Night Leg Cramps

Cramps are when muscles tighten suddenly.  When this happens during the night hours, particularly during sleep cycles, they are nocturnal leg cramps, commonly called charley horses.  They generally are in the calf muscles, but could also affect feet, ankles, and thighs.

It is thought that they are the result of tired muscles or nerve problems, but no one knows for sure.  If you have medical conditions like kidney issues, diabetic nerve concerns, or nerve problems, it is likely that leg cramps will accompany the other symptoms that go along with those conditions.  Pregnant women are prone to leg cramps from the additional weight they are carrying and the change in balance.  The chances of experiencing leg cramps increases with age.  Some medications, like those that increase urine output, are also connected to leg cramps.

Leg cramps should not be confused with restless leg syndrome.  Restless legs is the almost automatic movement of the legs when falling asleep.  This is not painful and can last for quite some time.  Leg cramps, on the other hand, are quite painful but usually only last for a few minutes.

Some preventive measures work well for some people.  These include being well hydrated and limiting alcohol and caffeine consumption.  Do a few stretches before retiring, or take an easy spin on your stationary bike to “lubricate” those leg muscles.  Be sure your top sheet and/or duvet is loose enough around your feet so that you have the ability to move around easily without straining the legs.

There are some techniques to ease these cramps.

• Carefully and slowly stretch the leg muscle and flex the foot toward your head.  Breathe slowly and try to relax that muscle.
• Massage can help.  While you can do it yourself, it is easier if another person does it.  You can also try using some ice.
• Walk.  Very carefully stand.  Use support from your night table, bed, or another person. Gradually put weight on the tight leg.  As the muscles loosen, you can begin to move around. Walk at a slow pace until the leg feels “normal”.  You may want to take a minute and sit in a chair to be sure everything is relaxed.  Return to bed.
• Soak the leg in a warm bath or turn on the shower to a comfortably warm to hot temperature.  It is great if you have a shower head that you can direct onto the affected muscle.

There are other health issues that are linked to leg cramps, including some medications, dehydration, and insufficient physical activities.  However, you may want to bring up this subject at your next annual physical.

If you find that these cramps disturb your sleep to the point that you are tired the next day, or if you notice that the muscle has become weaker or is thinner, or losing its shape, make an immediate appointment with your medical team to have these things checked to prevent something more serious from occurring.

There are times when you need to go to urgent care or the emergency room.  That is if the cramping continues for 30 minutes or more without relief.  If you know you have come into contact with some substance that could be toxic, like lead, explain this to the emergency team so that treatment can be administered as soon as possible.