Charlie Horse

[DirtyMartini]

Not really sure where to put this, so a mod can move it if appropriate.

For the third time in about 3 weeks, I woke up in the middle of the night with excruciating pain in my right calf. It seems I'm stretching my legs (pointing my feet down) in my sleep, causing this cramp to happen. I wake up nearly in tears and try to massage the cramp away.

In the morning, my calf is still sore and today it's killing me.

I did some online "research" and most answers seem to indicate it's a lack of potassium, calcium, or hydration. I pretty reliably drink at least 3-4L of water and tea daily. I take a multivitamin intermittently so I'll probably start making sure i take it every day. I eat almost 100% clean (TNT clean) and don't eat any junk at all. Even my treats are healthy (protein & PB & flax for instance).

I was thinking of starting up my ZMA again, but want to know what's causing this - not what to supplement to prevent them.

Any thoughts?

[Bluefever]

I was gonna suggest water too, but I see you drink a bunch.

This happend on two different occasions for me:

The first- I was taking hardcore thermagenics and was super dehydrated

The second- I was pregnant

[Celestialmom]

Originally Posted by DirtyMartini

I take a multivitamin intermittently so I'll probably start making sure i take it every day.

I take a multivitamin every day but it doesn't really provide me with the potassium I need. I am having similar problems, though not so extreme, so I'm trying to eat more of foods rich in potassium and it seems to be helping (spinach, zucchini, tomatoes, etc.)

Hope this helps!

Celeste

[LisaS]

for me, it seems more related to if I take my magnesium or not.

[pinkgingham_19]

That happened to me a couple nights ago. It sucked.

[Leigh P.]

Beyond Vitamin/Mineral needs (which is always good to focus on) you may want to check on the actual state of your muscle themselves particularly in the lower back/IT/calf area.

NROL of lifting programs are really good at training the legs BUT if you don't focus on proper recovery, even foam rolling or trigger point work, it can lead to overly tight muscles that can then lead to dominance issues. In short nip it before there is a problem.

Best way to do that?

Make sure that you are focusing just as much on more Dynamic Warm ups and Static cool downs and you are in the actual lifting program. For extra bonus through in some Foam Roller work.

It will give you better gains, better mobility, and less pain. And if going for fat loss then it is even more calories burned and more of a efficient workout and that is never a bad thing.

I am not going to get into a big supp talk but I want to say make sure you buy for what you need and can uptake, not the highest dosages or fads.

[DirtyMartini]

Hmm... we have been talking about getting a foam roller, maybe this is something to spur the purchase.

Additionally, while I do dynamic warmups, I'm guilty of not doing post-workout cooldowns. I typically go into the kitchen, finish my protein shake, then work on dinner. Chopping veggies doesn't really stretch much of anything.

Thanks for the recommendation - I'm going to work in those cool-downs after my workouts.

and without much further ado... time for my workout.

[Libellula]

my toes cramp together during the night sometimes. if that happens, I try to fix a calcium/magnesium/potassium dense breakfast to the best of my abilities and stretch....

[Celestialmom]

Originally Posted by Leigh P.

Make sure that you are focusing just as much on more Dynamic Warm ups and Static cool downs and you are in the actual lifting program. For extra bonus through in some Foam Roller work.

Could you explain this in a little more detail? I think I have the Dynamic Warmup but static? cooldowns and ?foam rollers? I've seen discussion on foam rollers but don't really know why/how they're used.
Thanks
Celeste

[DirtyMartini]

A google search will give you a lot of examples.

Unless I'm mistaken, dynamic warmup is stuff like bw squats, jumping jacks, jogging, etc. Static cool-down is your basic stretching (sit on the floor & put your legs at a 90-degree angle and lean forward; stand up, slightly bend knees, bend over at the waist keeping back straight; butterfly stretch, etc).

Foam rollers are these hard foam logs that you can use to work muscles. This article explains it a lot better than I could: TESTOSTERONE NATION

[maggieandmommy]

When you get these cramps, I have found that the best way to get rid of them is to stand with your weight on that leg (barefoot) on a cold surface and rub the muscle vigorously. It'll hurt like heck at first, but it'll make the cramp pass faster. I used to keep a marble tile near my bed back when I was riding horses just to combat the middle-of-the-night agony.

[riverbender]

I was getting these quite a bit during stage 2-3ish. I too though it must have been diet related. Apparently not.

Foam rolling and stretching before and after made the spasms stop. For me it was my calves that are particularly tight. Hydration and caffeine also seem to maybe contribute as well.

I've found what Leigh said about imbalances to be true for me. I was doing none of what she recommends when my troubles began - cramps, weird knees pains and now patellar tendinitis and what I saw referred to as "gluteal amnesia."

[Lisa~]

Originally Posted by Celestialmom

Could you explain this in a little more detail? I think I have the Dynamic Warmup but static? cooldowns and ?foam rollers? I've seen discussion on foam rollers but don't really know why/how they're used.
Thanks
Celeste

This thread will link you up to all the information you could care to read about mobility warm-ups: Lisa- Active Dynamic Warmup Question

These threads have some good information about foam rolling: what size foam roller?
How and Why of Foam Rolling? Yes, I realize the Krista Scott-Dixon link doesn't work. I haven't been able to find that article anymore. If anybody finds it, let me know! I could post the whole article if anybody wants me to.

Here's a good article by Mike Boyle about foam rolling: Using Foam Rollers

[Leigh P.]

Originally Posted by Celestialmom

Could you explain this in a little more detail? I think I have the Dynamic Warmup but static? cooldowns and ?foam rollers? I've seen discussion on foam rollers but don't really know why/how they're used.
Thanks
Celeste

I didn't even get a chance to answer, these ladies are quick

[Celestialmom]

Thanks everyone for the answers--I guess that dynamic warmup is a fancy name for what I do anyway, and so is a static cooldown. I just never heard "proper termage" if you know what I mean. But I have followed several of the links regarding foam rollers and I'm convinced! I've been stretching at home nonstop but muscles still feel tight and tender-I'm going to order one this very instant!

BTW, sorry if I hijacked the thread, back to your regularly scheduled muscle cramps...(or hopefully NOT)

Celeste

[mandat28]

Originally Posted by DirtyMartini

Not really sure where to put this, so a mod can move it if appropriate.

For the third time in about 3 weeks, I woke up in the middle of the night with excruciating pain in my right calf. It seems I'm stretching my legs (pointing my feet down) in my sleep, causing this cramp to happen. I wake up nearly in tears and try to massage the cramp away.

In the morning, my calf is still sore and today it's killing me.

I did some online "research" and most answers seem to indicate it's a lack of potassium, calcium, or hydration. I pretty reliably drink at least 3-4L of water and tea daily. I take a multivitamin intermittently so I'll probably start making sure i take it every day. I eat almost 100% clean (TNT clean) and don't eat any junk at all. Even my treats are healthy (protein & PB & flax for instance).

I was thinking of starting up my ZMA again, but want to know what's causing this - not what to supplement to prevent them.

Any thoughts?

I was experiencing these frequently and found that a calcium/magnesium supp right before bed does the trick. If I even miss a couple days because I'm out, I'll get a spasm like clockwork...