Foot Health

Leg cramps

A muscle cramp is a strong, painful contraction or tightening of a muscle that comes on suddenly and lasts from a few seconds to several minutes. It often occurs in the legs and toes. A muscle cramp is also called a Charley horse.

Nighttime leg cramps are usually sudden spasms, or tightening, of muscles in the calf. The muscle cramps can sometimes happen in the thigh or foot. They often occur just as you are falling asleep or waking up.

If you haven’t strained a muscle, you’re probably cramping because your muscle is fatigued or overused or your body is dehydrated. Or maybe you’re not getting enough electrolytes, such as potassium or magnesium. These minerals help your muscles work more smoothly, and fluids help your body process the minerals.

Most cases of muscle cramps don’t indicate a worrisome underlying condition. People who are 65 and older are at greater risk for them. Cramps may be related to alcoholism, hypothyroidism, or diabetes.

Cause of muscle cramps

The cause of muscle cramps isn’t always known. Muscle cramps may be brought on by many conditions or activities, such as:

• Exercising, injury, or overuse of muscles.

• Pregnancy. Cramps may occur because of decreased amounts of minerals, such as calcium and magnesium, especially in the later months of pregnancy.

• Exposure to cold temperatures, especially to cold water.

• Other medical conditions, such as blood flow problems (peripheral arterial disease), kidney disease, thyroid disease, and multiple sclerosis.

• Standing on a hard surface for a long time, sitting for a long time, or putting your legs in awkward positions while you sleep.

• Not having enough potassium, calcium, and other minerals in your blood.

• Being dehydrated, which means that your body has lost too much fluid.

• Taking certain medicines, such as antipsychotics, birth control pills, diuretics, statins, and steroids.

How to stop a
muscle cramp

You may need to try several different ways to stop a muscle cramp before you find what works best for you. Here are some things you can try:

• Stretch and massage the muscle.

• Take a warm shower or bath to relax the muscle; a heating pad placed on the muscle can also help.

• Try using an ice or cold pack; always keep a cloth between your skin and the ice pack.

• Take an over-the-counter pain medicine, such as acetaminophen (Tylenol), ibuprofen (Advil, Motrin), or naproxen (Aleve). Be safe with medicines. Read and follow all instructions on the label.

• If your doctor prescribes medicines for muscle cramps, take them exactly as prescribed. Call your doctor if you have any problems with your medicine.

• Drink plenty of fluids. Sports drinks, such as Gatorade, will often help leg cramps.

Relax the cramping muscle. Stop any activity that may have induced the cramp and lightly stretch the muscle, gently holding the stretch. You may even massage the muscle while you stretch or after you finish.

Here are some things you can try for a leg cramp:

• Walk around, or jiggle your leg.

• Stretch your calf muscles. You can do this stretch while you sit or stand: While sitting, straighten your leg and flex your foot up toward your knee. It may help to place a rolled towel under the ball of your foot and while holding the towel at both ends, gently pull the towel toward you while keeping your knee straight. While standing about two feet from a wall, lean forward against the wall. Keep the knee of the affected leg straight and the heel on the ground. Do this while you bend the knee of the other leg.

Medicines and
muscle cramps

• Before you take another dose, call the doctor who prescribed the medicine. The medicine may need to be stopped or changed, or the dose may need to be adjusted.

• If you are taking any medicine not prescribed by a doctor, stop taking it and talk to your doctor.

How you can prevent
muscle cramps

These tips may help prevent muscle cramps:

• Drink plenty of water and other fluids, enough so that your urine is light yellow or clear like water.

• Limit or avoid alcoholic drinks.

• Make sure you are eating healthy foods (especially if you are pregnant) that are rich in calcium, potassium, and magnesium.

• Ride a bike or stationary bike to condition and stretch your muscles.

• Stretch your muscles every day, especially before and after exercise and at bed time.

• Don’t suddenly increase the amount of exercise you get. Increase your exercise a little each week as you get stronger.

• Take a daily multivitamin supplement on recommendation of your doctor.

Muscle cramps that keep coming back

Talk with your doctor if you have muscle cramps that keep coming back or are severe. These may be symptoms of another problem, such as restless leg syndrome. If cramps keep coming back, bother you a lot, or interfere with your sleep, your doctor may prescribe medicine that relaxes your muscles.


• For more information on foot conditions, visit www.apma.org, healthcentral.com, or email us at foothealth242
@gmail.com. To see a podiatrist, visit Bahamas Foot Centre, Rosetta Street, or telephone 325-2996 for an appointment at Bahamas Surgical Associates Centre, Hilltop Medical, or call 394-5820 for an appointment. You can also visit Lucayan Medical Centre in Freeport, Grand Bahama, or telephone 373-7400 for an appointment. 

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