It can even happen for stranger reasons. Being cold can constrict the blood vessels," Kale says. Misfiring nerves that get confused because of neurological conditions such as Parkinson's disease, neuropathy, or spine problems that compress nerves in the low back can cause cramps as well.

Even common foot problems such as flat arches can do it. Finally, Kale says, cramps sometimes result from certain medications, like diuretics, that can cause both dehydration and mineral imbalances. Statin drugs, on the other hand, can cause constant muscle aches, but they rarely trigger cramps.

Kale's shortcut for nighttime leg cramps in the calf: "Sit up in bed, loop the blanket around your foot, and gently pull your toes toward you while you keep the knee straight," she suggests. Alternatively, for cramps in the front of the lower leg, just stand up at the side of the bed, put your weight on your toes, and lift your heels; this gently stretches the cramped muscle.

For hamstring cramps in the back of the thigh , sit on the floor with your legs extended in front of you. Slide your hands down your legs until you feel a burning sensation in the cramped muscle.

Hold for 30 seconds, then slowly return to a sitting position. After you've stretched the muscle, Kale recommends putting a heating pad on the area to promote blood flow.

Then gently massage the muscle. Photo by Michael Carroll. Movement: Get on your hands and knees, then exhale. While keeping your hands flat on the floor in front of you, lower your hips backward until your buttocks rest on the backs of your heels and feet.

Then, without moving your buttocks, lower your forehead to the floor and extend your arms in front of you, hands still flat on the floor. Hold for a few moments, and then inhale as you come back up.

Kale suggests staying hydrated throughout the day, eating foods rich in magnesium especially leafy greens and potassium bananas, black beans , wearing warm socks at night if you have leg cramps, and keeping your muscles strong and flexible with regular exercises.

Quinine tablets used to be recommended, but aren't anymore unless cramps are disabling. And one more point: "Cramps are extremely painful, but they're not a sign of serious illness," says Kale.

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Flowers, chocolates, organ donation — are you in? What is a tongue-tie? What parents need to know. Another theory is that cramps are more likely nowadays, as most people no longer squat, a position that stretches the calf muscles.

Exercise is a factor. Stressing or using a muscle for a long time may trigger a leg cramp during or after the exertion. Cramps often affect athletes , especially at the start of a season, if their body is out of condition.

Nerve damage may play a role. Some experts believe dehydration and electrolyte imbalances may contribute. Athletes who exercise strenuously in hot weather often experience cramps.

However, scientific evidence has not confirmed this connection. Athletes who play in cool climates also get cramps, after all. Sometimes leg cramps are caused by an underlying condition relating to the nervous system, circulation, metabolism, or hormones.

Some medications can also increase the risk. Older people are more likely to experience leg cramps. Muscle loss starts from the mids and increases if a person is not active.

This may raise the risk of cramps. The American Academy of Orthopaedic Surgeons AAOS suggest the following to ease cramping:. Some people use supplements, such as magnesium , to reduce muscle cramps.

However, a review that looked at older adults concluded that they were unlikely to benefit from this treatment. For other contexts, such as pregnancy, there is not enough evidence to show whether supplements help. Stretching before bedtime may help , but evidence is limited. In the past, people used quinine.

However, the Food and Drug Administration FDA urge people not to use this, as it may have dangerous interactions and side effects. There is limited evidence that exercise and stretching, calcium channel blockers, carisoprodol, and vitamin B may help. Multivitamins may be of some use during pregnancy.

There is no evidence that nonsteroidal anti-inflammatory drugs NSAIDs , calcium, or potassium are of any benefit. Here, learn more about treating leg muscle cramps. Stretching exercises may help. If the cramp is in the calf muscle try the following stretches:.

Doing these exercises may help relieve or prevent cramps. They can also serve as a warm up before exercise. Keeping fit by getting enough exercise can help. If a person does exercise, they should make sure their program is suitable and that their progress is gradual.

Avoid overexertion and training for prolonged periods, and always remember to warm up before starting. Leg cramps are not usually a cause for concern, but sometimes they can indicate an underlying problem.

If cramps are severe or happen frequently, it may be a good idea to seek medical advice. The doctor may carry out tests to try to identify an underlying cause. If the person is taking medications that can trigger cramps, the doctor may adjust the dose or change the drug.

Leg cramps are a common problem that usually happen for no identifiable reason. Stretching and massaging the muscle can often bring relief. In some cases, however, there may be an underlying cause that needs medical attention.

If cramps are severe or frequent, consider consulting a doctor. Deficiency in some vitamins and minerals, such as vitamin D, B12, and potassium, may cause leg cramps. Learn about taking vitamins for leg cramps. The popliteal lymph nodes are behind the knee. Conditions such as infections and autoimmune conditions can cause swelling, but it is rarely due to….

