Convulsive contractions of the leg muscles are not uncommon. Spasms are always painful and are often a harbinger of serious illness. Especially night cramps.
To get rid of painful conditions, you first need to identify the cause. Therefore, a visit to a doctor is a must.
Reduces leg muscles after running - reasons
There are a lot of reasons that cause leg spasms - from banal overload or hypothermia to serious diseases. However, any reason should be taken seriously.
And if uncomfortable shoes can be changed, and the load on the legs can be controlled, then diseases such as varicose veins or hypertension must be treated.
Physical overload
With prolonged and increased tension, the muscles can spasm. This often happens during intense training. This is especially true for untrained people, as well as athletes who do not warm up enough before running.
Physical activity, and as a result - convulsions, are typical for people who are engaged in hard work. In the absence of rest of the legs, muscle wasting occurs. It is this that provokes the spasm.
Deficiency of vitamins in the body
If there is a shortage of certain vitamins and macronutrients, then such a deficiency can lead to impaired transmission of nerve signals in the limbs. Deficiency of potassium, magnesium, as well as vitamins B, D, as well as potassium, is the cause of muscle cramps in the legs.
A lack of important substances is caused by unbalanced or insufficient nutrition, problems with the gastrointestinal tract, and taking certain medications.
Dehydration
Due to the loss of fluid, the body needs to replenish useful trace elements, water. The blood begins to thicken. Muscles cease to function normally. It is necessary to avoid a long-term lack of water and drink as needed. Though the excess is also harmful.
It is necessary to properly control the required amount of fluid in the body - during intensive training, drink 1.5 glasses of water every 2 - 2.5 hours.
Or with a slightly smaller interval, reducing the volume. If the loads are not long, then you should not drink too much water. A few small sips every half hour will be sufficient.
Stressful situations
During emotional stress, a nervous breakdown often occurs. This condition causes a malfunction of the nerve endings. In the blood begins to release cortisol in an increased amount, which is detrimental to the balance of calcium in the body. This fact leads to the appearance of muscle cramps.
Temperature jumps
A sudden change in ambient temperature can provoke spasm of the leg muscles. Convulsions are possible when bathing or dousing with cold water. It is not recommended to swim with frequent symptoms in open waters, to allow the lower extremities to freeze.
It is advisable to keep them warm by occasionally taking warm foot baths. Especially in the cold season after visiting the street.
Varicose veins
Leg cramps are one of the first symptoms of the development of varicose veins of the lower extremities. More often the pain bothers at night. This is due to insufficient elasticity of blood vessels and a valve that allows blood to flow to one side. Blood stagnation begins. Periodic swelling below the knees can be observed.
Varicose veins require serious treatment. Therefore, with the appearance of pain in the legs, frequent night cramps, edema, medical intervention is required. You should not treat varicose veins on your own. It turns into thrombophlebitis, which is more often surgically treated.
Diseases
Diseases that cause muscle cramps include:
- metabolic disorder;
- leg injuries;
- diseases of the cardiovascular system;
- osteochondrosis;
- arthrosis, arthritis;
- vegetative-vascular dystonia.
It is obligatory to consult a traumatologist, cardiologist and others. Referral to narrow specialists will be given by a general practitioner.
Why does your legs often cramp at night?
In the dark, the blood flow slows down. Less nutrients enter the muscles if a person is sleeping. The muscular system is in a relaxed state.
And in a dream, there is a slight excitement of the nerve endings, which manifests itself in convulsions. Another reason is the uncomfortable position taken by the body during sleep. Prolonged compression of blood vessels and nerves in the muscles may occur.
If you experience repeated seizures overnight, it is recommended to consume foods containing calcium, potassium, and magnesium.
Namely: fermented milk products, oatmeal and buckwheat porridge, sea kale, green vegetables, nuts and dried fruits. It is also recommended to consult a doctor, because frequent nocturnal cramps in the leg muscles are harbingers of serious problems in the body.
First aid for seizures
In case of spasms, there are several ways that can help relieve pain and remove the unpleasant condition. The action will depend on the location of the seizure.
Measures are being taken to help:
- Take off your shoes, if the person has shoes, stand on your feet.
