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Night cramps can be troublesome. They occur suddenly during sleep, last a few seconds or a few minutes, but pain in the calf or thigh muscles can continue until the next day. The cruel awakening is caused, among other things, by prolonged inactivity of the legs, they most often occur in the calf, and cramps in the thighs or feet are not uncommon. Leg cramps affect men and women over 50 years of age. What causes them and how can they be effectively eliminated?
Cramps are not restless legs syndrome
People often confuse cramps with restless legs syndrome, which is a neurological disorder primarily characterized by an urge to move the lower limbs. Restless legs syndrome is not accompanied by cramps or pain; it is a sensation of tingling or discomfort. And while in that case it involves moving the legs to get relief, in nocturnal cramps movement is restricted, and the muscles can instead be relaxed by stretching.
Causes and risk factors for the development of nocturnal lower-limb cramps
What causes painful night cramps? The causes of this condition are often unknown, but there is a range of risk factors, which include:
- sitting for many hours on an office chair, lying down during prolonged illness;
- excessive physical activity of the lower limb muscles, running, sports activities;
- static standing on a hard or concrete floor;
- spine problems and incorrect posture, flat feet or other orthopedic issues;
- pregnancy, sudden weight gain;
- alcoholism, dehydration;
- Parkinson’s disease, neuromuscular disorders;
- diabetes;
- use of medications, especially diuretics, statins or beta-agonists.
How are nocturnal leg cramps treated?
Treatment of leg cramps is based on an examination by a doctor and identifying the cause of the problems. In cases of frequent dehydration it is necessary to maintain a proper fluid intake during the day so that the body is hydrated with about 2 liters of non-alcoholic beverages. Ideally drink plain water, teas without diuretic effects, or water with lemon. A doctor may also recommend substances containing horse chestnut extracts, which increase blood flow to the legs; the contained substances also help reduce swelling and lower the risk of varicose veins.
Relaxation and a hot bath before bed
To relax the muscles before sleep it is advisable to relax and take a hot bath to remove muscle tension. A bath with added Epsom salt in the tub is beneficial, or soak the feet for 20 minutes in warm water with this salt in a basin. Sprays with magnesium chloride, sold in pharmacies or drugstores, also help. Calves and thighs are rubbed with an emulsion, because magnesium is absorbable through the skin and increasing it in the body leads to elimination of cramps. A deficiency of magnesium and potassium is often a common cause of cramps, therefore a doctor should have laboratory blood tests performed to prove the deficiency and prescribe medication or recommend appropriate supplementation of these minerals. A banana once a day as a snack can also help with supplementation.
Further recommendations for relaxing the lower limb muscles
To relax the muscles before sleep you can warm the legs using a heating pad. Movement helps, especially aerobic activities, water aerobics, walking, yoga or swimming. To improve posture it is advisable to wear ergonomic footwear or supplement regular shoes with orthopedic insoles; wearing high heels is not recommended.
What to do in case of nocturnal cramps:
- Sit up and extend your legs, try stretching the soles and toes.
- Try standing up and walking around, shake the painful leg to improve blood circulation.
- Try gently massaging the area where the cramp occurred.
- Get a breathable blanket, sleep in loose pajamas to prevent cramps.
- A cold compress will relieve pain and cramps.
- Folk remedies can also help with painful cramps, such as rubbing the feet with warm rum or washing them with cold water mixed with vinegar and salt.
