Leg cramps can happen to anyone but the risk is higher when you get older. — Filepic
“MY calves are constantly cramping at night. Is there any exercise that can stop this?” a reader asked last week.
Muscle cramps or spasms (or sometimes called Charley horse) can occur at any muscle in the body, but often happens in the leg,
When a muscle is in spasm, it contracts without your control and does not relax – it’s painful but usually harmless although the muscle can be sore for hours or days after the cramps have subsided.
If you work your body too hard or exercise in extreme hot or cold temperatures, are dehydrated or hold a stretch for too long, you might get muscle cramps.
Unfortunately, advancing age, certain medications and diseases such as diabetes can increase the risk of getting cramps.
Your calf muscles are made up of two main muscles: the gastrocnemius (the bigger/fleshier one) and the soleus, which lies underneath it.
A small muscle called the plantaris also runs between the gastrocnemius muscle and soleus, but apparently, according to Cleveland Clinic, only 10% of people have it.
We use these muscles to perform daily movements (walking, running, tip-toeing, driving, etc) and if left unused (sedentary folks), they can tighten over time.
Because the calves are smaller muscles, people ignore them and don’t stretch as much, possibly leading to cramps when the muscles are eventually worked.
To quickly alleviate the cramp, place a warm towel on the tensed area, or rub the sore spot with some ice.
And before you go to bed, do some light stretching to miminise getting the cramps. Walk around for a few minutes to get some blood flow into the muscles.
Then, try some of the stretches shown on this page; hold them for 30 seconds at a time, making sure to stretch both legs and see if it helps.
Also remember to drink plenty of fluids, especially water, to keep hydrated.
If the cramps persist, it’s best to consult a healthcare practitioner for advice.
A) Place the middle of your left foot on a step.Keep the left knee straight, move your hips forward, drop the left heel towards the floor and hold till you feel a stretch. This stretches the gastrocnemius muscle (upper calf). Switch sides. — Photos: REVATHI MURUGAPPAN/The Star
B) Do the same as A) but this time bend your left knee to stretch the soleus muscle (lower calf).
C) Hold onto a wall or chair. Bring your front foot close to the wall, and back leg about 30-35cm away.Put your weight on your front leg so you can feel the stretch along the lower part of your back leg. To stretch the soleus muscle, bend the back leg.
D) Similar to C) but this time, angle your back foot inwards to feel the stretch along the outer side of the calves.
E) Use a yoga block, place one foot on it and drop the heel down.
F) Sit on a chair, loop a long towel or strap in the middle of one foot and pull the toes towards you.
Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email starhealth@thestar.com.my. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
