Painful leg cramps are more common than you think. Also known as nocturnal leg cramps, up to 60% of adults report that they have experienced the condition, according to a study published in the American Family Physician.
Dr Lakshay Bhaktiani (PhD scholar), Physiotherapy and Rehabilitation, PSRI Hospital, New Delhi, describes leg cramps as sudden involuntary muscle contractions that happen mostly in the calf region, which is in the lower part of the leg. They cause intense pain and discomfort, which results in awakening the individuals from their sleep. Here’s a detailed understanding of what causes leg cramps at night and ways to manage the condition.
Also Read: Muscle Pain: Learn About Its Causes, Diagnosis, And Remedies
Understanding The Causes And Risk Factors
Unfortunately, there isn't an exact cause of nighttime leg cramps. However, research suggests overexertion and overuse of muscles can contribute to the condition. This is one of the reasons why athletes may be more prone to experiencing leg cramps at night.
Additionally, people with altered electrolytes, also known as electrolyte imbalance, may also be at a greater risk of getting leg cramps at night, says Dr Bhaktiani.
Electrolytes are minerals that play a vital role in many bodily functions, like muscle and nerve function, hydration, and even regulating blood pressure. Electrolyte imbalance occurs when the levels of minerals in your blood, like sodium and potassium, stray too far from their normal range, leading to various symptoms, including muscle cramp.
Leg cramps are especially common at night because your muscles are less active during sleep, which can make them tighter and more susceptible to cramping.
But apart from these common causes, other factors that can increase your risk of nighttime leg cramps include:
- Old age
- Pregnancy
- People with certain medical conditions, like diabetes, kidney diseases, and neurological disorders
- Dehydrated individuals with less intake and more output of water
How To Relieve Leg Cramps
Nighttime leg cramps can occur suddenly, causing great pain and discomfort. But they're harmless and go away on their own in most cases. However, if the pain is persistent and if you have it regularly, here are some strategies to manage it, as recommended by Dr Bhaktiani:
- Stretching for 30 seconds of hold and 3-5 reps
- Simple exercises, like rotating the foot, stretching the ankle, and bending the knee
- Regular physical activity
- Staying hydrated by drinking plenty of fluids
- Maintaining a balanced diet rich in vegetables, fruits, and whole grains
- Taking adequate amounts of minerals, like calcium, magnesium, and potassium, through a diet
- A warm bath before sleep
- Massaging the area by hand
- Applying heat to the muscle
- Address any health concerns that may be causing leg cramps.
However, if things still do not settle, consult a healthcare professional for further examination and appropriate treatment, the doctor advises.
Conclusion
Nighttime leg cramps can be painful, disrupting sleep and making you feel lousy. Muscle fatigue, dehydration, electrolyte imbalances, and even some medical conditions can be behind these cramps. The good news is that there are ways to treat and manage the condition. Staying hydrated, keeping your electrolytes balanced, stretching before bed, and addressing any health concerns can all help prevent cramps. Additionally, regular physical activity and eating a healthy diet can also be beneficial. If cramps are frequent or severe, do not forget to consult a doctor, as they might signal a bigger issue.