A muscle cramp happens when a muscle contracts suddenly and uncontrollably (1). These cramps can occur in one or more muscles at a time, especially in the legs. They can last anywhere from a few seconds to 15 minutes.
The causes of leg cramps could be simple, like:
- Overuse of a muscle
- Muscle strain
- Holding a position for too long
Or they can be a little more complicated, like these (2):
Aging: As you age you may experience loss of muscle mass. Losing muscle mass can put more strain on your muscles which can lead to more frequent muscle cramps.
Dehydration: Dehydration is one of the most common causes of leg cramps. Drinking half your body weight in water each day helps to keep your muscles lubricated so they can easily contract and relax. When they don’t have enough fluids, it’s harder for them to contract.
Low Electrolyte Levels: Not enough magnesium, potassium, or calcium in your diet can cause leg cramps. “Adding salt to your food and even your liquids, getting those electrolytes in is going to be really helpful,” explains Dr. Walding.
Poor Circulation: A narrowing of the arteries that bring blood to the legs can cause a cramping pain in the legs and feet. “You could have a circulation issue, which means your body is inflamed.” Dr. Walding goes on to say, “One of the best ways to fix inflammation is supplementing with omega-3s. One of the best sources of omega-3s is krill oil”.
Pregnancy: Often, women who are pregnant experience leg cramps due to low electrolyte levels, circulation changes, and pressure on the nerves caused by her growing baby.
Medications: Taking certain medicines, including pseudoephedrine (nasal decongestant) and statins (medications to treat high cholesterol), may cause involuntary muscle cramping.
