Nighttime leg cramps
Nighttime (or nocturnal) leg cramps are a sudden tightening (contraction) of the leg muscles, usually in the calf. But the muscle cramps can sometimes happen in the thigh or foot. They often occur just as a person is falling asleep or waking up. Leg cramps can be painful. They can last a few seconds to a few minutes. Nighttime leg cramps are sometimes called charley horses.
Though nighttime leg cramps are common, experts don't know exactly what causes them.
To stop a leg cramp, while sitting, straighten your leg and bend your foot up toward your knee. It may help to place a rolled towel under the ball of your foot and, while holding the towel at both ends, gently pull the towel toward you while keeping your knee straight. This stretches the calf muscles. The leg cramp usually goes away after a few minutes. Some people find that a hot shower or a warm bath helps. Others get relief by rubbing the calf with an ice pack.
How can you care for nighttime leg cramps?
- To stop a leg cramp, sit down and straighten your leg as you bend your foot up toward your knee. It may help to place a rolled towel under the ball of your foot and, while you hold the towel at both ends, gently pull the towel toward you while you keep your knee straight. This stretches the calf muscles. The cramp usually goes away after a few minutes.
- Take a warm shower or bath to relax the muscle. Some people find that a heating pad placed on the muscle can also help. Others get relief by rubbing the calf with an ice pack.
- Stretch your muscles every day, especially before and after exercise and at bedtime. Regular stretching can relax your muscles and may prevent cramps.
- Do not suddenly increase the amount of exercise you get. Increase your exercise a little each week.
- If your doctor prescribes medicine, take it exactly as prescribed. Call your doctor if you think you are having a problem with your medicine.
- Ask your doctor if you can take an over-the-counter pain medicine, such as acetaminophen (Tylenol), ibuprofen (Advil, Motrin), or naproxen (Aleve). Be safe with medicines. Read and follow all instructions on the label.
- Drink plenty of fluids. If you have kidney, heart, or liver disease and have to limit fluids, talk with your doctor before you increase the amount of fluids you drink.
Nighttime leg cramps: When to call
Watch closely for changes in your health, and be sure to contact your doctor if:
- You often have muscle cramps that do not go away after home treatment.
- Your muscle cramps often wake you up at night.
- You do not get better as expected.
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