Get Rid of Leg Cramps at Night

This American Academy of Family Physicians article states that up to 60 percent of adults and 7 percent of children experience leg cramps at night.

If you count yourself among that percentage, then you know that leg cramps are definitely sleep disruptors. While there are many things you can do to get rid of leg cramps at night, you first want to rule out an underlying medical condition (Mayo Clinic). 

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Get Rid of Leg Cramps at Night

Stretch your Calf Muscles

Most of us use the calf muscles in our lower legs all day long. When you walk, run, drive, and go up and down steps; your calf muscles are shortening or contracting. Most of us skimp on stretching to counteract the contracting of our muscles all day long.

On top of using our calves throughout the day, those muscles are naturally in a slightly shortened or contracted state at night while we sleep. 

To quote my beloved former dance instructor, Miss Joyce, no one sleeps "like the wicked witch of the west" with their feet flexed and toes pointed!

As long as you're gentle with yourself and use proper technique, there are no side effects to stretching. Notice there are two bellies of the calf muscles on either side of your lower leg. 

No matter which stretch you use, ensure your toes are centered so you stretch both bellies of the muscles. 

You don't need any specialized equipment to stretch your calf muscles. Try to stretch your calf muscles four times a day, holding each stretch for 30 seconds at a time. 

Stretch upon waking, before and after activity such as walking, and before going to bed at night. 

Drink Enough Water

Our bodies are 60% water. Water is essential to function; indeed, we would not survive for long without water. This healthline article states men should drink about 15 cups of water per day, and women should drink about 11. 

The article also explores the many factors that dictate how much you should drink, and indicators of hydration status. 

Be Mindful of Minerals

Particularly, magnesium. Start with ingesting magnesium rich foods. You may wish to apply a topical magnesium directly to the calf muscles before bed. 

Use caution with magnesium supplements. Magnesium is a component of some laxatives, so too much magnesium can cause abdominal cramps and diarrhea. 

Calcium probably makes you think of bones, but it's also essential to muscle function. Potassium, too. Start with evaluating calcium and potassium in your diet (healthline).

Consider your Circulation

Your body has to work against gravity to force blood from your legs up to your heart. The older we get, the tougher it is. Exercise your legs to support circulation and promote blood flow to the muscles.

If you experience swelling of your legs during the day, assess your salt intake. And not just adding salt with a salt shaker. Many foods, such as canned goods and frozen foods, inherently contain a lot of sodium. 

You might find this salt log book helpful to track your sodium intake and any potentially related symptoms.

You may consider compression socks to promote circulation during the day, and a leg elevation pillow overnight. 

As always, consult a healthcare provider if you seem to be retaining fluid. Lower extremity swelling can be a side effect or sign of an underlying medical condition. 

Speaking of side effects and medical conditions...

Peruse your Prescriptions

Lower extremity discomfort could be an adverse effect of one of your prescription medications. I've always been a fan of eliminating the problem, rather than treating the symptom. 

Be sure to discuss leg cramps and review your medication list with your healthcare provider.

The medication class called Statins to lower cholesterol are notorious for causing leg cramps. Another drug class, Beta Blockers (used to treat rapid heart rate, heart palpitations or high blood pressure) can also cause leg cramps. 

Summary

Leg cramps are painful, but they likely result from your legs working! Be grateful if your legs function to move your body and keep blood flowing. Support leg function by stretching and hydrating your muscles.

Consider minerals and circulation, and adjust your lifestyle habits accordingly. Review your medication list with your healthcare worker to rule out or address adverse medication effects, and discuss appropriate alternative treatments if necessary.

Have you experienced leg cramps? How can you change your routine to better support your legs?