Special to the News: Calcium, Magnesium Deficiencies Both Can Cause “Charlie Horses”

Dear Dr. Meinig:

What about the leg cramps suffered by so many athletes? – M.U.

 

Dear M.U.: People generally are aware of the need for calcium for the health of bones and teeth. Not too many know that calcium is needed and used by muscles every time they move. This is a key reason calcium is often prescribed for muscle cramps, sometimes called “charlie horses.”

Joggers, runners, swimmers, bike riders, football players, and other athletes are frequently incapacitated during an event by a muscle cramp, but many have them later on while asleep in bed. When I met Dr. Ken Cooper, the writer of the best-selling aerobics book, during a nutrition meeting in Dallas, I asked him whether he found calcium was the major cause of leg or foot cramps. He said that while that was often true, magnesium deficiencies were involved almost as often.

This isn’t too hard to understand as many athletes are not too fond of eating seafood, green vegetables and salads–foods that are high In magnesium. Many are great milk consumers. Milk would seem to solve the calcium need, but because it is low in magnesium, its high calcium content creates a magnesium deficiency.

Dr. Seelig, a magnesium researcher, reports many current diseases occur because this element is deficient in the diet. In addition to shortage of calcium and magnesium, a number of vitamins and minerals have also been associated with the occurrence of muscle cramps. Vitamin E has been found to prevent many of them. On the other hand, too high a dose of E can cause cramps to occur. Anyone taking vitamin E supplements who suffers cramps should reduce the dosage to determine if an excess is responsible.

John Ellis, M.D., found vitamin B6 would prevent cramps. Others swear by B complex, C and silica. The homeopathic remedy called Schussler’s salts works well for some when they are allowed to dissolve under the tongue.

Hot weather and excessive perspiration can cause sodium levels to become too low, resulting in cramps. In this case, a SLIGHT increase in the use of salt or foods high in sodium are preventive. Salt tablets should be avoided as they can upset the stomach, and the amount in them is great enough to deplete calcium levels.

Leg cramps that occur during sleep can be quickly stopped if one hurriedly gets out of bed and walks around the room. This is hard to do at first, as the pain is so terrific one’s whole body stiffens and contorts, making it difficult to move. Then, too, in trying to get up quickly, it is easy to become entangled in sheets and blankets, adding to the misery and pain being suffered.

However, if the cramps occur often enough, one gets quite adept at speedily flying out of bed. As a matter of fact, just before the cramp comes on, it triggers a little warning in the leg muscle. When you sense the cramp is going to take place, it can easily be prevented by immediately forcing the toes and foot to stretch upwards towards the knee as far as one can, keeping the legs stiff and straight. Walking around the room aborts cramps because it automatically forces the toes and foot into this position.

Another variation of this treatment is to stand about three feet from a wall and lean forward so the head touches the wall, keeping the feet flat on the floor and the legs straight.

Acupuncturists suggest still another method of correction. Finger pressure is applied to the lip just under the nose. Pressure to this acupuncture point has been found to relieve cramps without the use of needles.

The frequent use of fruit juices and fruit is not only a frequent cause of tennis elbow, but can also be responsible for leg and foot cramps as well. The amount of potassium present in fruit is high. This becomes a problem when too much is present in the diet because high amounts of potassium can replace calcium. You may have read about Michael Chang defeating Ivan Lendl in the French Tennis Open quarterfinals even though he suffered multiple muscle seizures all during the match. I suspect he is a high fruit eater, as the Los Angeles Times reported that he ate bananas during each changeover. Bananas are very high in potassium. Someone should send him this article.

Almost everyone has experienced the hard-as-a-rock, tightening up of a muscle. The agony can be greatly minimized and often aborted by calling into action.