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Discusses muscle cramps, also known as charley horses. Covers causes like strained muscles, dehydration, and needing more potassium or calcium in your body. Covers treatment and prevention, including stretching or taking a warm bath. Muscle Cramps Topic Overview What are muscle cramps? A muscle cramp is a strong, painful contraction or tightening of a muscle that comes on suddenly and lasts from a few seconds to several minutes. It often occurs in the legs. A muscle cramp is also called a charley horse. Nighttime leg cramps are usually sudden spasms, or tightening, of muscles in the calf. The muscle cramps can sometimes happen in the thigh or the foot. They often occur just as you are falling asleep or waking up. What causes muscle cramps? The cause of muscle cramps isn't always known. Muscle cramps may be brought on by many conditions or activities, such as: - Exercising, injury, or overuse of muscles. - Pregnancy. Cramps may occur because of decreased amounts of minerals, such as calcium and magnesium, especially in the later months of pregnancy. - Exposure to cold temperatures, especially to cold water. - Other medical conditions, such as blood flow problems (peripheral arterial disease), kidney disease, thyroid disease, and multiple sclerosis. - Standing on a hard surface for a long time, sitting for a long time, or putting your legs in awkward positions while you sleep. - Not having enough potassium, calcium, and other minerals in your blood. - Being dehydrated, which means that your body has lost too much fluid. - Taking certain medicines, such as antipsychotics, birth control pills, diuretics, statins, and steroids. How can you stop a muscle cramp when it happens? You may need to try several different ways to stop a muscle cramp before you find what works best for you. Here are some things you can try: - Stretch and massage the muscle. - Take a warm shower or bath to relax the muscle. A heating pad placed on the muscle can also help. - Try using an ice or cold pack. Always keep a cloth between your skin and the ice pack. - Take an over-the-counter pain medicine, such as acetaminophen (Tylenol), ibuprofen (Advil, Motrin), or naproxen (Aleve). Be safe with medicines. Read and follow all instructions on the label. - If your doctor prescribes medicines for muscle cramps, take them exactly as prescribed. Call your doctor if you have any problems with your medicine. - Drink plenty of fluids. Sports drinks, such as Gatorade, will often help leg cramps. Here are some things you can try for a leg cramp: - Walk around, or jiggle your leg. - Stretch your calf muscles. You can do this stretch while you sit or stand: - While sitting, straighten your leg and flex your foot up toward your knee. It may help to place a rolled towel under the ball of your foot and, while holding the towel at both ends, gently pull the towel toward you while keeping your knee straight. - While standing about 2 ft (0.6 m) from a wall, lean forward against the wall. Keep the knee of the affected leg straight and the heel on the ground. Do this while you bend the knee of the other leg. See a picture of how to do this calf stretch. If you think a medicine is causing muscle cramps: - Before you take another dose, call the doctor who prescribed the medicine. The medicine may need to be stopped or changed, or the dose may need to be adjusted. - If you are taking any medicine not prescribed by a doctor, stop taking it. Talk to your doctor if you think you need to continue taking the medicine. How can you prevent muscle cramps? These tips may help prevent muscle cramps: - Drink plenty of water and other fluids, enough so that your urine is light yellow or clear like water. - Limit or avoid drinks with alcohol. - Make sure you are eating healthy foods (especially if you are pregnant) that are rich in calcium, potassium, and magnesium. - Ride a bike or stationary bike to condition and stretch your muscles. - Stretch your muscles every day, especially before and after exercise and at bedtime. - Don't suddenly increase the amount of exercise you get. Increase your exercise a little each week. - Take a daily multivitamin supplement. If you are taking medicines that are known to cause leg cramps, your doctor may prescribe different medicines. What if muscle cramps keep coming back? Talk with your doctor if you have muscle cramps that keep coming back or are severe. These may be symptoms of another problem, such as restless legs syndrome. If