On 8/6/2022 8:38 AM, Craig Reinholt wrote:
> On Friday, April 1, 2022 at 3:45:53 PM UTC-7, Craig Reinholt wrote:
>> Eric,
>> I've fought leg cramps for over a decade. Caffeine and alcohol exacerbates the problem (dehydration). I've gone to decaf coffee (sigh....) and no soda's with caffeine. I severely limit alcohol consumption during the flying season. I usually drink at least 28oz of Power-ade / Gatorade before a flight (sometimes more). Lastly, like Hank commented, magnesium really helps. I now take about 125 mg before bed for leg cramps at night. More and the negative effects kick in. YMMV.
>> Craig
>
> While the Mg and careful hydration management helped my leg cramps, come to find out the main culprit was a calcium deficiency. I did a minor amount of research and one of the main symptoms of calcium deficiency is regular leg cramping. I haven't drank milk in decades for no particular reason (no lactose intolerance). After a few glasses, bingo! No leg cramps. I tried calcium supplements and they work as well.
> What a relief not to worry about cramping after all these years.
> Craig
I'm glad you found the answer to your cramps! I drink a couple glasses of milk a day and
take calcium supplement, so that's not my problem. So far, the magnesium supplement and
drinking Gatorade in the morning before flying seems to be working, though I do sometimes
get twinges after a few hours.

--
Eric Greenwell - USA
- "A Guide to Self-launching Sailplane Operation"
https://sites.google.com/site/motorgliders/publications

On Saturday, August 6, 2022 at 6:52:26 PM UTC-7, Eric Greenwell wrote:
> On 8/6/2022 8:38 AM, Craig Reinholt wrote:
> > On Friday, April 1, 2022 at 3:45:53 PM UTC-7, Craig Reinholt wrote:
> >> Eric,
> >> I've fought leg cramps for over a decade. Caffeine and alcohol exacerbates the problem (dehydration). I've gone to decaf coffee (sigh....) and no soda's with caffeine. I severely limit alcohol consumption during the flying season. I usually drink at least 28oz of Power-ade / Gatorade before a flight (sometimes more). Lastly, like Hank commented, magnesium really helps.. I now take about 125 mg before bed for leg cramps at night. More and the negative effects kick in. YMMV.
> >> Craig
> >
> > While the Mg and careful hydration management helped my leg cramps, come to find out the main culprit was a calcium deficiency. I did a minor amount of research and one of the main symptoms of calcium deficiency is regular leg cramping. I haven't drank milk in decades for no particular reason (no lactose intolerance). After a few glasses, bingo! No leg cramps. I tried calcium supplements and they work as well.
> > What a relief not to worry about cramping after all these years.
> > Craig
> I'm glad you found the answer to your cramps! I drink a couple glasses of milk a day and
> take calcium supplement, so that's not my problem. So far, the magnesium supplement and
> drinking Gatorade in the morning before flying seems to be working, though I do sometimes
> get twinges after a few hours.
> --
> Eric Greenwell - USA
> - "A Guide to Self-launching Sailplane Operation"
> https://sites.google.com/site/motorgliders/publications

The Mayo Clinic says (https://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820):

"Mineral depletion. Too little potassium, calcium or magnesium in your diet can contribute to leg cramps. Diuretics — medications often prescribed for high blood pressure — also can deplete these minerals."

Best talk to your doctor about the situation since medications you are on can affect cramps. All of the sites I looked at recommended exercise, massaging and proper hydration to prevent cramps. Once in the cockpit exercise and massaging are not possible. Not one recommended taking mineral supplements, but it couldn't hurt. Here's one that contains all three:
https://www.amazon.com/Country-Life-Target-Mins-Magnesium/dp/B00117ZTOS/ref=sr_1_5?gclid=Cj0KCQjworiXBhDJARIsAMuzAuzRrcAE5O39awnmYtX12jzqPCsNH0x6U8iMcABQPyy6BLoPnFUPJs0aAtJ8EALw_wcB&hvadid=282619068640&hvdev=c&hvlocphy=9033822&hvnetw=g&hvqmt=e&hvrand=11733798361341060938&hvtargid=kwd-667391613792&hydadcr=21908_9712296&keywords=potassium+calcium+or+magnesium&qid=1659847036&sr=8-5

Dan, you're so old fashioned. That used to be the conventional wisdom.

Current thinking is that milk actually helps prevent kidney stones:

https://www.webmd.com/kidney-stones/kidney-stones-food-causes

https://wellness.uoguelph.ca/services/health-services/all-health-services/dietitian-services/does-drinking-milk-increase-my-risk

On 8/6/22 13:44, Dan Marotta wrote:
> Too much calcium can lead to kidney stones.  Moderation in everything.
>
> Dan
> 5J
>
> On 8/6/22 09:38, Craig Reinholt wrote:
>> On Friday, April 1, 2022 at 3:45:53 PM UTC-7, Craig Reinholt wrote:
>>> Eric,
>>> I've fought leg cramps for over a decade. Caffeine and alcohol
>>> exacerbates the problem (dehydration). I've gone to decaf coffee
>>> (sigh....) and no soda's with caffeine. I severely limit alcohol
>>> consumption during the flying season. I usually drink at least 28oz
>>> of Power-ade / Gatorade before a flight (sometimes more). Lastly,
>>> like Hank commented, magnesium really helps. I now take about 125 mg
>>> before bed for leg cramps at night. More and the negative effects
>>> kick in. YMMV.
>>> Craig
>>
>> While the Mg and careful hydration management helped my leg cramps,
>> come to find out the main culprit was a calcium deficiency. I did a
>> minor amount of research and one of the main symptoms of calcium
>> deficiency is regular leg cramping. I haven't drank milk in decades
>> for no particular reason (no lactose intolerance). After a few
>> glasses, bingo! No leg cramps. I tried calcium supplements and they
>> work as well.
>> What a relief not to worry about cramping after all these years.
>> Craig