Doctors may recommend the RICE method, pain relievers, braces, and physical therapy to help with ankle pain. Treatment depends on pain severity.

The human body is made up of about 60 percent water, and every single cell in your body needs water to function optimally, including your muscles. Dehydration, or not having enough water in your body, can disrupt this function and lead to muscle cramps.

Dehydration can occur when we forget to drink enough water or lose water quickly, especially in warmer weather or after physical activity. To prevent this, ensure you are drinking enough water throughout the day. Keep a water bottle by your side as a reminder, or try incorporating foods with high water content into your diet, like cucumbers, tomatoes, or watermelon.

Electrolytes, such as magnesium, potassium, and calcium, are minerals that carry an electric charge and play a crucial role in many bodily functions, including muscle contractions and nerve function. When we experience electrolyte imbalances, it can disrupt muscle function and lead to cramps.

Foods rich in these minerals, such as bananas for potassium , leafy greens for magnesium , and dairy products for calcium , can help maintain this balance.

Electrolyte-enhanced drinks can also provide a boost, but watch out for those with high sugar content. Along with hydration and electrolyte balance, maintaining a balanced diet is vital.

Consuming enough B vitamins, calcium, and magnesium may help prevent muscle cramps. Foods rich in these nutrients include whole grains, meats, and dairy for B vitamins; green leafy vegetables, nuts, and seeds for magnesium; and milk, cheese, and yogurt for calcium.

While over-the-counter supplements can provide additional help, it is crucial to discuss them with your healthcare provider before taking them to avoid any potential interactions or side effects.

Regular, gentle stretching can improve your flexibility , enhance your mobility, and decrease discomfort from muscle cramps.

Simple stretches targeting your leg muscles, especially the calf muscles, can be done at home. Stretches that target the affected muscles can include calf stretches, hamstring stretches, or yoga poses like downward-facing dog.

Remember to go at your own pace and never stretch to the point of pain. If muscle cramps become persistent, working with a physical therapist can be beneficial.

They can guide you through specific exercises designed to reduce cramps and improve overall muscle health. A personalized exercise program can target weak muscle areas, improve your strength and flexibility, and ultimately reduce the frequency of your muscle cramps.

Sleep plays a critical role in your overall health. Nocturnal leg cramps can disrupt your sleep, leaving you feeling tired and sore the next day. A quality bed that provides comfort and encourages good circulation can make a significant difference.

By sleeping with your feet elevated, you may be able to help ease swelling and discomfort from leg cramps. This is especially helpful for older people, who often have other medical needs that can benefit from this sleeping position.

At Transfer Master, our range of adjustable hi-low beds and supportive mattresses allow for personalization to fit your needs, supporting your body and potentially easing discomfort from nocturnal leg cramps.

A muscle cramp is a sudden, unexpected tightening of one or more muscles. Sometimes called a charley horse, a muscle cramp can be very painful. Exercising or working hard, especially in heat, can lead to muscle cramps. Some medicines and illnesses also might cause muscle cramps. Muscle cramps occur mostly in leg muscles, most often in the calf.

Cramps usually last for seconds to minutes. After the cramp eases, the area might be sore for hours or days. Muscle cramps usually go away on their own.

They don't usually need medical care. However, see a health care provider for cramps that:. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.

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A muscle cramp can happen after working a muscle too hard or straining it, losing body fluids through sweat or simply holding a position for a long time. Often, however, the cause isn't known. Mayo Clinic does not endorse companies or products.

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Suddenly the muscles in your calf or thigh seize up and become locked in a contracted position, causing intense pain that can last from a few seconds to ten minutes or more. Once the spasm has passed, some people may experience muscle soreness for hours or days afterwards. The cause of leg cramps in otherwise healthy people is not fully understood.

However, research is ongoing and there are several evidence-based theories, including:. When a leg cramp strikes, the pain can be intense — you just want it to stop.

And, although it might be difficult, standing up to walk and putting weight on the affected leg may help the pain recede more quickly. Other tips include:.

After the immediate pain has subsided, any lingering muscle soreness can be relieved with a warm bath and over-the-counter anti-inflammatory medications like ibuprofen.

Because the exact cause is unknown, there are no guaranteed ways to stop leg cramps from occurring. However, the following common-sense tips may reduce the frequency, duration and severity of symptoms:. There may be an underlying medical condition contributing to the spasms that needs to be diagnosed and treated.

These may include:. In addition, you should seek medical help if symptoms such as weakness, numbness, nausea or severe sweating linger after the muscle cramp has resolved.

University Hospitals has a team of primary care providers with the expertise to diagnose and treat a full spectrum of medical conditions, including leg cramps.

If an underlying medical cause is found, our experts will refer you to the appropriate specialist for additional care.

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