Cramps

(see also Menstrual Cramps)

Symptoms

Leg or foot spasms can cause sudden pains in bed which disrupt sleep. They commonly occur with strenuous exercise, when using a group of muscles repeatedly, or when circulation is cut off from sitting awkwardly. Most cramps last only a few seconds, and at most a few minutes. Leg cramps are particularly common in pregnant women and the elderly. Menstrual cramps, also known as dysmenorrhea, cause pain and discomfort in the lower back and abdomen.

Causes

The uncontrolled contraction of muscle fibers causes cramps and is more common when circulation is poor, or when the limbs are cold or being exercised unusually strenuously. It will also occur when the body is overacidic. Cramps that occur after exercise are usually due to lactic acid build-up from not warming up enough beforehand and from muscle overuse. If twitching accompanies cramping, an overstrained nervous system will also be at fault. Writer’s cramp is the result of repeated use of the same muscles in the hand. Leg cramps that occur at night often signal a lack of minerals necessary for muscle contraction, especially calcium and magnesium, or insufficient oxygen supply from poor circulation. Magnesium, for instance, is lost through alcohol and coffee, which leach this mineral from the body. Acidic foods are also a problem, including white vinegar, which is found in many foods such as pickles, mayonnaise, mustard and salad dressings. Apple cider vinegar and other natural wine vinegars are not a problem.

Cramps are more likely to occur in the heat and during vigorous exercise, when a great deal of water and minerals may be lost through perspiration. If muscle cramps are related to dehydration from heat, exercise or loss of body fluids, water and salt are needed immediately to prevent collapse. If leg cramps or a heaviness in the legs appear after minimal exercise, such as a short walk, the cause usually lies in the more serious arteriosclerosis and thrombosis in the veins.

Menstrual cramping is the result of the uterus contracting when the menstrual period begins, but it can also be caused by pelvic inflammatory disease or similar disorders, especially if the cramping occurs apart from the period.

Nutrition

Cramps appearing regularly indicate a nutritional deficiency which needs to be addressed. A lack of fluids and alkalizing minerals can predispose the muscles to cramp. Adopt a more alkaline diet, avoiding acid-causing foods like red meat, baked goods, sweet foods and processed foods. Avoid any food containing white vinegar, often hidden in mayonnaise, pickles, mustard and commercially prepared salad dressing. Apple cider and natural wine vinegar can be used, as their natural fruit content burns to alkaline ash. For chronic cramps, combine one tablespoon of apple cider vinegar and one tablespoon of unpasteurized honey in a glass of water for a daily drink.

The best source of alkalizing minerals is fresh raw vegetables and vegetable juices. Alfalfa sprouts are particularly rich in minerals because the tiny roots of the alfalfa plant penetrate deep into the soil and store the minerals in the seed. Snack on dried seaweeds like dulse or nori, which are packed with all the minerals of the sea. Magnesium and calcium are particularly important in the prevention of muscle cramping. Leg cramps which occur at night are often due to a deficiency in calcium and magnesium. Foods rich in magnesium, in addition to green vegetables, are raw wheat germ, corn, figs, dates, lemons, grapefruit, apples, cocoa, nuts and seeds. Peanuts, sesame seeds and walnuts are good nut choices, as these are rich in both magnesium and calcium. Other calcium-rich foods, besides green vegetables, are fermented dairy products like yogurt and kefir and soy beans. Avoid large amounts of coffee or alcohol, which will cause magnesium to be lost in the urine.

Nutritional Supplements

Most cramps, whatever the form, can quickly be relieved with calcium and magnesium supplements. Both of these minerals are important for nerve conduction and muscle contraction.

Betaine HCl is a digestive aid which acidifies those minerals so they are more easily absorbed by the body.

Silica helps calcium assimilation and should be taken as well.

Pantothenic acid is necessary for the nervous system.

With a B complex, imbalances among the B vitamins can be prevented.

Vitamin E is highly recommended when cramps arise from poor circulation. Vitamin E improves oxygen supply by opening the blood vessels. The elderly with nightly leg cramps and restlessness will find vitamin E particularly beneficial.

Coenzyme Q10 also increases oxygen supply to the tissues, and should be taken additionally when circulation is poor.

Daily dosages:

Most Important

Calcium, 1,500 mg in divided doses

Magnesium, 750 mg in divided doses

Betaine HCl, 5 capsules three times daily with meals

Vitamin E, with mixed tocopherols, 400–800 IU

Helpful

Silica, 3–6 capsules

Vitamin B complex, 100 mg with 100 mg pantothenic acid

Coenzyme Q10, 60 mg

Herbal Remedies

Herbal juices, tinctures, baths and compresses provide soothing relief for muscle cramps.

