Men's Health

Strained calf strut
Your muscles can cramp during exertion and at rest. Here's how to keep them at bay.

In the middle of the night, you're jolted upright from a sound sleep. Your calf muscle hurts, and it's squeezing tighter.

You've got a muscle cramp, some-times called a "charley horse." Muscle cramps, which strike without warning, are painful muscle contractions that make the muscle hard and bulging. Cramps don't cause damage, but they sure do hurt.

All muscles are subject to cramping, but the leg muscles are most susceptible. What makes a muscle contraction painful is when it continues, says James Knochel, M.D., chairman of internal medicine at Presbyterian Hospital of Dallas.

Muscle cramps usually occur after muscle fatigue, dehydration or heavy exercise. Simply remaining in the same position for a prolonged time may contribute to a cramp. Avoid those situations and you can avoid muscle cramps--usually. But cramps affect almost everyone at some time in their lives.

Other common causes of muscle cramps include:

• Hypothyroidism
• Abnormalities of the metabolism
• Alcoholism
• Kidney failure
• Certain medications

You may be able to prevent some cramps by being well-hydrated and maintaining your balance of electrolytes. Being in good physical condition also helps keep them away.

"Electrolyte" is a term that you may have heard, but may not understand. Electrolytes are minerals (potassium, sodium and chloride) that permit the body's cells to exchange fluids properly. Eat a balanced diet, and you should have no shortage of electrolytes.

Can a banana a day take the pain away?
Some people believe that eating a banana a day can help prevent cramps because bananas are high in potassium (about 450 milligrams apiece, at least 11 percent of the recommended daily intake for an adult). Experts say that although eating a banana a day won't harm you (unless you have kidney problems and high potassium levels in the blood), they don't know whether bananas can actually prevent cramps.

Proper warm-ups and stretching prior to a workout may help avoid cramping. You should also try to make gradual changes in the type and intensity of exercise to minimize muscle fatigue and potential cramps.

As for the elderly, they're more likely to experience cramps at night, generally in the legs. Sometimes these can be a symptom of disease in the arteries.

The best defense against cramps is to keep your diet balanced so that you maintain the proper balance of minerals, says Knochel. Drink plenty of fluids, including sports drinks. This keeps the body hydrated and maintains adequate levels of sodium.

For people who suffer more than the occasional cramp, one of several over-the-counter drugs may help. But check with your doctor first to see if they are appropriate for you. One drug, an antihistamine called diphenhydramine can be taken before going to bed. It apparently helps stabilize electrical currents across the muscle-cell membranes and thereby reduces the threshold for uncontrolled muscle contractions. Another drug is quinine, best known for treating malaria.

Once a muscle cramp begins, however, it's too late to take these medications.

When cramps strike
Quickly massage and use the affected muscle. Apply pressure and gently stretch the muscle.

What about cramps that strike in the night? That happens to many who have just begun an exercise program. Run a hand towel under hot water and wrap it tightly around the cramped muscle. Within about a minute the muscle will relax and the knot will disappear.