CRAMP

What is it?

Cramp is a sudden contraction, or spasm, of the muscles. It most often occurs at night after turning or stretching during sleep. Cramp usually occurs in the calf muscles, which become hard and tense. It can affect people of all ages, but is particularly common in older people.

Who gets it?

Cramp can be caused by stress, tiredness or poor posture. Dehydration, especially in hot weather or after exercise, can also cause cramp. It is thought that the dehydration causes a chemical imbalance in the muscle, making it suddenly contract.

When should I see my GP?

If you have redness around the calf, calf swelling, or the cramp persists, see your GP straight away.

If the pain in your calves comes on gradually with exercise such as walking and is relieved by resting for a few minutes, make an appointment with your GP. This could be a sign of poor circulation.

If the leg cramps occur very frequently and do not seem to be improving with self-help exercises, ask your GP if cramp pills (quinine sulphate) might be suitable for you. These tablets will need to be taken once daily before going to bed and often work very well in preventing night cramps.

What is the treatment?

When you have cramp, rubbing the muscle vigorously and stretching it gently will help calm the spasm and bring rapid relief. You may find it useful to place a hot wet towel over the area of the cramp as soon as it has eased, or while it is still easing. Repeat this hot application every five minutes, for about four or five times in total, and then gently move the affected area, by walking or stretching.

You may find it helpful to perform the following, to stop cramp occurring in the first place:

• Stretch your calf muscles. Stand about two feet away from a wall, keeping your heels flat and your legs straight. Lean towards the wall as you support yourself with your hands. Hold for ten to 15 seconds and repeat ten times.
• Massage your calves by rubbing from the ankle upwards - five minutes on each leg. Any herbal massage oil can help relax muscles.
• Use an electric blanket on cold winter nights. This can keep the calf muscles warm and pain free.
• Sleep on your side with knees bent and a pillow between them. Sleeping on your stomach with your legs straight out makes the calves more prone to cramping.
• Loosen your night covers and wear roomy pyjamas. The pressure of heavy blankets and tight pyjamas could be partly to blame for cramps.
• Take regular exercise. Walking, swimming and cycling are excellent. Yoga is a good way of learning to relax and stretch your muscles.
• Remember to drink plenty of fluids, especially before, during and after exercise.
• Have a good warm-up before you start any type of exercise. It is also a good idea to warm down after completing any exercise programme by doing five to ten minutes of stretching exercises.