Articles by Dr. Erdman are for informational purposes, and are not to be taken as specific medical advice.
Have you ever had a charley horse? You know the muscle cramp
in your calf that makes you jump straight out of bed. Why do they occur? Is it
a deficiency in magnesium, calcium or potassium? Could it be your medications
or a sign of a deeper problem?
According to recent research, about 1 in every 3 adults is
affected by muscle cramps of the lower limbs. In most cases the pain is
temporary and goes away on its own. Some people have severe regular cramping
that interferes with sleep, daily activities and quality of life.
In a study of 500 people over 60 years old, 31 percent
reported being woken up by muscle cramps and 15 percent had cramps more than 3
times each month.
The most common situation for cramps to occur are during
exercise, at night time (especially in the elderly), during pregnancy, in those
with neurological diseases and during kidney dialysis.
We really have no exact trigger to point to as the root
event, but it has been shown the muscle contracts due to rapid nerve firing up
to 150 times per second. So the problem is not the muscle, but the nerve firing
that muscle. And why is it usually the calf muscle? I can’t find an answer to
that question at all.
If you have regular cramps like these, look to any
medications you may be taking first of all. Statins are a common offender, as
are ACE inhibitors (blood pressure pills), some asthma drugs, and diuretics are
among the many that can cause cramps.
Other factors that can cause cramps are poor blood
circulation in the legs, muscle fatigue, dehydration and mineral deficiencies.
Magnesium deficiency is common in Americans, with estimates
showing 80 percent are not getting enough. A key sign of low magnesium is
regular cramps in the legs. Low magnesium in the presence of high calcium
levels is a problem that is common in Americans. Most American diets average
3.5 to 1 in calcium to magnesium ratio; it should be closer to 1 to 1. This scenario can cause any muscle to go into
spasm randomly. This is why I rarely recommend anyone take more calcium supplements.
We get enough in our diet.
Low potassium can also trigger cramps. Only 2 percent of
adults get the RDA of 4,700mg of potassium each day. It is found in fruits,
vegetables, dairy, salmon and nuts. Low potassium is common and exacerbated in
people with malabsorption syndromes like Cohn’s or those taking heart
medications.
Too little calcium is also a cause of cramps. Low calcium
increases the excitability of nerve endings and then the muscles they
stimulate. Those at risk of low calcium are pregnant women and the elderly.
Getting rid of a charley horse is no exact science, but
stretching the toes upward is the most commonly used tactic to ease the pain
after it starts. Soaking in Epsom salts has been shown to have some preventive
and relief effects. Massaging the area with heat will increase blood flow and
soothe the pain.
As you can see, it’s hard to tell where your cramps are
originating, so you need to assess those areas one by one. Eat a balanced diet,
stay hydrated …and don’t get old or pregnant.