Bryon Hatcher, Massage Therapist at the Sofitel Spa in Los Angeles
Leg cramps at night and following workouts are quite common, due to the contraction and shortening of several lower leg muscles. This shortening is usually caused by the unnatural balance placed upon the legs by wearing high heels, improper arch support, ankle injuries, or the impact stress caused by running. Often, there is a neurological unwinding that takes place at the end of the day. As the body cools down, the nerves and muscles are depleted of energy, and the cramping occurs without warning.
From a sports massage perspective there are a few ways in which to treat cramping: First, go into the cramp mentally and allow for the unwinding to occur. The second approach is to use nutrition. Keeping the body primed with fuel can assuage many cramps before they occur. The third approach is to use gentle stretching in which the surrounding joints are released, followed by long massage strokes from the achilles tendon up to and around the knee. Sitting in a bathtub and grasping your ankle with both hands with your fingers curled inwards towards the calf and ‘peeling’ outwards as you glide up your calf to the knee is very effective in releasing most of the affected muscles.
It’s always a good idea to practice self-massage with a joint mobility technique, such as rotating and stretching the ankle, while performing the ‘peeling’ stroke. If cramps persist, seek a qualified Sports Massage Therapist who can evaluate and treat the causes of the cramping.
Massage therapist and musician Bryon Hatcher has spent a decade working as a sports therapist for professional athletic teams.Desiree Rumbaugh, Anusara yoga teacher
Leg cramps at night are an experience that most of us have had at one time or another. Mysteriously, and for no apparent reason, they can sometimes increase in frequency. To reduce this uncomfortable and frustrating phenomenon, try making it a habit to stretch your calves daily, preferably in the morning and in the evening, especially if you exercise at night.
Stand about two or three feet from a wall, and lean on your forearms with your hands against the wall. Stretch one calf at a time by bending one leg and keeping the other leg straight. Take slow, deep, deliberate breaths while stretching. Hold each stretch for several seconds.
If the cramps are happening quite frequently, another preventative measure is to make sure you are sleeping in a way that does not shorten your calves. Elevate your legs on a pillow, or pile some loose blankets at the end of your bed so your feet aren’t pointed downward when you’re lying on your stomach. If you do get a leg cramp in the middle of the night, follow your instincts and massage your legs while taking deep breaths. Then, stretch the affected area and gradually put some weight on your foot by pressing the ball of your foot into your hands while seated, or stepping down onto the floor.
Anusara yoga teacher Desiree Rumbaugh is the host of Yoga to the Rescue, available on DVD at Acacia LifestyleLaurent Bannock, Nutritionist
The actual cause of leg cramps is very much still under debate. There are a number of theories that range from metabolic to physiological causes, but the most likely causes are physical activity and temperature variations that lead to dehydration and imbalances in salts and minerals.
Since many people are poorly hydrated and often suffer from some degree of dietary mineral insufficiency, this problem is often treatable through nutrition therapy. Diets rich in vegetables, fruits, nuts, and seeds will usually provide adequate amounts of such minerals as calcium, magnesium, and potassium. Since good digestion is crucial in the body’s ability to ‘extract’ minerals from food, careful attention to chewing is advised. Digestion can be optimized by taking a good digestive enzyme supplement, and in cases of hypoclorhydria (low stomach acid), one can take a supplement containing betaine HCL and pepsin. Certain methods of cooking, such as boiling, can leach minerals out of foods, so be sure to eat veggies either raw or steamed. Steaming can often make minerals more available than eating raw.
Mineral status in the body is especially influenced by hormone imbalances, so it can be a good idea to get your hormones checked. Stress is particularly problematic for mineral balances in the body, so testing and supporting adrenal function can often be effective with leg cramp issues. In some cases, stretching can prove to be a successful treatment for leg cramps, so make sure you talk to the fitness instructor or a personal trainer when you next workout at the gym.
Laurent Bannock, DrHS, MS, is a nutritionist based in Santa Fe specializing in holistic nutrition and functional medicine (Doctor Bannock)
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