- Stretch the affected leg. You can pull your foot towards you by grabbing your thumb. If the spasm occurs in the hip, bend the leg and pull the ankle up to the gluteus muscle. Exercises to unblock the back of the leg: you need to put your foot on the heel, taking a step (the healthy limb is slightly bent), abducting the pelvis back. This method is similar to taking off your shoes.
- Rub the spastic area to improve blood flow.
- It is worth putting on a cold compress.
- A pinching or gentle prick with a fork or other non-traumatic object will help relieve the spasm.
- Maximum relaxation is often achieved with stroking and gentle massage.
After bringing the limb to its normal state, it is advisable to lie down with a pillow under your feet at a level of 60 degrees, and then try to relax.
Treating leg cramps
Treatment of seizures consists in restoring the normal functioning of the vessels of the legs. The therapy is divided into several types. The method can be medication, folk. It is important not to neglect exercises aimed at getting rid of unpleasant symptoms.
Drug treatment
Therapy, which is carried out with the help of medicines, is prescribed by a doctor. Usually these are drugs that correct metabolic processes in the body. Also, medications are prescribed that improve blood flow, strengthen the walls of blood vessels.
The doctor will prescribe the necessary vitamin complexes that contain additional trace elements. To eliminate symptoms, Phenazepam, Urokinase, Tardiferon, Magnesium sulfate are used. Anticonvulsants are also prescribed.
Folk remedies
Natural remedies are more often used as an adjunct to drug therapy and as a type of preventive measure.
Mainly used:
- Cold compresses on the feet with lemon juice. Compresses must be applied 2 times a day for 2 weeks.
- Self-massage with laurel oil.
- Rubbing the foot with lemon for 2 weeks helps in case of spasms of the toes of the lower extremities.
- Applying a magnet to a sore spot reduces or helps relieve pain.
- An excellent remedy is to take a clove with sugar.
- A compress based on honey and salt, a mixture of which should be applied to horseradish leaves and covered with a sore leg for a week.
- Mix celandine juice with petroleum jelly. Apply the ointment, rubbing in lightly, for about 14 days.
- Self-made daily foot massage using mustard oil.
Exercises for cramps
Experts have developed gymnastic exercises. They improve the patency of veins, train muscles, strengthen joints, and help relieve emotional stress. The advantages of gymnastics in the prevention of varicose veins, arthritis, and arthrosis.
Standing exercises:
- rotation of the foot clockwise and in the opposite direction - up to 30 times;
- changing the position of the leg from toe to heel and vice versa - up to 30 times;
- quick transition from toe to heel - up to 30 times;
- swing legs - up to 20 times.
Lying exercises:
- swing legs "scissors";
- swing legs "bike".
Simple gymnastic movements performed daily will help you forget about cramps. Experts recommend taking a bath after the end of the therapeutic complex of exercises. It is good to add salt and aromatic oils to the water.
Prevention of leg cramps
It is better to prevent the appearance of spasms with the help of preventive measures. Their timely implementation helps to minimize the risks of seizures.
Prevention:
- Regular workouts without overload in the form of walking, aerobic gymnastics, jogging.
- Refusal to swim in cold water. It is best to avoid low temperatures and keep your feet warm.
- Control metabolism. Maintain the balance of vitamins, minerals, macro- and microelements. Food should be rational and balanced.
- Treating major illnesses that can cause seizures. For example, varicose veins, heart disease, diabetes and others.
- Wear comfortable, good quality shoes. For flat feet, order an orthopedic.
- Monitor the water balance in the body. Avoid dehydration.
- Rejection of bad habits.
- Regular massage, contrast foot baths (with varicose veins, the temperature difference should not be high).
- Using folk remedies. Use herbs with an anticonvulsant effect: valerian, mint, and horsetail.
- It is advisable to get rid of excess weight and change the lifestyle if he is inactive.
- Find a comfortable sleeping position.
- Avoid stress, drink soothing teas.
- Monitor blood pressure.
After finding out the causes of leg cramps, you should immediately begin treatment. If a spasm is a rare occurrence, and the examination did not reveal any serious diseases, it may be all about uncomfortable shoes or a sleeping position.
Then it's better to change your lifestyle or choose the right shoes. And do not neglect the preventive rules. This also applies to healthy people.
