Night Cramps
What are night cramps?
Night cramps, also known as nocturnal leg cramps, are painful, involuntary contractions or spasms in the muscles of your legs. They usually occur when you’re in bed and involve the muscles in your calves – however thighs or feet may also be affected. They are known as night cramps because they occur when the body is asleep and the muscles are relaxed.
Anyone can get night cramps, although they are more common in older people due to the natural shortening of the tendons as you get older, and in women. Almost all adults over 50 years will have at least one episode of night cramps, while 33% of people over the age of 60 will experience them at least once every two months. Around 60% of adults get nocturnal leg cramps, while about 40% of children and teenagers are affected.
What happens during a night cramp?
During a cramp, the muscles involuntarily contract without warning, causing a painful spasm which can wake you up from your sleep. Your muscle may feel like a tightened knot which can be extremely painful, with the cramp lasting anywhere between a few seconds to several minutes. The muscles in the area that experienced the cramp may also hurt for a few hours afterwards. Your muscle may feel like it’s seizing, may be hard to the touch or even visibly spasming.
What causes cramps at night?
The exact causes of leg cramps aren’t fully understood. Some occur for no known reason and are called ‘idiopathic’ cramps. Possible causes of these include:
Involuntary discharging of the nerve
Restricted blood supply
Excessive high-intensity exercise
Stress
Other possible causes and factors that can increase your risk of having them include:
long periods of sitting and/or limited exercise
overexertion of muscles through too much exercise
sitting with legs crossed or toes pointed for long periods of time
prolonged standing
abnormal nerve activity
shortening of tendons (which happens as we age)
Leg cramps can also be associated with other medical conditions such as:
pregnancy
flat feet or spinal stenosis
neurological disorders (e.g. motor neuron disease and peripheral neuropathy)
neurodegenerative disorders (e.g. Parkinson’s disease)
musculoskeletal disorders (e.g. osteoarthritis)
conditions of the liver, kidney and thyroid
diabetes
cardiovascular disease
low potassium levels
medications
dehydration
alcoholism
When to see your doctor
Most of the time, leg cramps are nothing to worry about, even though they may be painfully annoying. However, there are some circumstances when you should see a doctor. Seek medical attention if you experience persistent night cramps, and urgent medical attention if you experience:
severe night cramps
leg cramps after being exposed to a toxin such as lead
It’s also wise to schedule a check-up if:
leg cramps interrupt your sleep so much that you can’t function during the day
muscles weaken
How to stop leg cramps at night
While there is no way to predict whether you’ll have a night leg cramp, there are some steps you can take to ease one when it takes hold.
Stretch by straightening your leg and then flex it by pulling your toes towards your shin
Massage the affected area
Stand up and press your feet against the floor
Walk around and wiggle your leg as you walk or walk on your heels
Apply a heat pack to the affected area or take a hot shower or warm bath
Apply a cold pack to the affected area
Use over-the-counter (OTC) painkillers to relieve pain
Elevate your leg after the cramp passes
Can I prevent night cramps?
It’s not always possible to prevent leg cramps. However, there are a few things you can do that may help reduce your risk.
Ensure you’re adequately hydrated by drinking 6-8 glasses of water (1.5 – 2 litres) a day and limiting alcohol and caffeine
Gently stretch your leg muscles before you go to sleep
Keep bed covers loose around your feet
Wear supportive, well-fitting shoes
Stretch your muscles before and after exercise
Avoid sleeping in positions where your feet point downward
Exercise or stretch your legs frequently
Engage in mild exercise (e.g. walking or riding a stationary bike for a few minutes) before bed. However, be aware that strenuous exercise before bed can interfere with your sleep
Magnesium supplements are often recommended for leg cramps. While there is some evidence that it can help pregnant women, there is limited evidence that it helps other people.
Any number of issues may contribute to your night leg cramps, including health conditions or medication. At MediADVICE, we are here to help with expert advice and a range of products that may suit you. Speak to us today.
General advice only – this information should not replace the information provided to you by your health care professional. If symptoms are severe or persist, please speak to your health care professional. Information current as of date of publishing.
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