Shin/Toe cramps?

[ny biker]

FWIW, I recently started taking Nature Made magnesium gel caps - 400 mg magnesium oxide. They're huge but easy to swallow thanks to the coating. (I'm taking it to help with migraines, per something I read from the NIH.) Magnesium oxide is not as well absorbed as other types of magnesium, but most supplements seem to use it. I think the RDA of magnesium for women in our age group is 350 mg.

There are also food sources, of course, such as almonds.

[Catrin]

Some of my favorite foods do have magnesium, but apparently not enough. It makes sense that it might be something like this since the cramping, when it comes, only happens at night rather than during the activity or right afterwards. At least it makes sense to me, that's my story & I'm sticking to it Thanks for the brand suggestions, will check out Nature Made on this.

[salsabike]

Catrin, you may already be doing this, but I would just add that regular calf-stretching after hikes might be helpful for this, also.

[Catrin]

Catrin, you may already be doing this, but I would just add that regular calf-stretching after hikes might be helpful for this, also.

Yeah, I keep thinking about this but forget it until I'm already in my car...and have such hip tightness when I get home that stretching isn't a good option. So I NEED to do this - perhaps a big sticky note on my steering wheel So hips aren't related to calves, but I've so blasted much symmetrical arthritis that it is what it is. I'm bound and determined to stay active - and I love hiking. Well, right now I love whatever I can do that doesn't hurt much

[salsabike]

Yeah, I keep thinking about this but forget it until I'm already in my car...and have such hip tightness when I get home that stretching isn't a good option. So I NEED to do this - perhaps a big sticky note on my steering wheel So hips aren't related to calves, but I've so blasted much symmetrical arthritis that it is what it is. I'm bound and determined to stay active - and I love hiking. Well, right now I love whatever I can do that doesn't hurt much

Totally understand all that in more ways than one.

Do your calf stretches on the driver's side door of your car before you let yourself get in.

[OakLeaf]

hips aren't related to calves

I KNOW you've had enough bodywork and PT in the last few years that you know that isn't true! If your hips are getting that tight, I'd suspect they're part of the problem.

Not that stretching the calves and hips isn't a bad idea, but I'd focus more on stretching (and strengthening, too) the muscles that are cramping. Stretching only the opposing muscles won't help and might even aggravate the imbalance. Sitting or standing while holding something for balance, toes pointed, flipped down and "anchored" on the ground, then push the ankle forward until you feel the stretch in the anterior compartment; roll the ankle slowly to feel the stretch in different areas in the shin and the top of the foot.

Also strengthen the ankle and foot extensors with resisted toe raises (sitting on the floor with legs extended, with a stretchy band anchored to something opposite you, is an easy way).

But I'd stretch the hips, too, if you're noticing them being extra tight. Some of the hip muscles are hard to stretch in the car (unless you have a hatchback, and even then it can be awfully cold in winter), so probably it's best to warm yourself back up when you get home, either with a warm shower or bath or a short brisk walk around the parking lot, then do 20 or 30 minutes of stretching.

I'm also wary of drugstore brand supplements. There have been so many scandals. I'll spend a little more for a brand I trust. I'm partial to Solaray Cal-Mag Citrate 1:1. Solaray has calcium and magnesium supplements in a variety of formulas - the one I take has oxides as well as citrates, and since they don't specify, it's probably mostly oxides. But it comes in capsules that are both easy to swallow and easy to digest, and most importantly for me is the 1:1 ratio - when I'm sweating a lot, I need at least as much magnesium as calcium, and buying that one saves me from having to get an additional magnesium supplement. It also comes with or without vitamin D, which you might want in winter.