Causes of Leg Cramps During Menstruation

Leg cramps during menstruation are pains brought on by dehydration or a lack of key minerals and vitamins in a woman's body. The resulting pain is generally experienced for five to seven days, and is especially active during exercising, however cramping often occurs when a woman is asleep, as well. While menstruation-induced leg cramping can be debilitating, there are steps that can be taken to help prevent cramps, and solutions to assist in calming a woman's cramped muscles.

Features

Leg muscles begin to cramp when they involuntarily contract or cannot relax, or when the body is dehydrated or lacking a key nutrient. During menstruation, a woman's body is low on iron and magnesium, as much of this is shed during the menstruation cycle. When a woman's body lacks the minerals necessary to perform--specifically potassium, magnesium and calcium--the body is unable to regulate activity in the nerves and muscles, and consequently, these muscles contract, resulting in debilitating pain. Generally, the skeletal muscles (muscles we can control, specifically the thigh, calf and foot arch muscles) contract the most.

Prevention

Cramping during menstruation is often caused by dehydration, so it is essential for women to stay hydrated at all times, and especially on hot days or while exercising. When exercising, women should attempt to drink less water before and during a workout to help combat cramping. It is important, however, that women consume more water after exercising. In addition, regularly consuming foods high in magnesium, potassium and calcium, may help prevent women avoid future cramping. Women should also increase their daily intake of iron-rich foods to combat the iron lost during menstruation.

Symptoms

Leg muscles are cramping when there is sharp or debilitating pain, generally while exercising or resting. The muscles affected may feel hot to the touch and may feel strained or stiff, and in some instances, harder than surrounding tissue. The muscles may also show outward signs of twitching through the skin. Often, leg cramps require a woman to stop what she is doing and wait for the pain to subside. The pain may subside after stretching, deep tissue massage or with the help of heating pads, like those used to combat uterine or abdominal cramping.

Treatment

As soon as the cramping begins, a woman should lie flat on her back with the affected leg elevated. If the position is uncomfortable, she should put the foot against the wall for support. If the cramp is in the back of the leg, she should raise and straighten the affected leg, resting the leg against a wall or tree if unable to hold the position. Next, slowly bend the knee to help get rid of the cramp. If the cramp is in the front of the leg, bend the knee so that the knee comes closer to the chest. Massage the afflicted muscle firmly with your fingers. Extend the leg and deeply massage the affected area until the cramping goes away. A woman should attempt to stay hydrated by consuming eight or more glasses of water a day, and long, warm showers or baths may also help. For additional comfort, Epsom salts may be added to bathwater to increase muscle relaxation.

Expert Insight

Although scientists are unsure exactly what causes leg cramping during menstruation, it is believed that dehydration, insufficient stretching before exercise, exercising in the heat, lack of key nutrients and muscle fatigue may result in cramping. In addition, imbalances of key electrolytes--including sodium, potassium, iron, chloride and phosphate--in the bloodstream may also lead to cramping during this vulnerable time. Consequently, in addition to consuming at least eight glasses of water a day, it is essential for women to consume foods rich in these nutrients. According to the United States Department of Agriculture, mollusks, white fish, avocados, bananas and carrot juice are all excellent sources of potassium. Barley, artichokes, black beans, whole wheat flour and almonds are excellent sources of magnesium. Milk, cheese, yogurt and ice-cream are excellent sources of calcium. If your cramping occurs more frequently or the cramps feel more severe, talk to your doctor, as these may be signs of underlying conditions, including thrombosis, embolisms and fibromyalgia.