Six Tips to Clamping down on Nocturnal Leg Cramps

common areas of leg cramps

This weeks blog post is inspired by a lovely Facebook friend who asked this question this morning:

 "Does anyone have any ideas of what to do about ongoing leg/foot cramps?" 

As the Facebook responses flowed, I learned that my friend, like many people, suffers from the annoying nocturnal leg cramp that can appear several times a night, out of the blue and with no real explanation or link as to why it is occurring.


What are noncturnal leg cramps?


Nocturnal leg cramping has been a bit of a mystery for health professionals to solve because often the specific cause is unknown. What is known however, is that the leg cramps are muscular spasms that may be caused by trigger points (knots) within the Gastrocnemius muscle contributing to myofascial pain and referred pain patterns into the calf and sole of the foot.


There are many factors that contribute to the symptoms of nocturnal leg pain and Gastrocnemius dysfunction including: overuse syndrome, muscle fatigue, dehydration, poor muscle conditioning or low levels of essential body minerals like magnesium, potassium and sodium.


Six tips to Preventing Noncturnal Leg Cramping


If you experience nocturnal leg cramping, you don't have to suffer with it. A good deep tissue massage that treats the trigger points and myofascial pain will assist in easing the frequency of night cramps, along with addressing any structural or postural issues. 


However, there is also plenty you can do for yourself to prevent the reoccurrence of nocturnal leg cramps:

1. Stretch the calf muscles three times a day and before going to bed.Face a wall and put your hands on the wall and keep them there. Step backward. Keep your knees locked. Keep your heels on the floor until you feel a strong pull in your calves. Hold that position for 10 seconds. Repeat two or three times.
2. Exercise feet and legs regularly.
3. Drink plenty of liquids.
4. Eat plenty of potassium-rich foods. This includes bananas, tomatoes, potatoes, broccoli, cantaloupe, oranges, and grapefruit.
5. Wear comfortable, supportive shoes.
6. Sleep with toes up, not pointed downward. 

Have a Stress Less Day!

Nicola 

Five Self Care Tips for Shoulder and Neck Tension

You have had your massage treatment and you are feeling great. Your shoulders have dropped, you can move your head and neck with ease. The pulling at the base of your skull has disappeared and the headache has eased up quite considerably.

But how do you make it last? 

What can you do to keep the benefits of your last massage treatment going until the next one?

There are plenty of self care tips that you can do to keep you feeling relaxed and to prevent muscle tension creeping back before your next massage treatment.

Five Self Care tips for neck and shoulder tension:

1. Exercise and stretch - gentle movement like shoulder rolls, rotations and shrugs keep the muscles warm and moving, assisting in decreasing tension and improving circulaton. Neck flexion and extension and head rotation will also help to support healthy muscle function by preventing overuse and maintaining posture.
2. Break - take regular breaks throughout the day from repetitive actions and movements that you know trigger muscle fatigue and tension. Use your breaks to stretch, hydrate with water or herbal tea and readjust posture.
3. Heat therapy - under a hot shower, you can stretch your neck and shoulder muscles, and I recommend that everyone incorporate this as part of their shower routine. A heat pack will help to ease msucle soreness and soothe the area. You can even use a warming lotion or cream like Michael's Medi Rub, which contains Arnica (for muscle strains, sprains and bruising) and Emu and Eucalyptus Oils which assist in relieving pain and inflammation, and smell good too.
4. Stress less - become committed to a routine that promotes relaxation. Stress is a big aggrevator of neck and shoulder pain and tension and there are many ways to manage this stress from mediation, to yoga, swimming, listening to relaxation music, taking a hot bath with epsom salts and lavender essential oils, learning to breathe deeply with abdominal breathing.
5. Sleep - getting adequate sleep, between 7 - 9 hours per night for adults, and using the right pilow for your body can go a long way in easing neck and shoulder tension. Poor positioning during sleep can contribute to restless sleeping and neck pain or stiff neck upon waking. You need to find the right pillow for your style of sleeping that prevents neck flexion during the night. Your pillow should support the natural curve of your neck. 

Together with regular massage and following these Self Care tips, neck and shoulder tension and associated stress can be prevented, and you can keep the benefits of your last treament going further.

Have a Stress Less Day!
Nicola