The Complete Yoga Community

Arlene Francois decodes those confusing aches and pains

It would seem to be due to a hidden sadistic tendency, when in the middle of a class, some poor, innocent pupil is harpooned by a sudden, painful involuntary muscle contraction in the foot or calf, that I carol out “Happy Cramp”. The “happy” part may bring a rueful smile into the studio… and that is what it is all about. The immediate prescription for relief is to stay calm and encourage the muscle to do the same – by gently stretching it into its relaxed state.

What is a cramp?
Cramp is a sudden but acutely painful contraction of muscles which occurs frequently in the calf but is also possible in any of the neck, back, face or abdomen muscles. The most common form attacks unsuspecting muscles at rest or between bouts of exertion. When a muscle is relaxed, components of muscle fibres, called thin and thick filaments, are spaced apart. When the muscle contracts, these filaments move past each other within the muscle and cause it to shorten. When a muscle cramps, those filaments slide in and clamp. The spasm is normally caused by an accumulation of lactic acid in the muscle tissue.

What are the common causes?
Cramp is often related to occupation and writers, typists, drummers and, most commonly, athletes are prone to it. These are all people using repetitive movements of the same muscle groups over long periods of time. Also, muscles used a great deal at one time may develop cramps years later, if muscle tone is not maintained. There is a particularly nasty form of cramp that clamps onto the leg in the middle of the night while the victim is sleeping. The reason for this is that when you lie down, the toes point, the calf muscle shortens and – wham! – you get a cramp. The same thing can happen in Virasana (The Hero) and that is why it is suggested that a blanket is placed under the shins.

Modern nurtional thinking suggests that the cramps are also caused by a calcium deficiency, and of course, vitamins D and E, together with magnesium and potassium, assist in the assimilation of calcium. Fresh lemon juice in a glass of warm water is helpful (not however if blood pressure is low). Certain medications, such as diaretics, upset the mineral balance of the body, and some people who take them are more likely to have leg cramps unless they take potassium and calcium supplements.

In traditional Chinese medicine, muscle cramps are related to the liver. The food flavour associated with the liver is sourness (more to that lemon than we thought!).  A moderate amount of sour-flavoured foods in your diet improves muscle tone and aids in preventing cramps. Conversely, an excess amount of sour or salty foods can cause rigidity and stiffness in the muscles.

A condition that is often confused with cramps is “restless legs” which is more common in women than in men, and is a condition arising from certain blood disorders. It is characterised by pins and needles, pains in the legs, jerking movements and burning sensations when sitting, and the only way the person seems able to get relief is by walking – but on sitting down again the symptoms soon reappear.

It is suggested that this problem is an early sign of iron deficiency and it can be the first symptom of anaemia. Heavy menstruation, piles of any condition that causes gradual but continuous loss of blood, can be the start of the problem.

Other causes
That “stitch” –  in your side is believed to be a cramped diaphragm. For treating and preventing upper-body cramps it is suggested that you lie down on your back on the floor and gently stretch the arms out sideways and over your head.

Menstrual Cramps – Pelvic tension, a common cause of menstrual cramps, directly affects the reproductive and digestive organs. When the muscles of the pelvic area contract, the colon can become blocked and the circulation of both blood and nerve signals to the genitals is decreased, affecting menstrual flow. Michael Reed Gach in Acu-Yoga maintains that calcium is one of the most important minerals for preventing menstrual cramps as it enables the muscles and nerves to relax.

Calcium levels drop substantially during the week before menstruation and low levels of calcium can cause pre-menstrual tension, bloating and nervous headaches. He also recommends camomile tea and fresh ginger root tea. Slice a handful of the root and simmer in water for 15-20 minutes, add honey and enjoy a cup or two.

The Table Pose, sometimes called The Wedge stimulates acupressure points traditionally associated with menstrual cramps. The Locust (Salabhasana) is also recommended.

Using Yoga
Yoga helps – firstly it increases your awareness of muscle tension, so that you know which areas of your body need the most attention; and secondly, the postures stretch, loosen and relax the muscles, thereby easing the tension that prompts cramping.

A very good exercise to eliminate cramps from the legs is to stand facing a wall, about a metre away. With the palms against the wall, bend your arms and lean forward, keeping your heels flat on the floor, until you feel a pulling sensation in your calf muscles. Hold the stretch for a slow count of 10, relax for five and repeat two or three times. This gentle stretch should be done three times each day.

We are meant to move and that certainly seems to be the answer to “happy cramp” in all its maleficence. In order to prevent, cure and stay free of cramp – exercise!

It is so interesting and exciting to establish that the basis of most therapeutic movements all spring from the 5 000 year old disciplines of yoga. Learn to put your body in harmony and you are on the road to a lifetime of good health.

Remedies and Cures
In the past, it was decreed vital to take salt to prevent and alleviate cramps but this has proven detrimental, since only the most extreme heat exhaustion and resultant lack of salt would respond to this particular treatment.

Thorsons Complete Guide to Vitamins and Minerals suggests that nocturnal cramps can be treated with vitamin E (200IU) daytime and the same again before sleep plus 500mg vitamin C daily. Kiwi fruit is a great food to consider when experiencing cramps. It gives you twice as much vitamin C as an orange, more fibre than an apple, as much vitamin E as an avocado and lots of potassium.

The homeopathic remedies nux vomica and arnica are said to be helpful also. For quick relief of a calf cramp, after gently kneading the area, reach just a little further down and grasp the ball of the foot and toes. Pull your foot up toward your body in an easy stretch and hold for up to 30 seconds; you should feel the muscles relax. The acupuncture point can be found in the centre of the base of the calf muscles, midway between the crease behind the knee and the heel, at the bottom of the calf muscle bulge. As well as relieving leg cramps, this acupressure point is also helpful for knee pain, lumbago and feet swelling.

If you get a leg cramp while running, and relieve it with acupressure, do not run for the rest of the day. When the cramp has been completely released, walk gently to rebalance the leg muscles.

To work out a foot cramp, place the tips of your fingers under the tips of your toes and pull back until you feel the stretch in the foot muscles. Hold for a few seconds. The acupressure point here is on the top of the foot in the valley between the big toe and the second toe.

The point (liver 3) also relieves headaches, tired eyes as well as allergies and arthritis. Another first-aid revival point, traditionally used for fainting and dizziness, but can also be useful for cramps, is situated two-thirds of the way up from the upper lip to the nose.

Contrasting bathing of the legs in hot and cold water (finishing with cold) is said to provide temporary relief during an acute episode. Obviously a diet rich in iron containing foods (eggs, wholegrain cereals, beetroot, leafy vegetables) is suggested too.