Leg cramps during sleep, also known as nocturnal leg cramps, are a condition characterized by painful bouts of involuntary cramps that occur in any part of the leg, especially in the calf muscle, and may sometimes extend to the thigh or foot. In this article, from the    Dalili Medical website, we will review the causes of leg cramps during sleep, in addition to some methods that may help relieve these cramps.

What is a leg cramp?

 

Leg cramps are a common medical condition that is often not serious. These cramps occur when the leg muscles suddenly become tight and painful, and often affect the calf muscles, but can also occur in the feet or thighs. According to medical statistics, three out of four cases of these cramps occur at night.

What do leg cramps feel like?

 

Leg cramps appear as if the contracted muscle turns into a knot, causing an annoying feeling and severe pain. Even after the cramp is over, the muscles in the area may continue to hurt for hours.

 How to stop leg cramps?

 

Stretching the affected muscles hard, such as pulling the calf muscle by flexing the foot upward, can help. Warm applications, such as massage, walking, applying ice, or taking a warm bath, can also help.

There are no medications or injections that will relieve leg cramps immediately, but there are some techniques that can help prevent them from occurring.

 Can you get leg cramps at night?

 

Night cramps can occur during periods of rest or sleep, which can wake you up and make it difficult to get back to sleep, in addition to feeling pain throughout the night. The frequency of these cramps varies from person to person, and they can occur at any age, but they are more common in older people. Studies indicate that 33% of people over the age of 60 experience these cramps at least once every two months, while about 40% of pregnant women experience leg cramps due to the extra weight of pregnancy.

 How long do leg cramps last?

 

Leg cramps can last from a few seconds to several minutes.

 Who gets leg cramps?

 

Your chances of getting leg cramps increase as you age, as tendons tend to shorten over time. Women are also more likely to get leg cramps, with up to 60% of adults and about 40% of children and teens experiencing leg cramps at night.

**Are leg cramps a sign of a serious health condition?**

 

Sometimes leg cramps can be a symptom of a serious health condition. Anyone who is concerned about their health should contact their doctor and share any symptoms they are experiencing, including leg cramps.

**How ​​common are leg cramps?**

 

Leg cramps are very common, especially at night, and are completely normal.

**What's the difference between leg cramps and restless legs syndrome?**

 

Although nocturnal leg cramps and restless legs syndrome often occur at night or while resting, restless legs syndrome does not cause severe pain. It causes a feeling of discomfort, which prompts the person to want to move their legs. This feeling stops with movement, but the discomfort remains.

**What are the appropriate stretching exercises for leg cramps?**

 

If the cramp is in the calf muscle, you can try the following: While standing or sitting with your leg extended in front of you, extend your leg and lift your foot with your heel on the floor so that your toes point toward your body. If you can, grab your toes and pull them toward you. Walking on your heels can also be helpful.

**Are there vitamins that are good for leg cramps?**

 

There is no vitamin that can completely relieve leg cramps, but some experts recommend taking a vitamin B12 complex to relieve these cramps.

**Does quinine help with leg cramps?**

 

It was previously thought that quinine might have a positive effect on leg cramps, but experts no longer recommend it because of potentially serious side effects, such as irregular heartbeat and low platelets.

**When should you go to the emergency room for leg cramps?**

 

If your leg cramps last for more than 10 minutes or become unbearably painful, you should go to the emergency room. You should also call 911 if your cramps started after exposure to a toxic or infectious substance, such as a cut on the ground, as you may be at risk of developing a bacterial infection such as tetanus. You should also go to the emergency room if you have been exposed to mercury, lead, or other toxic substances.

**Are there surgical procedures that can help with leg cramps?**

 

At this time, no surgical procedures are recommended for leg cramps.

**Groups most susceptible to leg cramps during sleep**

Sleep-related leg cramps occur at all ages, but are most common among the following groups:

- **Elderly:** About 30% of people over 60 years old suffer from leg cramps during sleep, and they experience them at least once every two months.

- **Pregnant women:** 40% of them suffer from leg cramps during sleep, but they disappear after giving birth.

- **Children and adolescents:** Only 7% of them suffer from leg cramps during sleep, and they do not occur frequently.

**Causes of leg cramps during sleep**

- **Muscle strain:** Muscle strain is a common cause of leg cramps during sleep, as intense physical activity or excessive exercise can lead to muscle strain.

- **Lack of physical activity and inactivity:** Lack of physical activity and lack of exercise may contribute to leg cramps, as muscles need to be stretched regularly to enhance their efficiency. A sedentary lifestyle or sitting can alsoLong periods of sitting, such as office work, can shorten the leg muscles, making cramps more likely to occur during sleep.

**Peripheral artery disease**

Peripheral artery disease is a common circulatory problem in which blood flow to the extremities is reduced due to narrowing of the arteries. When a person has this condition, the extremities, especially the legs, do not receive enough blood to function properly, leading to symptoms such as leg pain when walking, known as intermittent claudication.

**Position**

Positioning while sleeping or sitting is a possible cause of leg cramps. Certain positions, such as crossing one leg over the other or crossing the legs, can reduce blood flow to the leg or cause the calf muscle to shorten. Positioning the feet while sleeping, which is often in plantar flexion, can also shorten the calf muscle and increase the risk of muscle cramps.

**Age**

Aging is one factor that may contribute to leg cramps during sleep. Although these cramps can occur at any age, they are more common among older adults. According to a British study that included 233 people aged 60 or older, the results showed that 40% of these people suffer from leg cramps while resting.

