Cramp

What it is
Cramp is a painful, excessive contraction of a muscle. This is usually felt in the leg, but any muscle can be affected.

Cramps are linked to a build up of lactic acid and other waste products of muscle metabolism - usually during or after physical exercise. Cramp can also be triggered by repetitive movements (eg writer’s cramp) and through sitting or lying in an awkward position. Poor circulation decreases the oxygen supply to muscles and interferes with the flushing away of lactic acids and other chemicals. This can happen at night in elderly people with hardening and furring up of their leg arteries. After eating a heavy meal, blood is diverted away from peripheral muscles to aid digestion - one reason why swimming immediately after eating is not advised. Excessive sweating, a fever, and hot weather can also cause cramps due to dehydration. If cramping lasts longer than an hour, seek medical advice.

Self help measures:
Ensure you drink plenty of fluids during the day, especially mineral water.

Increase your dietary intakes of calcium (eg low-fat milk, cheese, yoghurt etc, dark green leafy vegetables) and magnesium (nuts, seafood, dairy products, wholegrains, dark green, leafy vegetables).

Supplements that help to improve poor circulation include garlic tablets, omega-3 fish oil supplements or Ginkgo biloba extracts.

Coenzyme Q10 increases oxygen uptake in muscle cells and may also reduce the frequency of cramps.

Applying magnetic patches
Apply a magnetic patch over the centre of the cramping muscle. Patches can also be applied to acupuncture points over or near the site of pain, as shown in the following illustrations. Select the points which most closely relate to the site of discomfort.