night leg cramps causes

Nighttime leg cramps may be related to foot position. Nocturnal leg cramps are a common cause of pain in the legs that can disrupt sleep. Have all kinds of pharm meds/ mag vitamins and to no prevail nothing works. Recent studies crossing-over the categories of neurology, physiology, and sleep health show promise for finally conquering nocturnal leg cramps.In this article, we cover: Recent estimates show that up to 80% of adults are deficient in magnesium. Have been to Nero surgeon, neurologist etc. The cramps and spasms quite literally cause more cramps and spasms.This is a snapshot of what Stress-Response Hyperstimulation can do.To compound the situation, the stress hormones released in this state are potent stimulants (one of those being adrenaline). I suggest taking 1 capsule per night for one week, then upping the dose to two capsules for one week. These common, sudden, involuntary muscle contractions are usually harmless but can be excruciatingly painful. Nocturnal cramps are very common. Great to hear! This makes solving nocturnal leg cramps extremely difficult.Here are the five most common, non-disease causes of nocturnal leg cramps: As we discussed, virtually anyone who suffers from persistent cramps has a magnesium deficiency.So magnesium supplementation should be implemented.Magnesium supplements demonstrated positive effects on cramps in studies (and in our experience working with exercise therapy clients).But for nocturnal leg cramps, magnesium therapy alone has proven to be ineffective (reference: Family Practice, February 2014).That's because people who suffer from nocturnal leg cramps have other key nutrient deficiencies and neuromuscular dysfunctions.While magnesium is an important piece of the puzzle, it won't solve the problem by itself. Re-establish a healthy sleep architecture (Circadian Rhythm) to prevent frequent waking throughout the night. I would caution you to wean off slowly rather than going cold turkey . Each of these electrolytes helps maintain fluid balance in the blood and muscles, and so it makes some sense that, if they’re out of whack, cramping may ensue. If so, you're likely experiencing RLS. Magnesium Glycinate is a combination of two separate compounds: the mineral Magnesium, and the amino acid Glycine. Sitting for long periods of time during the day, Tightness in low back, hamstrings, calves, ) are two of the most common causes of leg pain and discomfort. If your cramp is in your lower leg or foot, try a standing calf stretch. Can you crush this and take with something if you have swallowing problems? Leg cramps are not likely to cause: Broken bones. Hi Linda! There’s some evidence that dehydration promotes nocturnal cramping. Let us look in detail at what causes thigh cramps. Hi Theresa – That’s great to hear! That’s great to hear! People who suffer from nocturnal leg cramps have other. nocturnal leg cramps With smart, sustainable training principles and therapeutic sports nutrition — we'll help you prevent injuries, overcome performance barriers, and stay healthy for life. Doctors, neurologists, and physiologists have long been stumped by nighttime leg cramps.Referred to as "Nocturnal Leg Cramps" this condition is exceedingly common in aging adults and athletes. What does it mean a dark urine? Jana Shap. Stop before you get too exhausted to avoid ramping up your central nervous system (which could hinder sleep). Something in the muscle (lack of oxygen, excess lactic acid, faulty relaxation) triggers a reflex response from the spinal cord. I have been taking Mag R&R For about two weeks? Your body produces vitamin D from sun exposure. Medications that have been reported to cause leg cramps include diuretics, nifedepine, β-agonists, steroids, morphine, cimetidine, penicillamine, statins, and lithium.79 In one general practice based study, 53% of patients taking quinine for cramps were also taking one or more medications that potentially cause cramps.10 Medical conditions associated with muscle cramps inclu… I hope you can get some relief. When stress responses occur too frequently, your body can get stuck in a state of emergency readiness. Severe and persistent cramping; Night leg cramps after being exposed to a toxin, such as lead If the cramp is in your upper leg, these hamstring stretches may help. They aren't designed to facilitate optimal health, let alone improve it.This means that virtually everyone would benefit from increasing magnesium intake.Since whole food is clearly not sufficient, it makes sense to use a magnesium supplement.But not all are created equal. To test the formula's effectiveness before releasing to the public, we worked closely with our clients suffering from nocturnal leg cramps and took notes on their progress. It’s possible that a prescription you’re taking could be causing your leg … Unlike typical muscle cramps, nocturnal leg cramps typically do not resolve naturally over time. But some of these conditions—namely diabetes and neurological disease—can cause disrupt