Night-time leg cramps can strike suddenly, waking you from sleep with a sharp, agonising pain in your calf. While often harmless, they can occasionally signal a more serious health issue.
Why cramps happen at night
Most leg cramps occur during or after heavy exercise, or at night while resting, especially when your foot points downward and tightens the calf muscle. Some medical conditions and certain drugs can cause them, as well as additional risk factors that make them more common.
Many people assume cramps are caused by deficiencies, but according to Healthline they are more attributed to how you are resting at night. 'In most cases, nocturnal leg cramps are idiopathic, which means their exact cause isn't known,' they write.
'Night-time leg cramps may be related to foot position. We often sleep with our feet and toes extending away from the rest of our bodies, a position called plantar flexion. This shortens the calf muscles, making them more susceptible to cramping.'
Additional factors include leading a sedentary lifestyle, muscle overexertion, improper sitting position, prolonged standing, abnormal nerve activity, and the shortening of tendons naturally over time.
Who gets them most often
Cleveland Clinic writes: 'Night leg cramps (nocturnal leg cramps) can happen to anyone at any age, but they happen most often to older adults. Of people over age 60, 33% will have a leg cramp at night at least once every two months.'
'Nearly every adult aged 50 and older will have them at least one time. Approximately 40% of people experience leg cramps during pregnancy. Healthcare providers believe that's because the extra weight of pregnancy strains your muscles.'
When cramps could be serious
While most of the time cramps are not serious and subside in a few seconds or minutes, they can sometimes be a sign of a more serious problem. Medical professionals note that it is unlikely cramp would be the first sign of a more serious medical condition.
Signs that could indicate that cramps are a part of a more serious problem are if they cause severe pain, happen very often, or come with leg swelling, redness, skin changes, or muscle weakness.
Healthline notes that cramps can be symptoms of:
- Pregnancy
- Structural issues, such as flat feet or spinal stenosis
- Neurological disorders, such as motor neuron disease or peripheral neuropathy
- Neurodegenerative disorders, such as Parkinson's disease
- Musculoskeletal disorders, such as osteoarthritis
- Liver, kidney, and thyroid conditions
- Metabolic disorders, such as diabetes
- Cardiovascular conditions, such as heart disease or peripheral vascular disease
- Medications, such as statins and diuretics
Circle Health Group says: 'If cramps persist, it might be a sign of an underlying condition. Seeking a health specialist's advice is recommended, as they could indicate a deeper health issue. Medical professionals can diagnose potential underlying conditions like electrolyte imbalances or circulatory problems and come up with a plan to give you appropriate treatment.'
How to relieve and prevent cramps
If a cramp strikes in the middle of your night, the quickest way to relieve the sensation is to straighten your leg and flex your foot by pulling your toes up toward your shin. Other methods that can help include gently massaging the offending muscle, walking around, or applying a warm pad to the area.
To help reduce cramps, eating a balanced diet to ensure you're getting essential minerals like calcium, potassium, and magnesium can have an effect, as well as drinking more water and cutting back on alcohol and caffeine. Simple calf stretches for a few minutes every night before you sleep can also help, and so does moving more during the day to keep your blood flowing.
While in bed, keeping your blankets and bedsheets loose at the bottom can prevent your feet from pointing downward while you sleep, and therefore lessen the likelihood of cramps.
