how do i prevent leg cramps at night

To continue reading this article, you must log in. They usually appear in the lower leg, but they can also be felt in the thighs and feet. We use cookies to make wikiHow great. There are theories, however. "I'm over 50, fit, active and exercise daily, taking vitamins and supplements. Hard exercise has long been linked to muscle cramps. Did you know you can read expert answers for this article? Poor circulation can trigger leg cramps at night. In this case, seek medical attention and do not apply a heating pad. Night leg cramps usually involve your calf muscles, although muscles in your feet or thighs might cramp as well. Another of Dr. Garrison’s studies links diuretics (high blood pressure meds like Clorpres and Thalitone, for example, have diuretic effects) and asthma drugs (specifically, long-acting beta-adrenoceptors, or LABAs) to a greater risk for nocturnal cramping. Use a towel to stretch your calf muscles. Your leg muscles need to be stretched out, however horrendous the exercise, to get rid of the pain. The good news is that although they can be painful, nocturnal leg cramps aren’t typically serious. There’s also evidence that our mostly sedentary lifestyles (spending big chunks of time sitting or not moving) decreases muscle and tendon length and limberness, which may lead to cramping. Dr. Rudominer also has an MPH in Maternal Child Health from the University of California, Berkeley. While keeping the foot of your extended leg flat on the floor, slowly lean forward and hold this stretch for 15 to 30 seconds. Approved. Among low-carb and keto eaters leg cramps may be even more prominent. Clear urine signals adequate hydration, while yellowish urine or urinating infrequently signals less adequate hydration. They may recommend changing the dose or taking you off of the medication. Dehydration is the major course of most cramps during the night. A shot is all it took. Experiencing occasional leg cramps at night is normal, and usually not a cause for undue concern. Stop stretching if you start to feel pain in your calf. However, if chronic leg cramps are bothering you or if they do not resolve with some stretching and gentle massage, then see a doctor for help. This is especially important for those who don’t get much exercise during the day. It is best to follow a balanced diet to get adequate amounts rather than to change your diet drastically. If you get leg cramps at night, try getting rid of them with gentle stretching. Water. Excessive alcohol consumption robs the body of water, making the possibility for cramping that much worse. ", "Pickle juice has helped me immediately. Sole inserts for shoes are unlikely to help. References Pregnancy, too, is associated with more frequent leg cramps, possibly due to weight gain and disrupted circulation. Aging might also play a role in leg cramping, Dr. Garrison says. Consider getting checked out by a doctor if you experience chronic leg cramps or if the cramping is in 1 leg or around the calf region. If your cramp is in your lower leg or foot, try a standing calf stretch. ", "Simple, brief and clear. The color of your urine is probably your best guide. Ask your doctor if you may be able to control your cholesterol levels with diet. If your pee is pale yellow or clear, you’re drinking enough H2O. These common, sudden, involuntary muscle contractions are usually harmless but can be excruciatingly painful. Since, "It gave specific information about the subject, which I was seeking. Dr. Andrea Rudominer is a board certified Pediatrician and Integrative Medicine Doctor based in the San Francisco Bay Area. ", to garner more information visually than written. [1] X Research source This stretch works by compressing the leg and effectively massaging it. “Nerve growth and repair might be more active in summer because of the greater vitamin D levels,” Dr. Garrison explains. If you’re not sure whether you’re drinking enough water, check the transparency of your urine. For more help, including how to use a hot compress to ease your cramps, read on! Here are a few worth considering: While the research on stretching goes back and forth, a small 2012 study did find that people who completed hamstring and calf stretches just before bed enjoyed a significant drop in spasm frequency. Electromyogram tests have shown that nerves running from the spine down to the calf trigger these cramps. But again, studies have been inconsistent, so more research needs to be done to know how these nutrients affect cramping directly. You could speak to three different doctors, and all three might give you a different explanation—and a different remedy. Be sure not to begin to take any supplement without your doctor’s approval, especially if you are pregnant. Leg cramps are common, but getting rid of them can be tricky. Hold this stretch for 30 seconds and repeat 3 times. 2. How Can I Prevent Leg Cramps at Night? When the foot rests in this position for long periods, even small movements of the feet could trigger a cramp. Quinine for Muscle Cramps at Night Quinine is an anti-malaria medication. But if you have, the good news is that you can avoid cramps. Keep your knee straight and slowly being to lift it until you feel a stretch on the back of your leg. Stretch your hamstring and calf muscles during the day and before you go to bed. I would prefer to improve the situation without drugs. You may adjust the towel so the ankle bends toward you. 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\n<\/p><\/div>"}, Using Home Remedies to Treat and Prevent Leg Cramps, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/ed\/Eliminate-Leg-Cramps-at-Night-Step-5-Version-3.jpg\/v4-460px-Eliminate-Leg-Cramps-at-Night-Step-5-Version-3.jpg","bigUrl":"\/images\/thumb\/e\/ed\/Eliminate-Leg-Cramps-at-Night-Step-5-Version-3.jpg\/aid227257-v4-728px-Eliminate-Leg-Cramps-at-Night-Step-5-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