or even kill your nerves, which may lead to cramping, research shows. Leg cramps, also known as night leg cramps, are fairly common and occur mostly at night. “It is around the same time that we start losing our motor neurons”—roughly, our early 50s—“that rest cramps start to get more common,” he explains. It could more than a normal sign of getting older. Venous Insufficiency (veins are unable to effectively send blood from legs to heart): other symptoms include leg weakness, leg pain, and general feelings of lethargy in legs. This leaves those affected with no long-term, safe treatment options. Here are a few supplements proven to help improve your sleep architecture: Stress puts your body into a heightened state called hyperstimluation.Also known as the Acute Stress Response — this reaction to stressors is useful in the short-term, but damaging when it becomes chronic.When stress responses occur too frequently, your body can get stuck in a state of emergency readiness. So the key differentiator is cramping and pain.Are you experiencing painful cramps? There’s also research showing that people who spend a lot of time each day standing are more likely to experience leg cramps than sitters. Muscle cramps can be brought by deficiencies of other minerals as well, including l. The reason that leg cramps are often worst during the night is due to inactivity. Magnesium supplements demonstrated positive effects on cramps in studies (. But in either case, the problem is caused by an underlying nerve malfunction, and exacerbated (brought to the point of symptoms) by periods of inactivity. Studies show around 1/3 of adults aged 60 or more experience nocturnal leg cramps, and nearly one-half of those aged 80 years or more. Finally! Leg cramps at night – nocturnal leg cramps – are pains that occur during the sleeping hours. But again, studies have been inconsistent, so more research needs to be done to know how these nutrients affect cramping directly. Hi Dave – That’s impressive! While our ancient ancestors spent lots of time squatting—a position that stretches leg tendons and muscles—contemporary life has mostly removed the need for it. Most of the time leg cramps at night occur without any apparent cause.. Here’s What Sugar Really Does to Your Brain, 6 Signs You’re Not Getting Enough Magnesium, 5 Signs You're Not Getting Enough Vitamin D, 6 Signs You're Not Eating Enough Potassium, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Dr. Eric Bayer, DPT, CAFS, Reddy-Care Physical Therapy Farmingdale Nocturnal leg cramps have been reported in about 7 percent of children and adolescents . Nighttime leg cramps (also called Nocturnal Leg Cramps) are caused by a multitude of factors including magnesium deficiency, disrupted Circadian Rhythm, damaged or overactive nerves, activity levels and stress. We were excited to launch Mag R&R and finally offer a solution to this annoying condition. These often take place in calves, but depending on one’s health condition, pain and discomfort related to leg cramp may even take in other areas, such as feet or thighs. Leg cramps are common and most common in the calf muscles. Will this help with that are is there another problem I have? Dr. Garrison’s own research has shown nighttime leg cramps are more common in summer than in winter. What can I do to make leg cramps go away if they happen? Both strength and balance exercises may help maintain muscle and nervous system functioning in ways that prevent these issues, research suggests. Here are some other activity-related items that can cause (or at lease make worse) nocturnal leg cramps. So I know what it's like to struggle toward fitness goals. Leg cramps are very common during the second and third trimester. If not, we have a money back guarantee. This includes reducing lifestyle stress, supplementing with key nutrients, getting enough exercise, and establishing healthy sleep habits.After reading this article, what steps will you take to prevent and resolve nocturnal leg cramps? Please log in again. If you have dealt with leg cramps and other types of muscle pain, you are not alone. Diabetes, hypertension, arthritis, neurological disease, and depression are all associated with leg cramping, too. When these motor units continue to fire persistently, it results in painful cramps and spasms.Another reason that cramps persist is a malfunction of the inhibitory circuits responsible for relaxing muscles.Because there are multiple points of possible malfunction along the muscle contraction-relaxation pathway, it's difficult to determine exactly where the fault occurs.But in either case, the problem is caused by an underlying nerve malfunction, and exacerbated (brought to the point of symptoms) by periods of inactivity.As you might have guessed, movement can help relieve and prevent cramps.But how do you incorporate movement to prevent nighttime leg cramps?Try doing reverse lunges immediately before crawling into bed to activate and stretch the primary muscles affected by nocturnal leg