Leg cramps at night are painful, sudden involuntary contraction of the muscles in your calf and sometimes the feet. As many as 70 percent of elderly people have experienced nighttime leg cramps at least once in their life, according to Tufts University. Leg cramps typically occur as you begin to fall asleep or wake up and can last for up to 10 minutes.
Causes
The exact cause of leg cramps at night has yet to be determined, explains the Cleveland Clinic. Common factors associated with nighttime leg cramps include dehydration, prolonged periods of sitting, overuse of the leg muscles, sitting improperly and spending long periods standing on concrete floors. Medical conditions, such as diabetes, Parkinson's disease, peripheral vascular disease and endocrine disorders, can also cause leg cramps at night. Medications to treat these conditions may play a role in the development of the cramps.
Foods For Cramps
Tufts University suggests eating a well-balanced diet that contains plenty of vitamin A, calcium, vitamin E, potassium and magnesium may help prevent nighttime leg cramps from developing. Foods high in vitamin A include sweet potatoes with the peel, carrot juice, canned pumpkin and organ meats such as liver or giblets. Consume more calcium by including dairy products, sardines, tofu and pink salmon in your diet. Good sources of vitamin E include sunflower seeds, sunflower oil, almonds and turnip greens. Increase your consumption of potassium by eating more sweet potatoes, tomato paste, beet greens, halibut and soybeans. Magnesium food sources include pumpkin and squash seeds, nuts, spinach and soybeans.
Cramp Relief
Several activities will help you relieve a nighttime leg cramp. Flex your foot up toward your head to stretch the muscle, advises MayoClinic.com. Increase the circulation to your leg muscles with massage, a hot shower, a warm bath or jiggling motions. Ice, when used in combination with massage, may also help relieve some of the pain.
Prevention
Prevent leg cramps at night by making slight changes to your daytime routine and night time habits. Prior to going to bed and at three other times each day, stretch your calf muscle to increase your flexibility, advises the Beth Israel Deaconess Medical Center, a teaching hospital of Harvard Medical School. Regular exercise and supportive shoes may also help decrease your leg cramps. Other common ways to prevent leg cramps include drinking plenty of water, sleeping on your side and not tucking in your covers.
Considerations
Some leg cramps result from serious medical conditions. Seek immediate medical care if your cramps are severe, respond poorly to simple home treatments or occur frequently, the American Academy of Orthopedic Surgeons recommends. You may have a problem with circulation, metabolism, nerves, hormones, nutrition or medication.