cramps keep coming back, bother you a lot, or interfere with your sleep, your doctor may prescribe medicine that relaxes your muscles. Other Places To Get Help Organization References Other Works Consulted - American Academy of Neurology (2010). AAN summary of evidence-based guideline for clinicians: Symptomatic treatment for muscle cramps. Available online: http://www.aan.com/practice/guideline/uploads/394.pdf. - American Academy of Neurology (2010). AAN summary of evidence-based guideline for patients and their families: Drug treatments for symptoms of muscle cramps. Available online: http://www.aan.com/practice/guideline/uploads/395.pdf. - Katzberg HD, et al. (2010). Assessment: Symptomatic treatment for muscle cramps (an evidence-based review): Report of the Therapeutics and Technology Assessment Subcommittee of the American Academy of Neurology. Available online: http://www.neurology.org/cgi/content/full/74/8/691. Leg cramps, search date September 2008. Online version of BMJ Clinical Evidence: http://www.clinicalevidence.com. Credits Last Revised:
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Noćni grčevi u nogama – što ih uzrokuje i kako ih spriječiti? Grčevi u mišićima su jake, bolne kontrakcije ili stezanje mišića, koje dolazi naglo i traje od nekoliko sekundi do nekoliko minuta, najčešće u nogama. Noćni grčevi u nogama su obično nagli grčevi, ili stezanje mišića potkoljenice, a ponekad bedra ili stopala. Oni se često javljaju odmah nakon što zaspemo ili nakon buđenja. Što uzrokuje grčeve u mišićima? Do grčeva u mišićima mogu dovesti razna stanja ili aktivnosti, kao što su: - Vježbanje, ozljede ili prenaprezanje mišića - Trudnoća – grčevi mogu nastati zbog smanjene količine minerala poput kalcija i magnezija, a osobito u kasnijim mjesecima trudnoće - Izloženosti niskim temperaturama, posebice hladnoj vodi - Druga medicinska stanja, kao što su problemi s protokom krvi (periferna arterijska bolest), s bubrezima, štitnjačom ili multipla skleroza - Dugotrajno stajanje na tvrdoj podlozi, sjedenje ili držanje nogu u nezgodnim položajima tijekom sna - Nedostatak kalija, kalcija i drugim minerala u krvi - Dehidracija - Uzimanje određenih lijekova, kao što su antipsihotici, kontracepcijske pilule, diuretici, statini i steroidi. Kako zaustaviti grčeve u mišićima? Možda ćete morati isprobati nekoliko različitih načina za zaustavljanje grčeva u mišićima, prije nego pronađete onaj koji vam najviše odgovara. Neke od metoda koje možete isprobati su: - Istezanje i masaža mišića - Topli tuš ili stavljanje zagrijanog jastučića na mišić - Stavljanje leda na mišić (nikad ga ne stavljajte direktno na kožu, već upotrijebite stariju tkaninu ili krpu) - Uzmite lijek protiv bolova, kao što je acetaminofen, ibuprofen ili naproxen. Pročitajte i slijedite sve upute o lijekovima. - Pijte puno tekućine ili sportskih napitaka Ako imate grč u nozi možete pokušati sljedeće: - Šetnja ili treskanje nogom - Istezanje mišića, dok sjedite ili stojite - Dok sjedite, izravnajte nogu i istežite stopalo prema koljenima. Možete iskoristiti i ručnik, tako da ga stavite preko vašeg stopala i povlačite oba kraja lagano prema koljenu. - Dok stojite, otprilike pola metra od zida, nagnite se prema naprijed i držite koljeno zahvaćene noge u ravnini s petom, dok drugo koljeno savijate. Ako smatrate da grčeve u mišićima uzrokuje upotreba određenih lijekova: - Prije nego što ponovno uzmete lijek, konzultirajte se s liječnikom. On će vam možda preporučiti drugi lijek ili će prilagoditi dozu. - Ako uzimate bilo koji lijek, koji nije propisan od strane liječnika, prestanite ga uzimati dok se ne konzultirate s liječnikom. Prevencija Sljedeći savjeti bi mogli pomoći u prevenciji grčeva u nogama: - Pijte puno vode i druge tekućine - Ograničite ili izbjegavajte alkoholna pića i kofein, koji potiču dehidraciju organizma - Pobrinite se da jedete zdravu hranu (osobito u trudnoći), a osobito namirnice bogate kalcijem, kalijem i magnezijem - Vozite bicikl ili sobni bicikl - Istežite mišiće svaki dan, posebno prije i nakon vježbanja te prije spavanja - Nemojte naglo povećavati intenzitet vježbanja - Pijte multivitaminske dodatke Što ako se grčevi u nogama redovito ponavljaju? Posavjetujte se sa svojim liječnikom ako imate recidivirajuće grčeve u nogama ili su oni osobito intenzivni. To mogu biti simptomi drugih problema, poput sindroma nemirnih nogu. Ako su grčevi recidivirajući, smetaju vam u velikoj mjeri ili ometaju spavanje, liječnik vam može propisati lijek za opuštanje mišića. Izvor: Webmd.com