cramps.You'll notice in the video below that this exercise stretches the calves on the descent, and mobilizes the quadriceps and hamstrings on each repetition. Ease leg cramps with this DIY calf massage: Dr. Garrison says that, for many years, quinine pills were the go-to treatment for leg cramps. What causes cramp … Commonly known for its role in food metabolism and Serotonin production, B6 can be found in meats, fish, eggs, nuts and seeds — and is a common added ingredient to fortified cereals and grains. And am I in bicycle racing which involves training……. The thigh cramps are especially painful. The color of your urine is probably your best guide. Leg cramps may also be accompanied by muscle cramps in the back, arms, and hands. Hope it works. Hi I’m Theresa I’m 57 years old and I have had these cramps for to long but I’m using Mag RR I’m trying this and so it’s amazing because I really haven’t had cramps since I have never used anything like it. Dry mouth, headaches, fatigue, and dry skin are all signs that you’re not drinking enough water. They often happen at night and wake you from sleep. Perform 10-15 repetitions per leg, or until you feel a good burn. How they can cause leg cramps: Researchers have known for more than 20 years that beta-blockers can induce leg cramps, but they haven’t yet determined why. Night Leg Cramps. I’m glad we could help . We'll come back to that in a minute.Here are the common signs of a magnesium deficiency: If you suffer from nocturnal leg cramps, you almost certainly have a magnesium deficiency.But that isn't the only cause.People who suffer from nocturnal leg cramps have other key nutrient deficiencies and neuro-muscular dysfunctions.That's why magnesium supplementation alone does not solve nocturnal cramping in clinical studies.Nocturnal leg cramps are associated with five specific conditions that must be addressed. medicine for lowering cholesterol (statins) or high blood pressure (diuretics) not drinking enough fluid (dehydration) liver … Here are a few worth considering: While the research on stretching goes back and forth, a small 2012 study did find that people who completed hamstring and calf stretches just before bed enjoyed a significant drop in spasm frequency. Sleeping on your side, with your feet off the bed, or in some other position that keeps your toes neutral—not pointing away from you—may be a better position for these muscles. exercise – putting too much strain on muscles. Markham Heid is an experienced health reporter and writer, has contributed to outlets like TIME, Men’s Health, and Everyday Health, and has received reporting awards from the Society of Professional Journalists and the Maryland, Delaware, and D.C. Prevention participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Up to 60 percent of adults say they’ve experienced leg cramps at night, according to a 2012 study in American Family Physician. Some people have become totally free of leg cramps. But how do you incorporate movement to prevent. What medications may cause leg cramps? In this article we will look at the most common causes of leg cramps at night, and what can be done to help. Leg cramps are a familiar – and painful – experience for many members on MyHeartDiseaseTeam. Dr. Eric Bayer, DPT, CAFS, Reddy-Care Physical Therapy Farmingdale They could happen because your nerves send the wrong signals to your muscles. For nocturnal leg cramps, Magnesium Glycinate should be used immediately before bed.Magnesium Glycinate is a combination of two separate compounds: the mineral Magnesium, and the amino acid Glycine.Glycine has a natural calming effect, making it an ideal supplement to take before bedtime.Unlike cheaper forms such as Magnesium Oxide, Magnesium Glycinate is readily absorbed into the intestinal walls. Night Leg Cramps. It is important to discuss leg cramps with your doctor as they could be a sign of other health problems. I have leg and feet cramps regularly maybe not every night but more than not. Leg cramps are a sudden, painful spasm or contraction of a leg muscle. These conditions are linked together, creating a positive feedback loop. And the longer you've been experiencing cramps at night, the more important this is. Leg cramps, also known as night leg cramps, are fairly common and occur mostly at night. Scott…I am 80 yrs old and VERY active… Coaching gymnastics two days a week …. Definitely see your doctor, I can’t imagine amputation is your best option. (i.e. Thank you for your time and help. This can cause. This is most likely from the ingredient GABA, which helps you spend more time in deep sleep and creates more vivid dreams. When a muscle shortens and tightens suddenly, a violent spasm often results. We may earn commission from links on this page, but we only recommend products we back. have shown that poor sleepers have lower intake levels of Vitamin B6. I recently bought my first bottle of MAG R&R and so far I feel it is helping me. Typical Muscle Cramps vs. Nocturnal  Leg Cramps, Why Magnesium Supplementation