HELP! leg cramps from walking around the parks!

[tinkerddeedee]

I've been walking a lot lately, trying to get my "park legs" ready and wow the leg cramps at night are horrible!!!
Does anyone know how I can alleviate them from walking the parks all day?

[sleepingbooty]

Do you stretch? I get leg cramps too, but I find that if I stretch both before and after I walk, then that allleviates them. Also, are you wearing new shoes? If so, they could be stimulating different muscles than you are used to using. I would just keep at it, but definitely add some leg stretches in if you are not already.

[wdw_bound]

If you are experiencing leg cramps every time you walk, definitely touch base with your heathcare provider to make sure that there is nothing else going on. I had a similar issue, and find that bananas help because of my potassium levels.

It might be as simple as just overdoing the walking, especially if you went from relatively little to a lot in a short period. However, it is worth getting it checked.

[JoDisney]

Hi! I agree with the stretches. I got plantar fascitis and always do alot of walking. I would get the calf cramps and the physical therapist gave me calf stretches to do. Definitely do stretches! Of course, that ligament travels down to the heel and across the bottom of the foot. I have to roll my foot on a cylinder-shaped foam form or fill an water bottle and freeze it and roll under my foot. So, my problem started with the calf cramps. It is a painful experience. I go to Disney soon and intend to do my stretches and ice at night.

[deedeenmickey]

Potassium helps prevent leg cramps. Eat some bananas and see if that helps.

[garymacd]

Along with other suggestions, try rolling your foot on a golf ball.

Also, have you checked that your shoes fit properly? I accidentally bought the wrong size a few years ago and didn't realise it until we were on the way home after two weeks of misery.

What about an orthotic insole? I bought some called Barefoot Science a few years ago. They give your plantar fascia muscles a constant massage and are cheaper and softer than custom orthotics, and they are adjustable to meet your needs without being a slave to orthotics for ever and every pair of shoes you own.

[cheshirecollector]

I once had a problem with nightly leg cramps, and it took me a while to figure out why. It turned out that it was one of the exercises/stretches I was doing in a new exercise routine I started. Once I stopped that one particular move, the cramps were eliminated. Is there anything new you're doing other than walking more?

[Disneyatic]

Along with all the other suggestions, I would get a big tube of bengay and slather that on before you go to bed.
We did this after waking up the second morning of our very first trip and having massive soreness....and it helps to soothe the muscles.

[artyboy]

Epsom Salts in a hot bath...it really works!

Feel better!

[Pally]

I had this problem while taking asthma puffers. My specialist recommended vitamin E, maxiumum dosage daily, and it worked like a charm. Even when I have leg cramps now while not on puffers it works great.

[tinkerddeedee]

I knew I could come here for help!
Actually, I too have battled PF in both feet! It started about 7 years ago and got orthotic insoles, cortizone shots, even a boot to wear at night. I have since lost over 100 lbs. and it really has helped. I think the major reason for my problem is that I am breaking in a new pair of crocs. I always wear them, so I didn't think it would be this bad. It's just that I'm wearing them instead of my sneakers while I'm doing my walking (which I've been doing for over a year now). So that doesn't help.
Crocs were one of the only pair of shoes that I could wear comfortably with the PF and I want to wear them at Disney-we leave in 5 days!
So I will be eating more bananas and doing my leg stretches! Can you over eat bananas?
Thanks guys!

[PETE FROM NYC]

I can't do the bananas/potassium thing due to kidney problems but my old doctor said to try drinking quinine,yes thats the tonic water you mix with gin.If you can't take the taste of straight tonic,try adding a twist of lemon or lime.

[Marilyn Michetti]

All of the above, and one more.

There is a homeopathic leg cramp medicine sold in most Wal Mart's or online. It contains a natural quinine, plus magnesium, and really works. Hyland's also markets a rub on ointment for sore muscles that will help. Nothing bad about any of it.

Check out www.hyland'slegcramps.com

[Marilyn Michetti]

Leave out the apostrophe on that web site.

Better yet, just get to your local Wal Mart, and part with less than $5.00

[Sunshine1010]

All the above are great suggestions, but bottom line....touch base with your doctor. It may be no big deal, but the cost of a co-pay is worth some guidance.

[wire0monkey]

When you say "cramp," do you mean soreness in the legs or muscle spasms?

Muscle spasms are a symptom that you're over-working and need to cut back your exercise and build strength more slowly. Pain the legs is a sign that you're working about the right amount.

For this time:

********************
Any kind of ibuprofen (advil, motrin, generic) will help lessen both soreness and spasms. Tylenol will relieve any associated pain.


Massage can help. I find counter-pressure on the spasm also helps.

Some doctors recommend ice on the day that the spasm starts. I don't like ice, but my friend says it helps him.

Heating pads can help get a spasm to relax, but my doctor says don't use a heating pad immediately. Wait at least until the next day, so that you're not creating a bigger inflammatory response.

(So ice on day one and then heat)

If you think that PF is contributing, try stretching for it. Stand on the edge of a step. Put your toes on the step and hang your heels off the front of the step. Now drop your heels below the edge of the step.

You can also ice for PF by filling a water bottle and freezing it. Now roll it back and force with your foot, making sure to ice the painful parts.

***************
For next time:

You might want to check out your training schedule to see if you're building distance and exertion too quickly. It sounds like you're doing "too much, too soon." I'm really bad about that myself.

Hal Higdon has a good "walk the half marathon" training program for people who can consistently walk 30 minutes, without killing herself.

(If someone can't walk 30 minutes, start with what he can do, and add 5 minutes a week until he gets to 30 minutes at a time. Then he can start Higdon's program.)

[IamBelle]

I would stretch before and after you walk. And if that doesn't work, try different shoes.

[tinkerddeedee]

My walking routine is usually 35-40 mins, 4-5 days a week. But I will admit, I almost never stretch so I know I need to do more of that!
I will make sure I do plenty of stretching before going out to the parks also!!!!

[MNNHFLTX]

Make sure that you are staying hydrated before and after your walks; drinking an electrolyte replacement drink (like Powerade or Gatorade) after a long walk may help too.

I would go light on the quinine supplements too, at least until you check with your doctor. Quinine can have some pretty serious side effects, especially if you have any kind of sensitivity to it.

IMO, it's probably best to follow up with your doctor for their recommendations.

[LudwigVonDrake]

Try a different pair of shoes. I don't see Croc's as the ideal walking shoe