What Causes Leg Cramps and How Can You Stop Them?

腿部痉挛 - 也知道夜间痉挛或查理马 - 是通常在小腿肌肉中发生的痛苦痉挛。腿部痉挛倾向于在半夜醒来，也可以在白天在体育活动中罢工跑步和骑自行车。健身可以将压力放在腿部肌肉上。一些腿部肌肉痉挛 - 这可以持续几秒钟到10分钟 - 也可能是久坐不动的生活方式的结果。

What Causes Muscle Cramps in the Calves?

"Leg cramps can be caused by many conditions, ranging simply fromdehydrationto something much more serious such as kidney disease," said physical therapist Matthew Hyland, president of the New York Physical Therapy Association and co-owner of Rye Physical Therapy & Rehabilitation. "Cramps often result from vigorous exercise, trauma to the muscle, or keeping the leg in an awkward position for too long, such as sitting in a crowded theater. Other causes can include medications such asbirth control,diuretics（通常为具有高血压的人和类固醇规定。缺乏钾or calcium can also be the underlying cause, as well as cold weather."

急性腿部痉挛经常与之混淆restless legs syndrome (RLS)。但RLSis a different and more serious, chronic condition characterized by discomfort and persistent throbbing and pulling sensations in the legs.

How to Prevent Leg Cramps

有一个数字方式可以缓解夜间腿部痉挛。“一旦腿部痉挛设置，减轻它们的最佳方法就是运动，无论是走动还是简单地摇晃或摇晃你的腿，”建议升天。“此外，像向上和向下抽脚踝或摩擦肌肉一样的东西也可以帮助。”

有些人使用慢性腿部痉挛使用凉爽的压缩，通过麻痹疼痛和减少疼痛来解决这种疾病。但亨兰州表示，任何经常患腿痉挛的人都应该努力加强肌肉，这将使痉挛频繁。

"Our musculoskeletal system hits its peak at the age of 20, and while it maintains its peak for an additional 20 years, the reality is that it begins to break down at age 40," he said. "This includes muscles becoming less flexible. Once we pass into the fourth decade of life, it is critical we play an active role instretching and strengthening我们的身体保持适当，最大的健康状况。“他补充说，如果腿部痉挛持续5到10分钟或一周多次发生，则最好咨询医生。

What to Take for Muscle Cramps

Analgesicbalm or a patch, both sold over-the-counter at pharmacies, can provide further relief. OTC pain relief medications that are formulated to治疗月经痉挛，这样的帕普林和中期，可以对坏腿痉挛进行有效的处理。

You may also be able to prevent or alleviate muscle cramps in your legs by making simple lifestyle changes. Drinking plenty of water is essential, since cramps are often caused by dehydration. A healthy diet with plenty of fresh fruits and vegetables can also help to decrease the frequency of leg cramps.

Vitamins and Minerals: Potassium and Magnesium for Muscle Cramps

Additionally, certain vitamins and minerals impact muscle function, particularly potassium and magnesium. A significant body of research has found that increasing your magnesium intake can help with the frequency of night time leg cramps, especially for pregnant women. Health experts recommend getting at least 300 milligrams of magnesium each day. A supplement can help you reach your daily allowance, but so can eatingfoods rich in magnesium, such as nuts, lentils, and藜麦。

Plan ahead for self-care if your leg cramps appear to be the result of strenuous exercise. Drink plenty of fluids and eat a well-balanced meal before heading out for a long run. Many athletes suggest eating a potassium-rich banana once you reach the finish line.