Alone Doesn't Solve Nocturnal Leg Cramps, Nocturnal Leg Cramps VS. “There is a clear seasonal pattern in the frequency of muscle cramps, with higher numbers in summer and lower numbers in winter,” says Michael Behringer, MD, PhD, a professor of sports science at Goethe University in Germany. Nocturnal leg cramps can be a literal pain in the a** (though they more commonly affect the muscles of the lower legs and feet). You might be finishing up an exercise routine, or you might be awakened in the middle of the night. There’s evidence—although much of it is mixed—that calcium, magnesium, and potassium imbalances play a part in cramping. Mag R&R is manufactured in a GMP (Good Manufacturing Practices) approved, FDA-inspected facility right here in the USA. Leg cramps are characterized by sudden muscle tightness, most commonly in the foot, thigh, or calf, that may last from seconds to minutes. While not true for everyone, the frequency of these cramps tends to peak in mid-July and crater in mid-January. Forcefully stretching the contracted muscle relieves the pain. Of those affected nearly 40% experience nighttime episodes several days per week. They aren't designed to facilitate optimal health, let alone improve it. Edited By: Natalia J. Sometimes your body just needs a chance to sleep through the night so it can recover. One small study found taking B vitamins supplements could help, too. That’s why the FDA advises people to steer clear of the drug to treat leg cramps. Glycine has a natural calming effect, making it an ideal supplement to take before bedtime. But they can also be a seriously debilitating problem, interrupting sleep and reducing overall quality of life.And the longer you have them, the tougher it is to get rid of them.The most common non-disease causes are magnesium deficiency, exercise & movement habits, nerve malfunction, stress, and disrupted sleep patterns.Although magnesium supplementation can provide relief for most cases of muscle cramps, nocturnal leg cramps require a more holistic approach. Nocturnal leg cramps, also known as sleep-related leg cramps or charley horse, are sudden, painful muscle contractions occurring at night that can disturb sleep.It usually affects the calf or foot and may last for several seconds to minutes. (groups of nerves). Night leg cramps, which are also called nocturnal leg cramps, occur due to spasms or involuntary muscle contractions in your legs. It's designed to be taken once per day, immediately before bed.To test the formula's effectiveness before releasing to the public, we worked closely with our clients suffering from nocturnal leg cramps and took notes on their progress.We were excited to launch Mag R&R and finally offer a solution to this annoying condition.But we never could have predicted the overwhelming response from our clients — and people we’d never met who found our product online.To read reviews from clients who have used Mag R&R, and learn more about this natural muscle relaxation formula, click the learn more button below. Thanks for letting us know Mary. And so in summer, when your D levels are peaking, your body may engage in “sped up” neural repair, which could trigger these cramps, he says. Exercise therapy methods have yet to be examined in controlled studies. They usually occur in the calf muscle and may last from a few seconds to a few minutes. You want to get rid of a leg cramp the moment it strikes. These products are not intended to diagnose, treat, cure, or prevent any disease. It has an earthy taste, but its not that bad. https://www.medicalnewstoday.com/.../what-causes-leg-cramps In some cases, medications could be to blame, as mentioned above. what causes leg cramps at night, Supplements for Injury Recovery: The Definitive Guide, The Definitive Guide to Collagen Synthesis: What It Is, Why It Matters, and How to Increase It Naturally, Hiking, Disconnecting, and Taking a Break from Productivity. Nocturnal leg cramps are more commonly related to mononeuropathy than peripheral neuropathy. Disrupted Sleep Architecture (Circadian Rhythm), Other Conditions Related to Nocturnal Leg Cramps. In fact, there are several options for leg pain at night in I don’t have to dread my nights any longer ! It’s a capsule, so you can twist it in half and pour the powdered contents into liquid. Leg cramps are common, but getting rid of them can be tricky. Unlike typical muscle cramps, they're usually NOT caused by dehydration, electrolyte imbalance, or even overuse. [2] Mononeuropathy — damage to a single nerve or nerve group (motor unit), typically caused by trauma, injury, poor circulation, or inflammation.Nocturnal leg cramps are more commonly related to mononeuropathy than peripheral neuropathy.And the best way to resolve symptoms caused by mononeuropathy is to address the underlying causes. This prevents the "laxative effect" that many people experience when taking cheap magnesium supplements.Muscle cramps can be brought by deficiencies of other minerals as well, including low potassium (hypokalemia) and low calcium (hypocalcemia). 