Nocturnal leg cramps, which can jolt you awake with sudden pain, affect up to 33% of people over 60 at least once every two months, and nearly all adults over 50 experience them at least once, according to Cleveland Clinic. While most cramps are harmless and pass quickly, they can sometimes indicate an underlying health condition, so it's important to know when to seek medical advice.
Why Do Cramps Happen More at Night?
Many people assume cramps are caused by deficiencies, but according to Healthline, they are more attributed to how you rest at night. 'In most cases, nocturnal leg cramps are idiopathic, which means their exact cause isn't known,' Healthline writes. 'Night-time leg cramps may be related to foot position. We often sleep with our feet and toes extending away from the rest of our bodies, a position called plantar flexion. This shortens the calf muscles, making them more susceptible to cramping.'
Additional factors include leading a sedentary lifestyle, muscle overexertion, improper sitting position, prolonged standing, abnormal nerve activity, and the natural shortening of tendons over time. Cleveland Clinic adds: 'Night leg cramps (nocturnal leg cramps) can happen to anyone at any age, but they happen most often to older adults. Of people over age 60, 33% will have a leg cramp at night at least once every two months. Nearly every adult aged 50 and older will have them at least one time. Approximately 40% of people experience leg cramps during pregnancy. Healthcare providers believe that's because the extra weight of pregnancy strains your muscles.'
Can Night-Time Cramps Be Serious?
While most cramps are not serious and subside in a few seconds or minutes, they can sometimes be a sign of a more serious problem. Medical professionals note that it is unlikely that a cramp would be the first sign of a more serious medical condition. Signs that could indicate a more serious problem include severe pain, frequent occurrence, leg swelling, redness, skin changes, or muscle weakness.
Healthline notes that cramps can be symptoms of pregnancy, structural issues such as flat feet or spinal stenosis, neurological disorders like motor neuron disease or peripheral neuropathy, neurodegenerative disorders such as Parkinson's disease, musculoskeletal disorders like osteoarthritis, liver, kidney, and thyroid conditions, metabolic disorders such as diabetes, cardiovascular conditions like heart disease or peripheral vascular disease, and medications such as statins and diuretics.
Circle Health Group says: 'If cramps persist, it might be a sign of an underlying condition. Seeking a health specialist's advice is recommended, as they could indicate a deeper health issue. Medical professionals can diagnose potential underlying conditions like electrolyte imbalances or circulatory problems and come up with a plan to give you appropriate treatment.'
How to Help Prevent Night-Time Cramps
Cramps are an inevitability, and it would be impossible to totally eradicate them at night, but certain hacks can reduce how often they happen. If a cramp strikes in the middle of the night, the quickest way to relieve the sensation is to straighten your leg and flex your foot by pulling your toes up toward your shin. Other methods that can help include gently massaging the offending muscle, walking around, or applying a warm pad to the area.
To help reduce cramps, eating a balanced diet to ensure you're getting essential minerals like calcium, potassium, and magnesium can have an effect, as well as drinking more water and cutting back on alcohol and caffeine. Simple calf stretches for a few minutes every night before you sleep can also help, and so does moving more during the day to keep your blood flowing. While in bed, keeping your blankets and bedsheets loose at the bottom can prevent your feet from pointing downward while you sleep, and therefore lessen the likelihood of cramps.
