Leg cramps may be dreadful and even unbearable. They are considered like a jolt of pain which makes you roll out of bed, rubbing your calf or foot, and you wish that it would stop. These night cramps are never dangerous, but they are disruptive. They interrupt your sleep, leave you with sore muscles, and make you a bit nervous about returning to bed. Understanding the cause of why they come and what you can do to fix them is the first step to taking back control of your nights.
Causes of Nighttime Leg Cramps
Leg cramps don’t always come with a clear reason. Sometimes, they just happen without warning. But still, there are a bunch of possible causes doctors and researchers often point out.
One of the major reasons is dehydration. Water and electrolytes (such as potassium, magnesium, and calcium) help muscles work adequately. When the body runs low, the muscles might misfire, resulting in painful spasm.
Along with long sitting/standing, a weird position is also a common trigger. The muscles remain tense throughout the day, and when you finally decide to relax at night, they may respond poorly. The scenario is often the same with athletes; they experience cramps following a rigorous workout, especially when they skip stretching or try stretching too hard.
Some drugs like diuretics, commonly used as medications to treat high blood pressure, have the capacity to reduce the levels of potassium and magnesium, which may provoke spasms. Some of these conditions are diabetes, nerve problems, or even poor circulation.
With age, muscles begin to tingle and tighten, losing their elasticity, which increases the possibility of cramps.
Symptoms to Recognize
Common symptoms of leg cramps at night are as follows:
- Sudden sharp pain in the calf, thigh, or foot.
- The muscle hardens like a knot under the skin.
- The muscle may feel sore or Achy even after the cramp has gone
- The affected muscle can feel tensed and unresponsive.
Immediate Relief During a Cramp
In case of a cramp during the night, the following measures will help relieve the pain and get it over with faster:
- Pull the toes toward your shin, keeping the leg straight.
- Mild exercise will prompt blood circulation and relax the muscle.
- Stretching the cramped muscle can relieve tension
- Heat application gives greater muscle relief, depending on the warm towel, heating pad, or even a warm shower.
Lifestyle Adjustments
Although it is not possible to suppress every single cramp, there are a few things that can be do to reduce the likelihood of it occurring quite regularly.
- Stay hydrated: Keeping your body properly hydrated during the day allows your muscles to work smoothly. In case you are doing a lot of exercise or sweating a lot, you should consider adding electrolytes.
- Stretch at bedtime: A few stretches before bedtime can make a noteworthy difference. It signals your muscles to relax before you go to sleep.
- Watch your activity level: When you have been very active, give your muscles time to cool down.
