Most people experience leg or foot cramps at some point in their lives. As a child, I had many frequent days or nights with foot cramps. These sharp pangs would wake me up from a deep sleep and I would shout, startling my father awake. My father would then run the water in the bath about 3 inches high, as hot as I could stand it. He would tell me to walk around the bathtub in the shallow hot water for about 20 minutes. He held my hand as I cried and walked, half asleep and irritated. It always helped me, and the care from my father was reassuring that I would eventually be okay and be able to comfortably go back to sleep. From the occasional aching sensation to recurring pangs, people cope with leg cramps, also known as “Charlie horses” or muscle spasms—to varying degrees.

Cramps are involuntary contractions that occur in the muscles, lasting a few seconds up to a few minutes. Whether they are mild or severe, the onset of cramping is typically sudden; it may begin during intense exercise or at rest, in bed at night, or after hours of being seated at your desk or driving.  Muscle spasms in the feet, calves, hamstrings, and thighs result from a number of common causes, many of which can be addressed simply by being aware of what might trigger them.

Common Causes of foot and leg cramps include:

~Dehydration

Fluids hydrate the muscles, allowing them to contract and relax with ease. As such, dehydration is a common cause of cramping. The idea is that when not hydrated enough, the muscles may stop functioning well, and start to spasm. Is it possible we aren’t drinking enough water? According to the Mayo Clinic, individual hydration requirements depend on the person’s diet, gender, age, activity level, climate.

~Sleep Deprivation

Not getting enough sleep is another possible reason for leg cramps. Nocturnal leg cramping in particular, which affects up to 60% of adults, is linked to muscle fatigue and nerve dysfunction—both of which are known to worsen without enough sleep. Sleep is linked to the threshold for pain. The cramping one feels when sleep-deprived may be especially grueling. Some people forget to drink enough water when coping with fatigue, which can cause cramping via dehydration. They are linked, dehydration and sleep deprivation.

~Overexertion

Some of us aren’t as careful when we increase the length, resistance, or output of speed, thus running the risk of overworking the muscles and grappling with exercise-associated muscle cramps. Intensive sweating causes mineral depletion, and electrolyte imbalance. I suffered from abdomen, hand, leg, and foot cramps in my first few years of practicing the 90-minute hot yoga series. Minerals like magnesium and potassium dissolve in water to form electrolytes that ensure muscles are working correctly; electrolyte imbalance via mineral depletion can trigger cramping. I suggest consuming mineral-rich foods and low sugar electrolyte drinks after intense exercise. To reduce cramping from overexertion, stretch frequently and vary the exercise regimen. Rest days are beneficial as well.

~Prolonged Sitting or Standing

Our muscles were made to move, recover, and move again. If we spend eight hours seated at a desk or in a vehicle each day, or if we run errands that involve standing in line for hours on end, we may get muscle cramps. A lack of movement is the culprit here, so be mindful of the amount of time sitting or standing. To address this, consciously contract and relax the leg muscles and make an effort to stretch each day. Poor circulation from sitting too long may cause the legs to cramp; take a short walk break or do jumping jacks once per hour.

~Alcohol consumption

When we drink alcohol, it is absorbed in the blood and transported throughout the body. Research shows that heavy drinking can lead to cramping by causing structural changes in the skeletal muscle. There are two reasons for this. First, alcohol causes lactic acid—the same buildup in the muscles experienced after intense exercise—to accumulate in the body, which can cause muscle spasms and soreness. Second, heavy alcohol consumption has a dehydrating effect. Drinking enough water, therefore, can lessen the chances of dealing with alcohol-related cramps.

~Pregnancy

Leg and foot cramps are also more common during pregnancy. Walking around with the extra weight of a baby inside the uterus is weight training! And it gets more strenuous as the baby grows. When I was pregnant with my children, I experienced leg cramps in my shins, calves, and back of the thighs all of the time. I was sweating profusely as well. So, the fatigue caused by waking up and walking the cramps out in the middle of the night felt like the baby was preparing me for the sleepless nights to come during the first few months of motherhood.

While uncomfortable, leg cramps generally don’t pose serious health consequences. Consult a medical professional if you are experiencing recurring or especially debilitating cramping in the legs and feet.

Stay well, my tribe.

Sincerely,
KJ Landis

-Author and Creator of the Superior Self Series
-CPT, CFI, Life and Wellness Coach
-Nutrition Educator
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​References
Mayo Clinic. Muscle Cramp. https://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820. Accessed May 4, 2018.

Allen RE, et al. Nocturnal leg cramps. Am Fam Physician. 2012;86(4):350-355.

MedlinePlus. Muscle cramps. https://medlineplus.gov/musclecramps.html. Accessed May 4, 2018.

Bergeron MF. Muscle cramps during exercise – is it fatigue or electrolyte deficit? Curr Sports Med Rep. 2008;7(4):S50-S55.

Rubin E, et al. Muscle damage produced by chronic alcohol consumption. Am J Pathol. 1976;83(3):499–515.