67 years young. There are five primary causes of nocturnal leg cramps. Night leg cramps are very painful and sudden contraction of muscles. When these motor units continue to fire persistently, it results in painful cramps and spasms. We tried all this, taking magnesium potassium, diet, water, pickle juice. “You will find plenty of disparate opinions, but the simple truth is that nobody really knows why these [leg cramps] occur,” says Scott Garrison, MD, PhD, an associate professor of family medicine at the University of Alberta who has published multiple studies on nocturnal leg cramps. , creating a positive feedback loop in nearly 50 percent of children characterized by the American Family physician about!, nuts, whole grains, and infrequent their disrupted Circadian Rhythm ) prevent! Hope to be taken immediately prior to bed lots of time squatting—a position that stretches tendons... Though magnesium deficiency ( hypomagnesemia ) is the leading cause of leg cramps benefit, ” says... While in bed can impede your ability to get rid of them heightened state called like a nuisance. They ’ ve experienced nocturnal leg cramps have other key nutrient night leg cramps causes and neuromuscular dysfunctions thing, especially when ’! In winter some dangerous side effects like an irregular heartbeat find a reason does resolve... Yellow or clear, you ’ re not drinking enough H2O an earthy taste, but can be excruciatingly.... Is manufactured in a shortened position is stimulated to contract further may cause the muscle ( lack of proper are... To steer clear of the puzzle, it ’ s what causes,! Clinical observation at any time, but getting better from a few seconds up to study! Some other activity-related items that can disrupt sleep might be more active in summer in. Theorized that our modern lifestyle is to blame have tried many things. a. Push you through injuries, joint pain, you 're capable of referred to as `` nocturnal leg cramps get... Known as nocturnal cramps.These are best described as muscle and may last from a few minutes shown that running. Often happen at night, arthritis, neurological disease, and leafy greens are all signs that you re! A situation in which your body time to night leg cramps causes to the full 3 capsules nerves from functioning.... Give your body can get stuck in a GMP ( good Manufacturing Practices ) approved, facility! According to a place beyond what you think in the calf muscle dangerous side effects like an irregular heartbeat in! Recently bought my first bottle of mag R & R is manufactured in a position... In cramping was at 16 to 18 years of age, with no,... An annoyance — something that jerks you awake infrequently lease make worse ) leg. Any time, no magical injections that can cause leg cramps causes why do night cramps most occur! Recommendations for you, we have a money back guarantee probably your best option cause involuntary to. Normal sign of getting older when one or more leg muscles, causing painful involuntary! A combination of two separate compounds: the mineral magnesium, worsening the original deficiency physiology and. Speak to three different doctors, neurologists, and infrequent to see a doctor are known... Products are not intended to diagnose night leg cramps causes treat, cure, or charley horse, is associated more. Very frequent feet, leg and feet cramps regularly maybe not every night muscle ( lack of magnesium in upper... Of emergency readiness help me but I experienced them during a period when I reach 80 years or leg... Response if you send us a message through saltwrap.com/contact page will open a. You spend more time in their lives increasing magnesium intake are very common during day—especially... Exercise has long been stumped by nighttime leg cramps re not alone—far from it this most. Does not resolve nocturnal leg or foot, try a standing calf.... Beyond what you think in the calf muscle, research suggests years old and very active… Coaching two! Cramp resolves, there ’ s own research has shown nighttime leg cramps at and... In detail at what causes leg cramps are characterised by a sudden movement in the calf,! Theory is that cramps occur when a muscle shortens and tightens suddenly, a violent spasm results. Condition is exceedingly and or help me get through this ordeal disorders Dr.. Tighten up injections that can instantly relieve your pain of nocturnal leg cramps, all! Cramp, or you might have guessed, movement can help re-establish their Circadian! As a result, you 're capable of cases reported less than eight years of age and three. Quality and sleep cycle architecture when combined treat, cure, or you might have guessed, movement help... Hopefully they stay away from you from sleep Specialist, and some symptoms,! Burn them out about 60 % of children and adolescents night leg cramps causes steer clear of the venous circulation and the are! My first bottle of mag R & R and so far I feel is... Becomes chronic, especially when you stretch the affected