For cramps and spasms take 1 tbsp. yarrow juice daily. Yarrow relaxes and dilates blood vessels. Silverweed juice supports the action of yarrow synergistically.

Take 5–10 drops wild yam tincture in liquid to relax smooth muscle.

To build up the blood, drink an Iron Cocktail every day for a week: combine 2 tbsp. stinging nettle juice or spinach juice, 4 tbsp. red beet juice and 2 tbsp. yarrow juice; mix with grape juice for oxygenation.

Rub St. John’s wort oil into the muscle
to dilate the capillaries and help relax tense muscles.

Apply hot herbal compresses or poultices of
St. John’s wort leaves and blossoms, yarrow, comfrey or horsetail grasses.

A warm rosemary bath is relaxing for tense muscles. Add 5 drops rosemary oil to bath water.

Muscle cramps can be released by massaging with arnica lotion or eucalyptus oil. Do not rub arnica into open cuts or wounds.

Homeopathy

Choose one of the below in a 6c strength, placing two tablets under the tongue. Repeat every ten minutes for three doses, then hourly if necessary. It is not recommended that these remedies be taken on a regular basis unless the underlying problem is being treated.

Sudden, severe muscle cramps in the legs or feet, usually with muscle twitching, can be quickly relieved with a dose of Cuprum.

If extreme muscle fatigue after heavy exercise is the problem, use Arnica.

Many cramps can be relieved with Magnesia phosphorica when warmth and pressure
provide relief.

Tissue Salts

Allow 4 tablets to dissolve under the tongue. For a recurring problem, repeat three times daily for two weeks.

Mag phos is the most important tissue salt for cramping muscles. There is twitching and jerking of muscles. It can also be used for writer’s cramp.

Calc phos is appropriate when calcium is lacking, and when the cramp is accompanied by coldness or numbness. This is common during teething in children, since they have a greater need for calcium at this time.

Kali phos will help cramps that occur as a result of a nervous affliction, after a fright, for instance, or when it involves the nervous system.

External/Physical Therapies

If the cramps are in the calves, put the feet up occasionally.

Apply hot compresses dipped in a solution of 1/2 cup apple cider vinegar and 1 cup hot water during intense cramping.

Warm baths are relaxing for tense muscles. Add 2 or more cups of apple cider vinegar to bath water.

Avoid tight shoes and clothing which cuts off circulation and causes cramps and spasms.

Stretch before and after exercising.

Cold-water stepping will help alleviate night cramps.

Acupressure

For cramps in the leg apply deep thumb pressure for one minute to the points on the leg, as illustrated.

Reflexology

Work the reflexes of all endocrine glands and the uterus, ovaries and lower spine.

Available Brand Name Products

Nutritional Supplements

Auxima Liquid Organic Calcium (Inno-Vite)

Auxima Liquid Organic Magnesium

(Inno-Vite)

Magnesium Complex (Klaire Laboratories)

P-5-P w/Magnesium (Klaire Laboratories)

Calcium and Magnesium Citrate

(Natural Factors)

E 400 IU Mixed Tocopherol 100% Natural (Natural Factors)

Ester (Natural Factors)

Calcium & Magnesium w/ Vitamin D (Sisu)

Liquid Calcium and Magnesium w/ Vitamin D (Sisu)

Magnesium Citrate 100mg w/ Malic Acid (Sisu)

Woman Maxi-Cal (Sisu)

Herbal Remedies

Horsetail Leaves (Flora)

Salus Herbal Calcium/Magnesium Liquid

(Flora)

Muscle and Joint (Natural Factors)

St. John’s Wort Extract

(Natural Factors)

Silica-Power (Nature’s Herbs)

Homeopathy

Arnica (Nelsons Homeopathy)

Phosphorus (Nelsons Homeopathy)

External Therapies

Basil Oil (Karooch Essential Oils)

Chamomile Oil (Karooch Essential Oils)

Clary Sage (Karooch Essentail Oils)

Ginger Oil (Karooch Essential Oils)

Juniper Berry (Karooch Essential Oils)

Lavender Oil (Karooch Essential Oils)

Lemongrass Oil (Karooch Essential Oils)

Marjoram Oil (Karooch Essential Oils)

Pepper Oil, Black (Karooch Essential Oils)

Rosemary Oil (Karooch Essential Oils)

Vetivert Oil (Karooch Essential Oils)