Leg Cramps at Night: Learn Why and How to Treat Them
A muscle cramp is a sudden contraction of the muscle fibers that causes a sharp pain, most often felt in the legs, feet or toes. The cramp feels like the muscle is tied in a knot and the pain doesn’t stop until the muscle can relax again. According to Krystal Valdez MSN, Quality Director at PIH Health, leg cramps are usually harmless other than the temporary pain they cause.
Nocturnal leg cramps happen at night and can prevent a good night’s sleep. The pain can last for just a few seconds to a couple of minutes and soreness can be felt for a few hours after the cramping has stopped.
Why Leg Cramps Happen at Night
Muscle cramps are common at night when people are not active or when they are asleep. Leg cramps have many risk factors so finding the root cause isn’t always easy. Knowing the common causes of muscle cramps can help manage or prevent them altogether.
- Nutrition. Not getting enough or depleting certain nutrients will cause leg cramps. Develop a nutritious diet to reduce this. Drink enough fluids to prevent dehydration, and consume carbohydrate-heavy foods such as bananas, sweet potatoes or brown rice before and after a workout to prevent carbohydrate depletion.
- Disease. Diabetic nerve damage, peripheral artery disease, kidney failure and blood flow problems are types of diseases that can cause leg cramping. See your doctor if you suffer from leg cramps often and do not know the underlying cause.
- Overwork. Sometimes overworking leg muscles at the gym, while playing sports or doing work in the yard can cause cramping at night. Take the time to properly stretch and hydrate before and after a workout.
- Pregnancy. Cramps in the calf or foot are common in the second and third trimester of pregnancy. Stretching, getting plenty of calcium and drinking plenty of water can help.
Relief for Nocturnal Leg Cramps
When a leg cramp comes on, stretch the leg out straight and gently rub and massage the muscle to help it relax. Another option is to stand up and put weight on the leg that is cramping. Putting weight on the cramped muscle can help relax it and relieve the cramping. This can also help a cramp in the back of the thigh.
Preventing Muscle Cramps
Magnesium is a mineral that the body uses to regulate muscle and nerve function. It also helps to regulate blood pressure and sugar levels, and in making bone, DNA and protein.
Despite the importance of magnesium in the body and the number of over-the-counter remedies on the market for leg cramps, the National Institutes of Health reports that magnesium supplements do not reduce the number or the severity of nocturnal leg cramps. Be sure to check with your primary care provider before starting any new supplements.
Next Steps
If cramping interrupts your sleep, it may be an indication of an underlying disease or condition. Make an appointment with your doctor. If you need to find a doctor visit PIHHealth.org/Doctor.
