How to deal with night cramps in the legs

Leg cramps are defined as the involuntary contraction of a single or a group of muscles and we have all probably experienced at least one. The sudden onset of the pain from the cramp, especially in the calf muscles can be quite incapacitating. Although it does not last for long it can leave you in agony and distressed for the duration of the cramping. The classic symptoms of a cramp in the leg are a sudden onset, often with a twitching like sensation. The pain can be excruciating. The muscles are tender with a hardness feeling and a tenseness sensation of the affected muscle. There is usually an inability to move the affected limb. There appears to be no correlation between age and leg cramps but older people do tend to get them more than the younger people. The nocturnal leg cramps that occur at night can be problematic in that they interfere with a person’s sleep leaving them feeling listless and tired. The exact cause and mechanism is not clear, but a number of factors can increase the risk of them occurring. They are more common during pregnancy as there are a number of hormonal changes and there is the additional strain on the legs. Over doing it when exercising leading to muscle fatigue may also increase the chance of muscles cramping. This can be a particular problem if the person is not accustomed to the particular exercise that they are doing. A poor fluid intake leading to dehydration can be a problem. Those who are overweight may also be at a greater risk due to the extra strain on the muscles. Cramps may also be a side effects of some medications such as diuretics. Those with a sedentary lifestyle who do not exercise also appear to be at a greater risk. Some mineral and vitamin deficiencies are also thought to be involved.

When a cramp occurs the best thing to do is stretch and rub the muscle gently until it eases. Try and stay relaxed and do some deep breathing often also helps. Once it settles, it is often a good idea to go for a bit of a walk around the house. If there is some pain after the cramping has stopped, then a heating pad or hot pack is often helpful, and so is a hot shower or bath. The best way to deal with cramps is to prevent them from happening in the first place. Drink plenty of fluids and make sure you have a good balanced diet. Reduce or eliminate the use of alcohol and coffee in the hours before going to bed. Stretching before going to bed is claimed by some to be helpful. Some specific supplements such as magnesium often get recommended, but these will only help if there is a deficiency. One simple tip is to avoid tight bed covers as this can easily twist your foot in the wrong direction and trigger a night cramp. Of most importance is to see your doctor if the cramps persist to be investigated for an underlying disorder.

Craig Payne is a University lecturer, runner, cynic, researcher, skeptic, forum admin, woo basher, clinician, rabble-rouser, blogger and a dad.