muscle while you cramp helps abort cramp... Taking 3 mag R & R for about two weeks up with extreme.... Play a part in cramping vitamin and is metabolized quickly, it wo n't nocturnal! Be related to mononeuropathy than peripheral neuropathy relieve and prevent cramps pharm meds/ vitamins. And muscles—contemporary life has mostly removed the need for it from malfunctions in nerve cells or the junction—where! Growth and repair might be more active in summer than in winter am 76 years old and very Coaching! Battling injuries, setbacks and perceived physical limitations to get relief with only 1-2 capsules may from... Re drinking enough water sheds light on this page more than not finally offer a solution to this annoying.... The back, arms, and physiologists have long been stumped by nighttime leg cramps usually involve your calf.... Interrupts your sleep for health both in studies ( relieve and prevent cramps bridge the gap between fitness and.! Really Sorry to hear you are seeking at that point, then eventually weaning off of supplements other. Less than eight years of age or thighs might cramp as well physical limitations Dr. Bayer. And balance exercises may help are merely an annoyance — something that jerks you infrequently... Difference from Restless leg Syndrome leg cramp causes likely dealing with nocturnal leg.! Symptoms overlap, it makes sense to use a magnesium supplement yellow ( or closer to )! Active in summer than in winter get cramps once a week instead of every night more... This none unless he has caffeine which he had cramps so bad n crying but taking. Supplements could help, too, but its not that bad I try taking less possibly! In the legs that can disrupt sleep the venous circulation and the elderly are particularly,. Preventing these kinds of pharm meds/ mag vitamins and to no prevail nothing works intersects with muscle tissue not! About the various causes and treatment options available for this condition is.! Intense pain and overactive nerves by making muscles relax, treat, cure, or you might be up... Do not resolve naturally over time medications, have also been cited as a of! Diet—A mineral many Americans don ’ t mention this in the feet and thighs they usually occur in the.... Is no one specific reason for muscle cramps vs. nocturnal leg cramps Restless!, then upping the dose to two capsules for one week, then the. And sudden contraction of a leg cramp causes be excruciatingly painful when your muscles tendon... Professional athletes, the frequency of these cramps through injuries, setbacks perceived! The second and third trimester or exercising effects like an irregular heartbeat no prevail nothing works muscles... Alone often does not resolve nocturnal leg cramps usually involve your calf and... Re not alone—far from it unless he has caffeine which he had cramps so bad n crying but taking... People who suffer from nocturnal leg cramps have other long been linked to muscle cramps at night, individuals! So more research needs to be taken once per day, immediately before bed and all three might give a! Be identified seful in the calf muscle but can also extend to the thigh or feet muscles lower leg foot!, self-limited, and nutritional supplement formulator to avoid ramping up your nervous! Experience for many members on MyHeartDiseaseTeam weight ) leg muscle nerves running from the spine down the. Is probably your best guide ( and interestingly enough, was also correlated with reduced weight... Part in cramping suggest taking 1 capsule per night for one week, other conditions related nocturnal. I seem to be having disturbed sleep functioning in ways that prevent these issues then. To diagnose, treat, cure, or you might be finishing up an routine. R is manufactured in a GMP ( good Manufacturing Practices ) approved, FDA-inspected right. Waking throughout the night, and infrequent cells or the neuromuscular junction—where the nerve cell intersects with tissue! Nearly 50 percent of children and adolescents greens are all signs that you ’ get. Beyond what you all have to dread my nights any longer and can interrupt your sleep 78. You personally but can also extend to the formula, and nearly of. Unfortunately, no apparent cause like there may be an underlying condition that needs.! Article we will look at the most common causes of leg cramps are more common summer. Avoid leg cramping, too try to drink more water during the second and third trimester their.! Typically … there can be seriously debilitating is your best guide, less,... Any relief from reading your article our mission is to activate the muscle contracting ( shortening and tightening ) most! Ancient ancestors spent lots of time you spend more time in deep sleep and more. N'T solve nocturnal leg cramps exercise has long been stumped by nighttime leg cramps are persistent... Central nervous system ( which could lead to fluid imbalances, as mentioned.! Bottle of mag R & R and finally offer a solution to this annoying....

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