Legs Cramp at Night: Causes and Treatments.

Why legs cramps at night occur is a common question, and several factors can contribute to this painful condition. Up to 60% of adults get leg cramps. The gastrocnemius (calf) muscle, which runs from the knee to the ankle on the bottom of each leg, is most frequently affected. Yet, they can also impact the quadriceps and thigh muscles at the front and back of each leg (hamstrings). The muscle typically relaxes entirely in approximately 10 minutes. Your leg can still be uncomfortable or tender for close to one day following the procedure. Regular nighttime leg cramps can make it difficult to fall asleep. Women and elderly persons are more likely to have leg cramps when sleeping. This article will let you know what leg cramps are and why leg cramps are at night, continue reading to know the reason.  Read Also: How to Stop Night leg Cramps: 12 Remedies to Get Instant Relief

What are Leg Cramps?

Leg cramps are abrupt, unconscious, excruciating muscular pains that typically occur in the calf, feet, or thigh. They are also sometimes referred to as Charley horses. Your leg may occasionally spasm or stiffen up unexpectedly due to the cramps. However uncomfortable, cramps are typically not harmful. Read Also: How to Get Rid of Strawberry Legs: 10 Home Remedies to Try

Why do Legs cramp at night?

The potential reasons for leg cramps during nighttime and the risk that increases a person's likelihood of getting them are discussed in the following subsections.

Insufficient stretching -

While our ancient predecessors were constantly in the stretching squatting position, modern living has mostly eliminated this requirement. Also, there is proof that most inactive lifestyle habits reduce the length and the limberness of our muscles and tendons, which might also cause cramping.

Awkward sleeping position -

Some specialists have noted that while you are facing down in bed, your foot is frequently in a "plantar flexion" posture, which means your toe is pointing away from you and your calf muscles are being compressed.  Even slight foot motions could cause a cramp if the foot is left in this posture for an extended time. A healthier posture for these muscles could be to sleep on your side, elevate your foot off the mattress, or adopt another position where your toes remain neutral and not pointed away from you.

Medications -

Nighttime leg cramps are a side effect of some drugs, including antidepressants, diuretics, and steroids. If you have leg cramps at nighttime, discuss any drugs you are taking with your doctor.

Dehydration -

Dehydration can occur when insufficient water is consumed during the day. Muscle weakening and cramps are symptoms of dehydration. Although nighttime leg cramps in particular, are not related to dehydration, it is nevertheless vital to drink water.  Your body composition, level of exercise, use of medicines, and regional climate all affect how much water you should drink daily.

Alcohol -

According to studies of adults over 60, drinking alcohol increases the likelihood that nighttime leg cramping may occur. Further investigation is required, but alcohol's capacity to harm muscle fibers may be causing the cramping.

Exercise -

Muscle cramps could result from team sports or gym workouts. Muscles may be more prone to cramping if worn out or overworked.  At night, exercise-related muscle cramps can be confused with nighttime leg cramps. It has been demonstrated that stretching can ease pain through an intensive exercise cramp.

Blood clots -

People who might have traveled frequently develop blood clots, specifically those who took plane journeys or sat for a prolonged period.

Pregnancy - 

Pregnant women frequently have leg cramps, while some medical experts distinguish between nighttime leg cramps and those caused by pregnancy.  Experts don't know if such leg cramping is brought on by pregnancy or by a reduction in venous blood circulation as an outcome of pregnancy.  Leg cramps in pregnancy have been demonstrated to be lessened by magnesium intake, but you should consult your doctor before starting any new medications.

Standing for a Long Time -

Leg cramps are a problem for those who must be standing while they work because standing for extended durations of time can raise your risk of developing nighttime leg cramps.  Taking pauses from standing and scheduling time to promote your feet could be beneficial.

Arterial illness -

Leg pain might result from insufficient blood flow to the feet, which can happen when it happens. Individuals frequently rise to send blood circulating straight through the feet, which helps to reduce this pain.  This pain typically occurs in the calves and might impact one or both legs. Exercise may trigger this pain, which is eased almost instantly by stopping the activity.

