Calf muscles need calcium from foods like milk to contract.
The gastrocnemius, or soleus muscles, also known as calf muscles, can suddenly contract at night or following intense physical activity. Although calf cramps are typically harmless, they can be exceedingly painful. There is no known reason for the occurence of calf cramps, but fortunately there are quite a few simple remedies.
Instructions
1. Stay hydrated. Runners, cyclists and other athletes are especially prone to water loss, which can cause tight muscles. Drink plenty of fluids throughout the day and before, during and after long periods of exercise.
2. Eat foods high in potassium, calcium and magnesium. Muscles need these minerals to contract and if they are deficient, the muscles can cramp. Add foods like bananas, low-fat yogurts and cheeses, beans and bran cereals to your diet to help muscles do their job.
3. Stretch the calf muscles regularly. For examples of calf stretches, see the Resources section. For a simple stretch, gently flex the feet toward the head. Perform calf stretches in the morning and at night, and additionally throughout the day if needed.
4. Loosen the calf muscles. Massage the calf muscles before bed or after exercise. Use your hands or ice to work the muscles and encourage blood flow. If you have a stationary bike, ride it for a few minutes. A warm bath or hot shower can also work to relax the muscles.
5. Visit with a sports or physical therapist. It may be possible that the calf cramps are the result of damaged muscle fibers. In that case, rehabilitation and a break from exercise may be necessary to repair the muscles.
6. See a doctor if the cramps will not go away or are interfering with sleep. According to WebMD, calf cramps can be a symptom of a more severe illnesses like diabetes, hypothyroidism or peripheral artery disease.
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