Many people experience those agonizing leg and foot cramps that jolt you awake and can ruin restful sleep. While exact causes are unknown, the muscle spasms often are triggered when people contract their calf muscles while turning over in their sleep. See your doctor if your leg cramps become particularly troublesome or you think they might be connected to an existing health condition.
Risk Factors for Night Cramps
Doctors identify multiple risk factors associated with leg cramps, including chemical imbalances, dehydration, too much or too little exercise, alcohol consumption, and medications such as diuretics, cholesterol-lowering statins and some antidepressants. According to Sleep Disorders Guide online, calcium deficiency is a common trigger, especially among postmenopausal and pregnant women, although potassium, magnesium and sodium imbalances also are factors. Quinine can be effective in managing cramps but it also can have serious side effects. It is usually prescribed only for extreme cases.
Preventive Exercises
After examining the efficacy of quinine for managing nocturnal leg cramps, a study published in the March 2005 edition of "The British Journal of General Practice" concluded that "a significant number of patients" taking the drug long-term might achieve the same benefits from calf-stretching exercises. New York University's Langone Medical Center advocates stretching three times daily, once just before bedtime, by putting your hands against the wall, stepping backward, locking your knees and leaning forward with heels on the floor until you feel a strong pull in your calf muscles. Hold the position for at least 10 seconds and repeat the exercise two or three times. If cramps occur in your feet, rolling a tennis ball around under your bare soles for a few minutes every day helps keep muscles flexible.
When Cramps Strike
A combination of stretching and massaging the cramping muscle should help bring relief. Grab the front of your foot and pull it toward your knee to lengthen the muscle in spasm. Stand on the affected leg with your full weight on your heel and try walking the cramp off. Massage the affected muscle with an up-and-down kneading motion until the cramp subsides.
In Addition to Exercises
Applying heat or cold to cramping muscles can help end spasms if exercises haven't worked. Try sitting in a hot bath or holding a heating pad, hot water bottle or cold pack to your leg. Sleeping with your toes pointing downward can trigger cramping when you try to turn over, so find another comfortable position and avoid tucking the covers too tightly at the foot of the bed. If your legs and feet get cold at night, put an extra blanket over them for warmth. Sleep Disorders Guide advocates adding more calcium to your diet in the form of nonfat yogurt, skim milk or supplements, drinking plenty of fluids to keep muscles hydrated, and wearing more comfortable shoes.
When to See Your Doctor
Occasionally, leg cramps may signal serious problems such as inflammation, complications from diabetes, or neurological conditions such as Parkinson's disease. If cramps occur during the daytime or are accompanied by swelling, inflammation or persistent tenderness, see your doctor.
