disease and drug causes, patients with definite fluid and electrolyte disorders should receive professional treatment.

Under normal circumstances, through the above preventive measures, night leg cramps can be alleviated or reduced. If the leg cramps are frequent and difficult to correct themselves, please go to the hospital in time.