Those who participate in intense physical activity
People taking beta-blockers or certain diuretics
Women in the later months of pregnancy
People older than 65
Those who are overweight
Cramps are painful spasms that mainly affect muscles in the legs and feet A cramp generally lasts a
few minutes and then ends on its own, although massage and stretching can hasten the process and
certain foods may help to prevent its recurrence Cramps can be the result of overuse, dehydration,
lack of certain minerals, or blood flow to your muscles Muscle cramps are more rarely caused by an
injury, such as a pinched nerve
Nutrition Connection
You can ward off cramps or lessen their severity by following these guidelines:
Drink plenty of water Water maintains circulation and helps flush lactic acid and other cramp-
causing waste products from the muscles Most folks need about six to eight glasses of water a day
Drink more when exercising—about 16 oz (473 mL) for every hour of exercise
Eat lots of high-potassium foods A daily serving of a high-potassium food—a handful of dried
fruits; a glass of tomato juice, citrus juice, or milk; a slice of melon, an orange, or a banana—can help
to banish leg cramps and prevent their recurrence
Avoid caffeine Caffeine and nicotine constrict blood vessels, decreasing the circulation to the
muscles and contributing to cramps If cramps are a problem and you smoke, make every effort to quit
—and switch to decaffeinated beverages if you haven’t already done so
Beyond the Diet
A few simple tips can help avoid cramps or diminish cramp pain:
Shut it down If you’re cramping during an exercise, it’s time to stop Ease the pain by gently
massaging and stretching the affected area
Curl your toes The best remedy is regular exercise to tone the muscles and improve the
circulation One of the most common places for cramps to occur is the leg muscles To relieve or
prevent leg cramping, try curling and uncurling the toes a dozen times in quick succession;
alternatively, straighten the leg, bend the foot upward, and then extend the foot and point the toes a
dozen times in quick succession Repeat these exercises throughout the day
Go hot or cold For tender muscles, apply a cold pack for about 10 minutes For tight or tense
muscles, apply a heat compress for about 10 minutes