Leg cramps can happen to you any time, anywhere. However, you can ease the pain with a few simple tips.

  • Soothe the pain by bathing your leg in lukewarm water before sleeping.
  • Potassium intake is also very important. Consume at least two bananas daily.
  • Massaging the affected area with Eucalyptus or Lavender oil can help.
  • Drink 6 to 8 glasses of water daily. This will prevent dehydration which may play a role in the cramping.
  • Take out some time throughout the day to do some leg stretches. Stretch the muscles that are cramped but do it gently.
  • Leg cramps are sometimes a sign of electrolyte imbalance. Increase your consumption of magnesium and calcium by having lots of green leafy vegetables and low fat dairy products.
  • Try squeezing your upper leg by applying pressure from your index finger and thumb. This acupressure technique real works.
  • Drinking a glass of lukewarm milk before going to bed is an effective way to treat the cramps.
  • Prepare chamomile tea and keeping sipping on it throughout the day.
  • Multi vitamin and mineral supplements can also help but should be taken after consulting your doctor.
  • Avoid sleeping under very tight bed covers since this can restrict easy movement of feet in the night.
  • If pain still persists, visit your doctor or take a mild painkiller, which will ease muscle discomfort.


What causes leg and calf cramps at night:-

Nocturnal leg cramps affect up to 60 percent of adults. Sometimes referred to as muscle spasms or charley horses, they occur when one or more of the muscles in the leg tighten involuntarily. Leg cramps most often affect the gastrocnemius muscle (calf muscle) which spans the back of each leg from the ankle to the knee. However, they can also affect the muscles at the front of each thigh (quadriceps) and the back of each thigh (hamstrings). Frequent calf cramps at night can disrupt your sleep.

Nocturnal leg cramp causes:-

  • Sedentary lifestyle. –  Muscles need to be stretched regularly to function properly. Sitting for long periods of time could make leg muscles more susceptible to cramping.
  • Improper sitting position.  – Sitting with your legs crossed or your toes pointed for long periods of time shortens the calf muscles, which could lead to cramping.
  • Abnormal nerve activity.   – Leg cramps are associated with increased, abnormal nerve firing.

Leg cramps at night are unlikely to be the first sign of a more serious medical condition. They are, however, associated with the following conditions:

  • pregnancy
  • structural issues, such as flat feet or spinal stenosis
  • neurological disorders, such as motor neuron disease or peripheral neuropathy
  • neurodegenerative disorders, such as Parkinson’s disease
  • musculoskeletal disorders, such as osteoarthritis
  • liver, kidney, and thyroid conditions
  • metabolic disorders, such as diabetes
  • cardiovascular conditions, such as heart disease or peripheral vascular disease
  • medications, such as statins and diuretics



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