Leg cramps are a common occurrence in sports and athletic events such as marathons and bike races. There is also a type of leg cramp that takes place at night called "nocturnal leg cramps." Both of these have been coined "charley horses," and they are characterized by a sharp, painful muscle contraction that can last for several minutes at a time. There are steps, however, that you can take to try to prevent these leg cramps.
Step 1
Stay hydrated. Being properly hydrated is key to all the proper functions of the human body, especially muscle contractions. If you are dehydrated, you increase your chances of developing cramps at night. To avoid this from happening, aim to drink eight glasses of water a day.
Step 2
Reduce the constriction. When you sleep with heavy, constricted blankets and sheets on your toes, you cause your muscles to be slightly contracted, which can lead to cramps. To avoid this from happening, keep your toes and feet loose underneath the blankets.
Step 3
Wear the right footwear. Wearing shoes and sneakers that are tight and do not fit right can lead to lower back pain and gait alterations. This can also have an effect on your leg muscles, causing them to cramp up while you are sleeping. To prevent this from happening, make sure to always wear comfortable footwear that fits properly.
Step 4
Do some exercise at night. Loosen up your leg muscles before you go to bed by doing some light, repetitive exercise. Go for a walk or ride on a stationary bike for about 10 minutes.
Step 5
Stretch out the legs. Stretching the muscles in your feet and calves before bed can also help prevent cramps. To do a calf stretch, stand about 2 feet away from a wall. Place your hands on the wall and lower yourself into it by bending your elbows. Hold for 30 to 45 seconds, release, take a few breaths and repeat four to six times. Keep your whole body straight throughout the stretch.
