The intense use of the muscles and the dehydration that occurs with perspiration together create the risk of cramping. The loss of electrolytes like sodium, potassium, and calcium with perspiration will lead to cramping of muscles. Dehydration for any reason predisposes one to cramping.
According to UCSF neurologist Miller, older people are at greater risk for cramps simply because of their age. Nerves control muscles, and nerves just wear out. "As we age, there are changes in both nerves and muscles. Muscles get more weak and small.
The older you are, the more likely you are to have leg cramps. This is because your tendons (the tissues that connect your muscles to your bones) naturally shorten as you age.
Not enough minerals.
Too little potassium, calcium or magnesium in the diet can cause leg cramps.
Quinine remains the only medication proven to reduce the frequency and intensity of leg cramps. However, the degree of benefit from quinine is modest and the risks include rare but serious immune-mediated reactions and, especially in older people, dose-related side effects.
Prevention for Leg Cramps in the Elderly
Sleep with loose, untucked sheets and comforters to keep your feet pointed upward. Drink plenty of fluids. Stretch your legs (especially your calves and hamstrings) before bed. Wear supportive footwear during the day, especially if you have flat feet.
The treatment for a cramp is what we in medicine term “supportive.” That means stopping what one is doing that could have precipitated the cramp. Walk around – “walk if off” if possible. Next, is to massage the muscle areas attempting to relax the muscle. Drink fluids with some electrolytes like Gatorade.
Even a small dose of quinine might be helpful. Many other readers have also shared success stories with tonic water against nighttime leg cramps.
1. Bananas. It is most commonly said that bananas are good for leg cramps. They can provide you with potassium, promotes muscular function, but potassium also protects our nervous system.
In general, they're likely the result of tired muscles and nerve problems. The risk of having night leg cramps increases with age. Pregnant people also are more likely to have night leg cramps. Kidney failure, diabetic nerve damage and problems with blood flow are known to cause night leg cramps.
Apply heat or cold.
Use a warm towel or heating pad on tense or tight muscles. Taking a warm bath or directing the stream of a hot shower onto the cramped muscle also can help. Rubbing the sore muscle with ice also might relieve pain.
Hyponatremia is a condition that occurs when the sodium in your blood falls below the normal range of 135–145 mEq/L. In severe cases, low sodium levels in the body can lead to muscle cramps, nausea, vomiting and dizziness. Eventually, lack of salt can lead to shock, coma and death.
Dark, Leafy Greens
They're rich in calcium and magnesium. So adding kale, spinach, or broccoli to your plate may help prevent muscle cramps.
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.
You should seek immediate medical help if: The cramps last longer than 10 minutes and fail to improve, despite exercise.
Poor blood flow to your leg muscles may also cause the sudden painful cramping, including varicose veins. If your leg cramps happen often and don't improve with self-care, Dr. Banda recommends you come in to see him for an evaluation to see if poor blood flow is the cause of your leg cramps.
High blood pressure can cause pain, aching and cramping in the legs due to insufficient blood flow to the muscles. When blood vessels are damaged from high blood pressure, fatty deposits, called plaque, can build-up causing blood vessels to narrow making it harder for blood to flow around the body.
If you have clogged arteries, for example, it can cause a reduction in blood circulation to your legs. As a result, the muscles in your legs may cramp up, especially when you walk or exercise. In addition, vein damage can also cause leg cramping.
Hydration: Staying consistently hydrated throughout the day may help reduce the frequency of muscle cramps, since dehydration can cause cramps. Though some research suggests that nocturnal leg cramps are not caused by dehydration, it may help to drink water during long periods of outdoor activity or strenuous activity.
Hydration. One big cause of leg cramps — and muscle cramps in general — is dehydration. In general, you should be drinking at least 6 to 8 glasses of water every day, according to Dr. Goldman, but it's recommended to increase your intake if you're active, especially outside.
Deep vein thrombosis (DVT) occurs when a blood clot forms in one of the deep veins of your body, usually in your legs, but sometimes in your arm. The signs and symptoms of a DVT include: Swelling, usually in one leg (or arm) Leg pain or tenderness often described as a cramp or Charley horse.
Acetic acid is postulated to mitigate cramping by decreasing alpha motor neuron activity through oropharyngeal stimulation and inhibitory neurotransmitter production, while aiding in the role acetylcholine plays in muscle contraction and relaxation.