Calf cramp. Sometimes it happens in the middle of the night. Between waking and dreaming, the pain resembles a nightmare. Cramp is an abrupt, involuntary contraction of muscles. It is accompanied by an acute, razor-sharp pain. Cramps can occur in the calf, thigh, hands, but also in the diaphragm during brisk walking or jogging. Hiccups are also a type of cramp. In fact, any muscle in the body can go into spasm. Cramps have many causes, ranging from a shortage of salts, or electrolytes, to poor muscle coordination. First aid for cramps is not difficult. The victim can usually relieve the cramping condition themselves, but with a little help the terrible pain can be relieved more quickly.
Contents
- What is cramp?
- Causes
- Overload
- Calf cramps in pregnancy
- Is cramp dangerous?
- Cramp in the calf
- What to do
- In hand
- In the upper leg
- In the foot
- Cramps while swimming
What is cramp?
During a cramp, all fibers of a muscle contract spasmodically. During muscle contractions, this is normally only the case with some of the fiber groups, so there is an alternation of rest and contraction. As soon as this alternation is compromised, one speaks of cramp. Hiccups are an example of this.
Source: Joshb, Wikimedia Commons (Public domain)
Sleep
During calf cramps, usually at night, the calf muscles tense during sleep while lying on the other side or when stretching during sleep. The muscle groups in question then remain tense, or they enter a state of cramp . This is accompanied by a razor sharp pain. The muscle is apparently stuck. In principle, cramps can occur in all limbs. From the feet to the calves, arms and hands, but also in the diaphragm. In some cases, magnesium (phosphate) and hydroquinine provide relief.
Causes
The causes of cramps are numerous. Sometimes there is too much salt loss due to sweating during hot weather, but vomiting and prolonged diarrhea are also notorious. The cramp may be caused by a lack of magnesium, potassium and calcium, although scientific opinions are divided on this.
Overload
Incorrect muscle coordination is often the culprit, causing the muscle fibers to contract continuously. Overload and exhaustion during sporting activities, changes in the electrolyte balance due to fluid loss, but also poor circulation in the limbs and therefore a lack of cellular oxygen supply can be the cause of this typical cramp where the muscle in question feels hard and the pain is unbearable.
Calf cramps in pregnancy
This type of calf cramp usually occurs in the second half of pregnancy and usually at night. During this period of pregnancy there is increased neuromuscular stimulation, which is related to a reduced calcium level in the blood, with an increase in phosphorus levels. This is also exacerbated by drinking a lot of milk and taking dicalcium phosphate. The doctor usually recommends drinking less milk and taking calcium lactate without phosphorus. Sometimes an antihistamine is prescribed.
Is cramp dangerous?
Anyone who often suffers from cramps, such as during sporting activities, may benefit from massage and a more intensive warm-up. Adequate fluid intake with electrolytes is also important. If the cramp attacks become structural in nature, the doctor can order blood samples to determine the cause of the repeated cramps, such as a possible deficiency of certain minerals.
Massage
In case of acute cramps, the only remedy is to stretch the affected muscles and massage. In most cases the victim can do this themselves, but sometimes a little help is very useful, especially if the pain and fear are severe. Cramps as such are not dangerous. However, a dangerous situation can arise while swimming or driving . Cramping is one of the dangers that recreational swimmers should always take into account. It is then important to know what to do to get rid of it.
Cramp in the calf
Preventing calf cramps includes massaging , rubbing from the ankle upwards. Do that before going to sleep. Avoid a heavy duvet. The pressure of heavy blankets also sometimes induces cramps. Wear looser clothes. Compression of the blood circulation can cause cramps. Calf cramps can sometimes occur when you sleep on your stomach with your legs stretched out and your calves tense . So try to sleep only on the side. You may need to take some extra calcium or other electrolytes. If necessary, ask your GP for advice about this.
What to do
Calf cramps can be quickly remedied with the following actions:
- Get out of bed, straighten the affected leg and stand on it.
- First press the heel and then the toes onto the floor. Repeat this a few times.
- Lean forward to stretch the calf muscle.
- Another method: stand 1 to 1.5 meters from the wall, heels on the floor, legs straight. Lean forward and support yourself with your hands against the wall until the cramp passes.
In hand
In this cramping condition the remedy consists of stretching the fingers. Do that forcefully, but don’t force anything.
- Then try to spread the fingers and press the hand on a firm surface, such as a table or chair. However, only press on the fingertips.
- Massage the fingers often, also to prevent cramps.
In the upper leg
You could use some help with this type of cramp.
- Sit on the floor, straighten the leg.
- Reach for the knee, thus stretching the muscles of the thigh.
- Ask someone to pick up the leg by the heel and press the knee down with the other hand.
- Cramps in the calf, foot or thigh during exercise. Have the victim lie on the floor. Hyperextend the knee and toes, pressing the entire foot forward at the toes with force. Massage well.
Source: Adrian Pingstone, Wikimedia Commons (Public domain)
In the foot
For this cramp, stand on the ball of the foot, allowing the toes to extend upwards automatically.
- Sit down if necessary. Pull the toes up.
- Massage the foot muscles.
Cramps while swimming
A swimmer ‘s cramps can be caused by the cold water or exhaustion. Severe cramps are a real danger and in the most serious case can lead to drowning.
- Stop swimming immediately and start floating on your back.
- Stretch the affected muscle.
- For cramps in the front of the thigh: straighten the leg, move the toes as far forward as possible.
- For cramps in the calf or the back of the thigh: straighten the leg, grab the toes and pull them towards you.
- After the cramp, swim to the beach or shore in another stroke.
read more
- Muscle contractions – that’s how it works
- This is how (chronic) pain arises
- Hiccups – dangerous or just a nuisance?
- Dangerous swimming – from cramp to exhaustion
- Mineral deficiency – complaints, symptoms and conditions