On Sunday, August 7, 2022 at 6:13:02 AM UTC-7, kinsell wrote:
> Dan, you're so old fashioned. That used to be the conventional wisdom.
>
> Current thinking is that milk actually helps prevent kidney stones:
>
> https://www.webmd.com/kidney-stones/kidney-stones-food-causes
>
> https://wellness.uoguelph.ca/services/health-services/all-health-services/dietitian-services/does-drinking-milk-increase-my-risk
> On 8/6/22 13:44, Dan Marotta wrote:
> > Too much calcium can lead to kidney stones. Moderation in everything.
> >
> > Dan
> > 5J
> >
> > On 8/6/22 09:38, Craig Reinholt wrote:
> >> On Friday, April 1, 2022 at 3:45:53 PM UTC-7, Craig Reinholt wrote:
> >>> Eric,
> >>> I've fought leg cramps for over a decade. Caffeine and alcohol
> >>> exacerbates the problem (dehydration). I've gone to decaf coffee
> >>> (sigh....) and no soda's with caffeine. I severely limit alcohol
> >>> consumption during the flying season. I usually drink at least 28oz
> >>> of Power-ade / Gatorade before a flight (sometimes more). Lastly,
> >>> like Hank commented, magnesium really helps. I now take about 125 mg
> >>> before bed for leg cramps at night. More and the negative effects
> >>> kick in. YMMV.
> >>> Craig
> >>
> >> While the Mg and careful hydration management helped my leg cramps,
> >> come to find out the main culprit was a calcium deficiency. I did a
> >> minor amount of research and one of the main symptoms of calcium
> >> deficiency is regular leg cramping. I haven't drank milk in decades
> >> for no particular reason (no lactose intolerance). After a few
> >> glasses, bingo! No leg cramps. I tried calcium supplements and they
> >> work as well.
> >> What a relief not to worry about cramping after all these years.
> >> Craig

adjusting my chute leg straps has helped a TON.

not one cramp this year.

what i found is when i put my chute on and adjust it for comfort, it was too tight in my seating position and slightly cutting off circulation.

what a difference.

I get the occasional middle of the night calf muscle cramp which has to run its coarse - about a minute. Hurts

This also happens when applying rudder in the ASW-27 but not the Duo. I can feel it coming and stop it by letting off the rudder and accepting the sideways yaw string. Full rudder in the 27 requires a much more pointed foot/extended toes than the Duo. It may help to rerig the rudder peddles so that they are tilted back more at the top and thus require less contraction of the calf muscle?

KS

Karl Striedieck wrote on 8/14/2022 6:24 PM:
> I get the occasional middle of the night calf muscle cramp which has to run its coarse - about a minute. Hurts
>
> This also happens when applying rudder in the ASW-27 but not the Duo. I can feel it coming and stop it by letting off the rudder and accepting the sideways yaw string. Full rudder in the 27 requires a much more pointed foot/extended toes than the Duo. It may help to rerig the rudder peddles so that they are tilted back more at the top and thus require less contraction of the calf muscle?
>
> KS
>
I have a similar situation in ASH26E (where I get cramps) vs the Phoenix (where I don't get
cramps). Something to try.

--
Eric Greenwell - Washington State, USA (change ".netto" to ".us" to email me)
- "A Guide to Self-Launching Sailplane Operation"
https://sites.google.com/site/motorgliders/publications/download-the-guide-1

On Monday, 15 August 2022 at 02:56:01 UTC+1, Eric Greenwell wrote:
> Karl Striedieck wrote on 8/14/2022 6:24 PM:
> > I get the occasional middle of the night calf muscle cramp which has to run its coarse - about a minute. Hurts
> >
> > This also happens when applying rudder in the ASW-27 but not the Duo. I can feel it coming and stop it by letting off the rudder and accepting the sideways yaw string. Full rudder in the 27 requires a much more pointed foot/extended toes than the Duo. It may help to rerig the rudder peddles so that they are tilted back more at the top and thus require less contraction of the calf muscle?
> >
> > KS
> >
> I have a similar situation in ASH26E (where I get cramps) vs the Phoenix (where I don't get
> cramps). Something to try.
>
> --
> Eric Greenwell - Washington State, USA (change ".netto" to ".us" to email me)
> - "A Guide to Self-Launching Sailplane Operation"
> https://sites.google.com/site/motorgliders/publications/download-the-guide-1

KS is exactly right and making the same point that I did on 2nd April. The great majority of calf cramps in gliders can be prevented by avoiding pushing your foot into the downwards-pointing position in which the calf muscle is fully contracted. Even if (like me) you are taking a drug such as a statin that makes cramps a bit more likely, they won't happen when the calf muscle is in a slightly or fully stretched state. Same principle goes for cramps in bed and for cramps in other muscles such as the quadriceps. If anyone is getting completely spontaneous cramps irrespective of position because of dehydration or medication or whatever they ought to get on the ground asap and sort out the issue before flying again.