Ankle Cramps
What Causes Ankle Cramps?
Ankle cramps, especially those experienced at night while in bed, may not be quite as painful as cramping of the quadriceps, calf muscles, or the dreaded Charley horse, but nevertheless are extremely painful and no fun at all. While some who have frequent cramps usually have them in the same muscles each time, others have cramps in different muscles, though the legs or feet are most often involved.
We could probably avoid muscle cramps in general and ankle cramps in particular if we knew what caused them, but in the general sense we don't. There are a number of situations that we know can lead to cramping, so there are some things one could do to hopefully prevent them from occurring, but the list is so long one might as well just stay in bed for safety's sake. Ankle cramps could occur anyway.
A Laundry List Of Causes - If you exercise too hard, such as running a much longer distance than you usually do, you could well experience ankle cramps later that night, as the muscles in the ankle have been severely stressed. On the other hand, lack of exercise can also lead to cramping, seemingly making this a no-win situation. If the foot has been injured previously, perhaps due to exercise or an athletic event, the probability of ankle cramps is sometimes greater. Greater stress placed on the ankles during the day in the latter stages of pregnancy is still another fairly common cause, as is obesity, which also places undue stress on the feet and ankles. It isn't simply the weight that affects the ankles, which are normally quite sturdy, but if sedentary lifestyle accompanies obesity, a result may be a weakening of the foot and ankle muscles, that may bring on bouts of cramping.
Diseases, especially vascular diseases or those affecting the circulatory system, the side effects of some medications, a vitamin deficiency, and flat feet are all potential causes of ankle cramps. We are generally aware that cramping is more likely to occur if we become dehydrated, but what many don't realize is the effect of alcohol intake. Alcohol is considered by many a leading cause of ankle cramps, and most other types of cramps.
While they cannot be avoided completely, the chances of experiencing ankle cramps can usually be lessened considerably by drinking plenty of water or other liquids to stay hydrated, by avoiding sudden over stressing of the ankle joints, muscles, and tendons, and by following a routine of exercising and stretching the ankle muscles.
Treating An Ankle Cramp - When ankle cramps do occur, massage and an application of ice can help relieve the pain, although placing the ankle in running hot water is considered to be more of a help, both in relieving the pain, which may persist into the next day, and lessening he degree of pain if it does persist. Or, you can try alternating cold and hot compresses. Most of the time, flexing the ankle as soon as you can, combined with massage will do the trick. When massaging the ankle, massage in the general direction the muscle follows as much as possible, and not across the muscle, which may further aggravate it. Placing an elastic bandage around the ankle can help as well as the compression generally has a soothing and pain relieving effect.
Proper Diet Can Help - If an ankle cramp or any cramping is a seldom occurrence, the chances are you don't have to take extreme preventive measures. But if you have cramps frequently, it might be a good idea to look into your eating habits to see if you could be suffering from a deficiency of a certain nutrient, most likely calcium or potassium. Milk, yogurt, and other calcium rich foods should be a part of your diet, and one of the best, and most pleasant to eat sources of potassium is the banana.