Causes

Though muscle spasm or cramps are quite common, their exact causes vary or may not be known. For example: Heavy lifting is a common cause of back spasm. Any activity that puts excessive strain on the muscles and ligaments in the lower back may cause an injury. A ruptured or bulging disk in the vertebrae may also pressure a nerve and result in back pain.

On the other hand, twitching can occur after physical activity because lactic acid accumulates in the muscles used during exercise. It most often affects the arms, legs and back. Muscle twitches caused by stress and anxiety are often called “nervous ticks.”

To determine the initial cause may require a conversation with your podiatrist or it may be as simple as considering what you have been doing to your body that is the culprit.

Here are some of the identified causes:

• Dehydration, where your body loses too much fluid affecting muscle function—perhaps after really heavy workouts, limited fluid intake and loss of electrolytes.

• Deficiency in magnesium, calcium, potassium and other minerals in your blood

• Exercising, injury and overuse of muscles

• Tense or stiff muscles

• Pregnancy: Cramps may occur due to decreases in minerals, especially calcium and magnesium especially in the last months

• Exposure to cold water, cold temperatures

• Medical Conditions, e.g. poor circulation, blood flow problems (peripheral arterial disease) kidney disease or thyroid disease, multiple sclerosis

• Standing too long on hard surfaces, sitting for too long, putting legs in compromising positions when you sleep.

• Taking certain medicines e.g. antipsychotic drugs, birth control pills, statins, diuretics or steroids.

Managing a Cramp when it Happens

• With leg cramp, straighten the leg and bend your foot upward toward your knee. If in the ball of your foot, then straighten out the foot and turn your toes straight up toward your knee. The purpose being the stretch out the muscle to prevent it from knotting up.

• Stretch and hold until the spasm passes, then massage the troubled muscle, increasing blood flow to the area. The spasm generally subsides after a few minutes.

• Some people find a warm-to-hot shower or relaxing bath is helpful. Others find relief from the massage followed by a cold pack wrapped around the area. Place a cotton cloth between your skin and the icepack. This prevents ice burning your skin.

• If it wakes you up during the night, then you may find getting out of bed to remedy the spasm helps, followed by a drink of water.

With back spasms, keep active, massage and stretch but lessen the chance of more injury by avoiding sport or heavy lifting and activities that cause pain. Use direct measures such as hot or cold packs, massage, hot baths, or some over-the-counter medications, like acetaminophen or non-steroidal anti-inflammatory drugs (NSAIDs).

Prevention

• A warm bath to relax the muscle after workouts. A heating pad placed over the muscle may also help.

• Drink plenty of fluids, Sports drinks such as Gatorade with electrolytes may be useful.

• Muscle stretches and strengthening for the calves, hamstrings, quads, back, shoulders.

• When exercising, keep it manageable and consistent rather than overdoing. Warming up and cooling down are important.

Practitioner brand natural supplements for Vit B, Magnesium, Sodium, calcium and Potassium where deficient.

• Maintain the warmth in your lower limbs during sleep and if necessary your podiatrist may prescribe a night splint

• If it continues to be painful take an over-the-counter pain medication like Tylenol, naproxen or ibuprofen. Read the instructions on the label. If your GP prescribes medications for muscle cramps take them exactly as prescribed.

• Shockwave may help healing processes and rebuild tissue.

Care at My Family Podiatrist

The uniqueness of people, their life so far, their desires and goals makes it essential to listen, to understand the person first. To be clear on what they are feeling and why. Treating the issue is a far easier part once the above is sorted.

Remember that healing and recovery take time and people do not heal or recover at the same rate. If at any time during your care, you do not feel that you are responding as well as you’d expect, we ask that you discuss this with your podiatrist or a member of the reception team. We want you to get the most from treatments and this will help us understand you better and respond effectively.

Take the first step!