Nocturnal leg cramps, also called "charley horses," occur most often at night during sleep or rest. The cramp is a contraction of the calf muscles and sometimes involves cramping of the muscles in the feet, also. Nocturnal leg cramps happen suddenly and can cause intense pain. The muscle contractions can last as long as 10 minutes and cause lingering soreness in the leg after the cramp has subsided. Causes of the leg cramps may be related to medical conditions or activities. According to Cleveland Clinic, stretches can be effective in preventing nocturnal leg cramps and limiting the duration of a cramp.
Causes
Nocturnal leg cramps occurs mostly in older or middle-aged adults, although people of all ages can experience them Older adults who have cramps often see an increase in occurrence after the age of 50. The cramps can be caused by overexertion of the muscles, improper posture when sitting, sitting for long periods, dehydration and standing on concrete floors. Some medications and medical conditions can cause nocturnal leg cramps, including contraceptives, diabetes and Parkinson's disease.
Prevention
Stretch your leg muscles three times a day and before bedtime to prevent nocturnal leg cramps. Stand facing a wall with your feet about 3 feet from the wall. Place your hands on the wall, lean in and keep your knees locked and your heels on the floor until you feel the pull of your calf muscle. Prolong the stretch for about one minute. You can also hold the stretch for 10 seconds and repeat the stretch two to three times.
Foot Cramps
When your nocturnal leg cramps involve cramping of your feet, stretch your toes before getting in the bed. Sit on the edge of the bed or a chair and rest your foot on the knee of the other leg. Pull your toes forward gently and until you feel the muscles stretch, then press the toes backward gently in the other direction. Perform the same stretch on the toes of the other foot.
Limit Cramp Duration
When a nocturnal leg cramp occurs, sit and stretch your calf muscle by straightening your leg. Try pointing your toe and flexing your foot to stretch the muscle. Sit and use your hand to pull your toes up toward your knee. Continue to pull and stretch your muscles until the muscle contraction ceases.
Tips and Warnings
The Tufts University School of Medicine recommends a few practices to prevent nocturnal leg cramps: drink six to eight glasses of water each day; make sure your diet provides enough magnesium, potassium, vitamin A and vitamin E; try heating pads or riding a stationary bike before bed; and keep the bed covers loose around your feet. See your doctor about medications to relieve the pain of severe nocturnal leg cramps.
References
- Cleveland Clinic: Nocturnal Leg Cramps
- New York University Langone Medical Center: Nocturnal Leg Cramps
- University of Alabama Birmingham Health System: Cramps -- Legs, Nighttime
- Tufts University School of Medicine: Nocturnal Leg Cramps
- Cleveland.com: Some Things to Try to Help Ease Pain of Foot Cramps
