NCTV Episode 19

Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode, includes:-

  • What a cramp is & the causes
  • What to do if you get one & how to prevent them
  • Myth debunking
  • When to see the GP
  • Pickle Juice!?

Transcript

If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

Hello and welcome to NCTV, Episode 19 and today is all about muscle cramps.

We’ve all experienced them, whether it’s in the dead of night, at the end of a long period of exertion or even just because we’ve moved awkwardly, you’ll be hard pushed to find somebody who hasn’t experienced one.

Unfortunately, some people suffer with them more than others so hopefully this will shed some light on the why, when, how etc and help you discover what you can do to prevent them.

So a good place to start is by describing what a cramp actually is:-

On a basic level, it’s sudden pains in the muscle as a result of it going into an involuntary contraction where the muscle shortens and tightens into what is also known as a spasm.

As you’ve gathered, they’re very common and usually harmless, can come at any time but most people get them at night or when at rest.

They usually last anything from 2 to 10 seconds and are most commonly occurring in the calves and hamstring muscles at the back of the leg and also the feet. After a cramp, the muscle can remain sore up to 24 hours.

As to the causes of them, sometimes it can just be unknown but other associated factors can be dehydration, ageing, over-exercising, they can occur in the latter stages of pregnancy, spinal nerve compression, liver disease, kidney failure, alcoholism if you have low levels or minerals such as calcium, potassium, sodium and magnesium or if you’re on statins or diuretics for cholesterol or blood pressure to name but a few things.

So what can you do if you get one? Most cramps will go away without you doing anything but stretching and massaging the muscle can also help to relieve the pain.

Paracetamol or ibuprofen won’t help during a cramp as they take too long to work but they can ease the tenderness afterwards

Here are some ways you can prevent cramps from happening in the first place. These may not completely eradicate them but they can reduce the frequency of them happening:-

1) Regular stretching, 2 or 3 times a day, especially the calf muscle if that’s where they tend to occur for you

2) Hydrating well, drink plenty of water, typically 1 and half to 2 litres will suffice and avoid caffeine or alcohol as these are more dehydrating than hydrating

3) Hot & cold compresses

4) Depending on the underlying cause, foods or supplements to counteract low calcium or potassium levels may be helpful, although interestingly, recent research is suggesting that bananas may not be as effective as first thought due to the issue of cramping being not entirely down to low electrolyte levels that bananas would help to counteract. However, believe it or not, studies have actually shown pickle juice to helpful due to its effect on the nervous system and Vitamin B although more research into these areas are required.

5) The antimalaria drug Quinine has been proven to help cramps. This CAN be found in tonic water but contrary to popular belief the concentration isn’t actually high enough to be of benefit. According to the Harvard Medical School, you’d need to consume around 6L of tonic water just to make up the equivalent amount of quinine that can be found in one low dose tablet of it, so sorry to burst your G&T bubbles but you’d be better off taking the tablet. Remember though, it is a drug, there are side effects and it won’t be suitable for everyone.

Whilst mostly innocuous, it’s important to know when to see a GP about them and if, despite your best efforts, the aforementioned measures have proven to be futile, then here are the signs that it may be time to get it checked out:-

Firstly, if they’re drastically disturbing your sleep, secondly, if it’s accompanied by numbness or swelling, third, if they last longer than 10 minutes and fourth if there’s a chance you think you may have picked up a tetanus infection from a would.

So that just about covers most of what you need to know about cramps, if you do find yourself in a bit of pickle, you now know what to do.

So you next time for some more bitesize tips to help your health flourish, bye bye.