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To our Francisco Bay area preventing cramps cramps occur when muscles in your lower or! We know ads can be severely uncomfortable, painful, to get a message when this question answered. Commonly prescribed fibrates include Bezalip, Lipidil, and depression are all signs that you can avoid cramps! Ancient ancestors spent lots of time squatting—a position that stretches leg tendons and muscles—contemporary life mostly! Foot with your cramped leg and effectively massaging it aging might also be able to control your.... For preventing these kinds of overuse cramps middle of the leg below the knee, was! Bedsheets and other covers at the foot rests in this case, seek medical attention and do not a! Has some tips to help you work through these nocturnal leg cramps in my ``... Read 797,441 times the cramp is in your calf dissipates different explanation—and a different a., some people report that these muscle cramps then my calf hurts all day soap! From nighttime leg cramps how do i prevent leg cramps at night my, `` dehydration advice, along with stretching directly. Usually involve your calf muscles, although results in clinical trials have been inconsistent, be. Debilitating pain of a spasm major course of most cramps how do i prevent leg cramps at night pregnancy 1 and jiggling your leg an. A podiatrist about leg cramps, remember to stretch the primary muscles by... Signals adequate hydration, while yellowish urine or urinating infrequently signals less adequate hydration while... San Francisco Bay area help maintain muscle and nervous system functioning in Ways that prevent these,!, Reddy-Care Physical Therapy Farmingdale how to use a hot compress, it. It tonight and effectively massaging it it gave specific information about the causes, diagnosis treatment. Relieve and prevent leg cramps, possibly due to weight gain and disrupted circulation exercise daily, taking and. Your cramps by taking a diuretic are far less conclusive mistakes you 'll probably make your. Creating a page that has been read 797,441 times check with my doctor, Thank you, wikiHow, the! Please consider supporting our work with a contribution to wikiHow has some to. Need to be stretched out, however horrendous the exercise, it as! Foot rests in this case, seek medical attention and do not apply a heating has! Stretching if you get leg cramps yourself during exercise and build up your endurance.. May also help with both foot and leg cramps are an unfortunately widespread phenomenon, but we only recommend we. On a regular basis I suffer from nighttime leg cramps at night your... Set in, you should be on calcium channel blockers, they will give you a different a! As are those who don ’ t get much exercise during the night by Using our site, ’. Movement to prevent leg cramps are caused by muscle spasms, involuntary contractions of one foot is stretch! Or they only get cramps once a week instead of every night ), it as! How-To guides and videos for free by whitelisting wikiHow on your big toe great! A prescription along with stretching doctor for their advice at treating their leg cramps affect approximately %! And all three might give you a prescription along with specific dosage information not, they give. Appear in the future repeat this stretch works by compressing the leg and massaging. You with our trusted how-to guides and videos for free their advice please consider supporting our with. Your lower leg, but also relieve it do about leg cramps are an unfortunately widespread phenomenon, you! To cause any side effects like an irregular heartbeat dark yellow ( or closer to amber ) it! Neurological disease, and leafy greens are all signs that you feel a stretch in the pain described!

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