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? :blush:

[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.:thumbsup:

[tinkerddeedee]

I knew I could come here for help! :thumbsup:
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?:blush:
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.:blush:

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

[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 :D

[Daddy Mouse]

Many good ideas from the posters. Take a hint from animals whenever they are prone for a period of time the first thing an animal will do is stretching before getting up. Try starting your day with stretches and before you go to bed. I would consult a PT on the type of stretching.

[JoDisney]

With having PF, crocs are not a good idea for walking at Disney. I would say, New Balance! Also, another choice for a sandal would be Birkenstock. Birkenstock has gotten better in their styling.

[PAYROLL PRINCESS]

I too have PF so I try not to wear the same pair of shoes 2 days in a row at WDW. I'll alternate the sneakers, Crocs & Tevas.
I also would sit in the hot tub at the end of the night then hop in the pool. That always seems to help with any cramping.
As others said too, eat bananas and when you are walking make sure you take a bottle of water.

[hughdoc]

I'm not a doctor and I don't play one on TV, but stretching and bananas seems to work for me.

[dmosher]

This sounds old fashioned, but if it works for athletes the world over it will work for you. Bring some Epsom Salts. It contains magnesium sulfate. When magnesium sulfate is absorbed through the skin, such as in a bath, it draws toxins from the body, sedates the nervous system, reduces swelling, relaxes muscles, is a natural emollient, exfoliator, and much more. Drop about 2 cups into a bath and relax. If you are worried about reactions, or only want your feet then do the same but make the water warmer. If you are planning to take a bath, make the water as hot as you can and pour in 2 cups of ES and let it dissolve, occassionally mixing it with your hand or foot. When it is "body bearable" get in slowly and relax. Stay in as long as you can or until the water gets cool. Do not stay in the cool water, get out dry off and elevate your feet slightly, the swelling and pain will die down.
Good luck.
:pipes:
D

[jusandnew]

I had the same thing happen to me on Easter weekend. Instead of my foot it was my hip and leg.
I took calcium and ate some bananas and it stopped. I stretched and drank fluids , but it was not enough.

[PixieMagic]

I used to get horrid leg cramps multiple times each night. Finally the doctor said with my increased work out schedule my body needed more potassium which is the deficiency which causes that... worth a try - worked for me!!!

[MickeyMousse]

I found that my leg cramps were due to dehydration-I just wasn't drinking enough. So I started switching back and forth between Gatorade and bottled water and had no problems.

[JabberJaws]

Stretching and drink LOTS of fluids. One of the top causes for cramps is dehydration. During a hot day at the parks, you may have a bottle or two of water and think that is enough, but w/ the Florida heat, sweating all day drains you of those fluids, so by the time you are settling down at night you start cramping up.

Most if not all of the quick service F&B spots in the parks will give you free cups of ice water if you ask. Be sure to ask for a "large cup of ice water" and typically they will give you a gigantic cup filled to the brim. Then you can keep the ice and refill the cup.

When marching around the parks all day in the intense Florida sun you can NEVER get enough water!

[wire0monkey]

I've had the dehyrdation problem a couple of times, mostly when I was a new backpacker.

A sports drink can help with that, but if you can't get a sports drink water and some potato chips (for the salt and carbs) works just fine.

When I was in field camp, I cured a bad case of cramps in my thighs with a gallon of water and an extra-large bag of potato chips.

[satchel01]

You've received lots of good advice here, but if it's not working get to your doctor. There are a couple of things that come to my nurse brain that you'd want to rule out...

claudication: caused by poor circulation, requires medical attention/diagnosis. You mentioned a significant weight loss recently. Many overweight people also have peripheral vascular disease which is what claudication is a symptom of.

neuropathy: long term diabetics sometimes suffer from this, can be very painful (not necessarily associated with exercise, but worth mentioning because you never know).

[tinkerddeedee]

Thank you all for your wisdom and insight! We are leaving in 2 days! I will take all your advise with me!!!!

[Kisobel]

every nite at disney i take a hot bath to soak my legs. there is a shop at downtown disney that sells bath bombs and they have one for tired muscles. you could also bring something cheaper from home. i also massage peppermint lotion into my legs after the bath and take ibuprofen. i sleep great and my legs are refreshed for the morning.

kate

[wire0monkey]

every nite at disney i take a hot bath to soak my legs. there is a shop at downtown disney that sells bath bombs and they have one for tired muscles. you could also bring something cheaper from home. i also massage peppermint lotion into my legs after the bath and take ibuprofen. i sleep great and my legs are refreshed for the morning.

kate

If your hotel has a hot tub, that would also work.

[BelleLovesTheBeast]

If it continues I'd see a doctor to make sure you don't have any medical problems like kidney failure that is causing it.

My suggestion is to drink plenty of water at least 64 oz. a day and make sure you are hydrated. Dehydration can cause bad cramps and many times is the reason for cramping.

Hope one of these suggestions given helps!

[brownie]

Drinking more water regularly will usually prevent the leg cramps. If you feel the onset, Gatorade or bananas can help reduce the cramping.

[luvmyboys4ever]

Bananas, water and stretching all worked for me. But, if you're in the park when it happens, it can ruin a trip. About the 5th day of our last trip I had so much pain, that I could not walk one more step. I found a curb, put only my toes on it and let my heels dip to the ground. I kept them there until the burn went away and then I slowly lifted up. I did that several times and it made a world of difference. That night I soaked in the tub and that really helped too.:thumbsup:

[midgetpepper]

Professional bikers drink Pickle Juice...

Yes. Pickle Juice.

Though I dont know where you'd be able to get any pickles at WDW though. :mike:

[Night Tracker]

I agree with what mostly everone else is saying.
It's a potassium deficiency.

Back in my high school days I was on the swim team and would swim twice per day. I would wake up almost every night in pain from leg cramps.

I started taking potassium pills and it stopped.

If you would rather eat foods rich in potassium than take pills, here is a list of potassium rich foods I found from the USDA.
http://www.nal.usda.gov/fnic/foodcomp/Data/SR20/nutrlist/sr20w306.pdf

Looking at the list, I'm betting you won't want to eat a whole cup of tomato paste :sick:.

Trust me, potassium will help.

[TheRustyScupper]

1) Stretching before and during the walking day.
2) Hot tub when back to the resort.
3) Wear support socks when sleeping.

[Daddy Mouse]

1) Stretching before and during the walking day.
2) Hot tub when back to the resort.
3) Wear support socks when sleeping.

Even when it is hot and humid during the summer months the hot tub is a good idea.

[wire0monkey]

Professional bikers drink Pickle Juice...

Yes. Pickle Juice.

Though I dont know where you'd be able to get any pickles at WDW though. :mike:

That's very high in sodium, and would help but...Yuck!

A quart of Gatorade and a big bag of Ruffles would do as much to restore electrolytes without the "yuck!" factor.

[Sunshine1010]

- Tylenol in the morning, and again about 8-10 hours later.
- If you have hot tub at the resort, or a whirlpool bath --- get in it
- elevate legs at night
- have husband rub legs at night

Eat bananas. If you have a chronic problem, go to your doctor and they will probably take some blood samples. If you have a Potassium deficiency, they'll give you supplements.