Specific health issues -

Leg cramps are also a symptom of diabetes, hyper-arthritis, hypertension, neurological disorders, and depression. As was already established, drugs may be harmful in some situations.  Yet, certain of these disorders, such as neurological illnesses and obesity, can harm and even damage your nerves, which can cause cramping.

Lack of nutrition -

Balances in potassium, calcium, and magnesium have been linked to cramping, while the data is conflicting. It makes it obvious that cramping could occur if the balance of these electrolytes, which contribute to preserving water levels in the muscles and blood, is off.  To understand how these micronutrients directly impact cramping, additional research must be done because, as previously said, studies have shown contradictory results.

Inflammation of the tendons or muscles -

Both tendons and muscles could be sore and inflamed at night because they recover when you take a nap, particularly after an injury.  Yet, it is a rare sign of physical pain and can point to a more serious injury or issue at hand. So, you must seek expert guidance if this is occurring to you.

Bone Breakage -

An aching bone ache that is prevalent day and night is among the typical symptoms you may encounter. In contrast to tension fractures, where the pain is mostly experienced during muscle mass activities and only intermittently at night, a bone fracture often doesn't subside during rest periods. Bone fractures typically originate from a single incidence, so you can certainly identify the precise moment when it happened, such as after a hard knock or when the bone was subjected to a lot of force after a significant fall.

Vein problems -

Varicose veins, which are bulging, bloated, and twisted veins caused by impaired circulation, are more prevalent in patients with fluid overload problems.  Because the veins aren't functioning properly, your leg's tension may rise throughout the day due to leaking valves or weaker vein walls. This causes your legs to feel sluggish and achy, worsening at nighttime after a day spent largely on your feet. Read Also: How To Stop Foot Cramps : 13 Scientifically-Based Methods

Treatments for Legs Cramp at Night - 

Leg cramps at night can be a painful and disruptive condition, but there are several strategies you can use to help alleviate the discomfort:

Stretching -

Gently stretching the affected muscles can help to relieve tension and improve blood flow, reducing the severity and duration of cramps. You can also consult physiotherapies for different stretching techniques to treat legs cramps at night. 

Heat or ice -

You can also apply heat or cold therapy to the affected area to reduce inflammation and ease muscle spasms that help in legs cramps.

Massage - 

Massage can be an effective way to alleviate leg cramps, particularly if they are caused by tight or strained muscles. Gentle, circular movements can help to relax the muscles and increase blood flow to the affected area, reducing pain and stiffness. It's important to use gentle pressure and avoid massaging directly on the cramp, as this can increase discomfort. You can use your hands or a massage tool, such as a foam roller, to target the affected area.

Wear Proper Footwear - 

Wearing proper footwear is important in preventing leg cramps, particularly if you're on your feet for extended periods or engage in physical activity. Shoes with good arch support and cushioning can help to reduce the strain on your legs and feet, preventing muscle fatigue and cramping. Choose shoes that fit well and are appropriate for your activity, whether running, walking, or standing for long periods. Avoid shoes that are too tight or loose, as these can cause friction and lead to blisters or calluses. 

Medication - 

In some cases, over-the-counter pain relievers or prescription muscle relaxants may be necessary to alleviate severe or chronic cramping. It's important to talk to your doctor before taking any new medications, as they can have side effects or interact with other medications you may be taking. If you experience frequent or severe leg cramps, your doctor may also recommend other treatments, such as physical therapy, to address the underlying causes of your symptoms. Also Read: Tone Your Legs With These 4 Exercises

Conclusion -  

Leg cramps may be extremely painful, as anyone who has ever had them at night can attest. However, they typically don't indicate a significant issue.  So, to conclude why legs cramps at night feel, various factors, including dehydration, electrolyte imbalances, overuse of muscles, or an underlying medical condition such as peripheral artery disease or neuropathy can cause it. Incorporating stretching, hydration, proper footwear, massage, and medication (if needed) into your daily routine can help to reduce the severity and frequency of leg cramps.