Leg cramps at night are tight, knotted feelings that can last from a few seconds to a few minutes. If the cramping is severe, your muscles may ache for several days. Once the spasm has passed, you can control the affected muscle again.

Is there any way to make leg cramps go away as soon as they happen? Unfortunately, the answer is no, there are no magical injections that can instantly relieve your pain. But you can help with routine care and emergency measures.

What Causes Leg Cramps at Night?

Three out of four leg cramps cases occur at night during sleep. Possible causes of night leg cramps include:

• Sitting for long periods of time
• Overused muscles
• Stand or work on a concrete floor
• Improper posture

Some leg cramps have an unknown cause and are called “idiopathic” cramps. “Secondary” leg cramps are symptoms or complications of a more serious health condition. The main cause of idiopathic leg cramps is controversial. Other reasons include:

• Involuntary nerve discharge
• Restricted blood supply
• Pressure
• Too much high-intensity exercise
• Pregnant

8 Steps to Get Rid of Leg Cramps at Night

However, there are some helpful tips you can try to get rid of leg cramps.

1. Stretch

Stretch during the day and before bed. Focus on your calf and foot muscles. Straighten your leg and then flex it, pulling your toes towards your shin to stretch the muscles.

2. Massage

Use your hands or a roller to massage the muscles.

3. Stand

Get up. Press your feet against the floor.

4. Walk

Wiggle your leg while you walk around.

5. Apply Heat

Use a heating pad or take a warm bath.

6. Apply Cold

Wrap a bag of ice in a towel and apply it to the cramp area.

7. Pain Killers

Take ibuprofen or acetaminophen to help with the pain.

8. Elevate

Prop up your leg when you start to feel better after cramp.

How to Take Care of Your Legs?

1. Exercise

Exercise your feet and do leg exercises during the day. In most cases, leg cramps can be relieved by exercising the affected muscles. Exercising your legs during the day will usually help you reduce the frequency of cramps.

2. Hydration

Drink eight glasses of water each day and avoid alcohol and caffeinated beverages.

3. Medications and Vitamins

Take all vitamins and medications (including muscle relaxants) exactly how they’re prescribed by your healthcare provider.

4. Prepare Your Bed Space

Keep a heating pad and massage roller next to your bed.

5. Shoes

Purchase comfortable, supportive shoes.

6. Sleeping Position

Cover yourself with a loose comforter when sleeping, especially on your back. Keep your toes up if you’re on your back and hang your feet over the end of the bed if you lie on your front.

7. Stretch

Stretch your legs before and after exercise, and right before you go to sleep. If you have frequent leg cramps, stretching your calf muscles regularly may help prevent cramps or reduce their frequency.

Conclusion

When you have a cramp, your muscles suddenly contract, causing pain in your leg. If you often have severe leg cramps at night and none of these treatments are working for you, talk to your doctor to make sure nothing else is causing them.