“Going on a sun holiday soon and everytime i do go, i get terrible leg craps at night .I always drink lots of water so not dehydrated. What is it and why does it happen on holidays? Besides Magnesium should i take anything before i go?”
I love this question: it’s really common and there are 1001 silly folk remedies out there for this one. As such, it is also an area that is a favourite for quack therapies, either online or from unethical practitioners. #pseudosciencesucks
Tight for room in your suitcase? I’d ditch the magnesium tablets and pack your runners instead, and I’ll explain why….
Nocturnal leg cramps are pain and sudden muscle tightness in the legs and/or feet that can wake you up from sleep, lasting from seconds to minutes. They can happen at any age, but get more common as we age. They are also common in pregnant women. They can even happen in children.
Doc’s don’t always know why a patient has a leg cramp. However, when we do figure it out, here are the common reasons (and I’ve highlighted the reasons why it occurs on holidays for many patients):
●Patient walks incorrectly from underlying problem or injury, such a flat feet or knee arthritis.
●Walking for a period of time in unsupportive footwear such as flip-flops or flimsy sandals (holidays!)
● Patient sits in an awkward position at work, or spends much of their work day standing or walking a lot on concrete floors
●Changes in a body’s fluid balance from medications or excessive sweating (dehydration is a risk on holidays!)
●too much Exercising (lots of unusual activity such as extra swimming, walking, biking on holidays!)
●Certain medications or medical conditions such as Parkinson’s or diabetes.
● Pregnancy. In some, but not all, pregnant women, this is due to low levels of magnesium.
●Too much alcohol or caffeine (change from normal intake when on holidays!)
●tight or heavy bedding that restricts movement of the legs.
● We know they run in families, so it is likely there are some people who are more genetically likely to suffer cramps.
Anything you can try to prevent it, especially on holidays?
●Stretching exercises before bed. You can try gently leaning against a wall just until you feel a stretch in back of legs.
●Wear shoes with firm support, such as runners/trainers. Flip-flops and sandals are associated with so many post-holiday foot/ankle/leg pain and problems! Really.
●Keep bed covers loose at the end of the bed
●Drink plenty of water. How much? Your urine should be pale yellow.
●Limit the amount of alcohol and caffeine you drink
●Stay cool and in the shade. Sunbathing should be avoided for health reasons in any case. If you exercise, try to stay cool and hydrated. Consider taking your run on the beach early morning, for example.
●Magnesium supplements in pregancy should be discussed with your midwife or GP.
●What about quinine? Worth discussing with your GP if you are having trouble. Evidence isn’t great that it works.
●What about the 1001 different folk remedies? Nope, don’t work. Really. Yes, they’ve been studied.
What can you try if you get a cramp?
Try to slowly stretch the cramped muscle. If you are lying in bed, try Walking around. If you are standing/walking, try lying down with your legs and feet up. Try taking a hot shower or warm bath. Try rubbing and icing the cramped area.
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