**Spinal stenosis**

Spinal stenosis is a condition in which the spaces between the vertebrae of the spine narrow, which can lead to pressure on the nerves passing through it. This narrowing often occurs in the lower back and neck.

**Medication side effects**

Some medications can be a cause of muscle tension during sleep, as there are many medications that cause muscle cramps as a side effect. These medications include: intravenous iron sucrose, conjugated estrogen, raloxifene, naproxen, teriparatide, clonazepam, citalopram, gabapentin, zolpidem, and diuretics such as hydrochlorothiazide.

**Some diseases**

Possible causes of leg muscle cramps during sleep include some medical conditions, such as hypokalemia, structural problems such as flat feet or spinal stenosis, neurological disorders such as peripheral neuropathy, degenerative disorders such as Parkinson's disease, as well as cardiovascular diseases, liver, kidney and thyroid diseases, and metabolic disorders such as diabetes.

**The need for muscle stretching**

Lifestyle has a significant impact on the health of the body. Lack of movement, sitting or sleeping in incorrect positions, and not doing exercises that enhance muscle flexibility can lead to cramps. Therefore, making sure to move and avoiding staying in incorrect positions for long periods can reduce the chances of cramps in the legs. Regular exercise, even if it is simple exercises, also contributes to maintaining healthy legs.

**Acute kidney failure**

Acute kidney failure occurs when the kidneys lose their ability to filter waste from the blood, leading to dangerous levels of waste accumulation in the body and an imbalance in the chemical balance of the blood.

**Chronic Kidney Disease**

Chronic kidney disease is also known as chronic renal failure, where the kidneys gradually lose their ability to perform their functions, which leads to their inability to purify the blood from waste, and their accumulation in the blood. This disease is considered fatal if dialysis or kidney transplantation is not performed.

 Seasonal changes

 

Suffering a cold in the bones or feeling very cold during the winter are the main causes of leg cramps at night. However, leg cramps are not limited to the winter as some believe, as nerve growth and repair activity is higher in the summer due to increased levels of vitamin D in the body. Changes between high and low temperatures also affect the bones, causing pain.

Addison's disease

 

Addison's disease occurs as a result of a hormonal disorder in the adrenal gland, where the body produces insufficient amounts of hormones from this gland, such as cortisol and aldosterone. This disease can affect both sexes and all age groups, and may pose a significant risk to life.

 Dehydration

Dehydration can lead to cramps, as fluids play an important role in maintaining bone health and reducing the chances of feeling pain and cramps. Winter is associated with leg cramps, as the body suffers from dehydration more during this season due to lack of drinking water and not getting the necessary fluids to hydrate the body. To avoid this problem, it is recommended to drink sufficient amounts of water in addition to consuming useful fluids.

.Type 2 Diabetes

Type 2 diabetes is a chronic disease that affects how the body processes sugar (glucose), which is the main source of energy. In the case of this disease, the body resists insulin or does not produce enough of it to maintain a normal level of glucose.

. Diarrhea

Diarrhea is a condition that affects everyone from time to time, and usually lasts for several days. But if it lasts for more than two weeks, it may indicate a serious disorder such as a persistent infection or inflammatory bowel disease, or a less serious infection such as irritable bowel syndrome.

 Severe stress

Stress resulting from strenuous exercise or exerting great effort at work can lead to muscle cramps, which become more severe in the evening. Therefore, it is important to exercise gradually and avoid sudden movements that may affect bones and muscles, in addition to avoiding carrying heavy objects incorrectly.

 Malnutrition

Malnutrition and lack of vitamins and minerals play a major role inLeg cramps. Therefore, it is necessary to eat all the nutrients, especially vegetables and fruits rich in vitamins and fluids that the body needs.

. Pregnancy

Pregnancy is associated with frequent leg cramps, especially in the evening, for several reasons, including pressure on the bones due to weight gain and lack of normal blood flow to various parts of the body. Pregnant women need to move their legs to reduce pressure and avoid standing for long periods, in addition to drinking sufficient amounts of fluids.

 Liver cirrhosis

Liver cirrhosis is an advanced stage of liver scarring resulting from several diseases and conditions that affect the liver, such as cirrhosis and chronic alcoholism. The liver performs several essential vital functions, including purifying the body of harmful substances, cleaning the blood, and manufacturing vital nutrients.

Type 1 diabetes is a chronic condition in which a small amount of insulin is produced by the pancreas, or it may not be produced at all. Insulin is a hormone that facilitates the entry of sugar (glucose) into cells to produce energy. There are several factors that may contribute to the onset of type 1 diabetes, including some genetic factors and viruses. Although this type often appears during childhood or adolescence, it can also occur in adults.

**Types of seizures in children during sleep**

 

We have previously discussed the causes of seizures in children during sleep, but are there different types of these seizures? The answer is yes, as the types vary based on the affected area of ​​the brain and the extent of their impact. Some children may experience seizures on one side of the head, while others experience seizures on both sides.

**Simple focal seizures**

 

The symptoms of these seizures depend mainly on the affected area of ​​the brain. When there is a malfunction in the electrical activity of the brain, the child's vision may be affected as a result of the direct impact on the eye muscles. These seizures can also include the fingers or some of the larger muscles in the legs and arms.

**Types of seizures in children (complex focal seizures)**

 

Some children may suffer from this type of seizure in the area responsible for memory and emotions. This may lead to the child not being aware of what is happening around him despite being awake, and this is accompanied by abnormal behaviors such as severe crying and screaming. After the seizure, the child may feel sleepy and tired.

**Generalized seizures**

 

These seizures occur on both sides of the brain, causing the child to lose consciousness and feel tired after the seizure. These seizures include several types, including:

- **Non-convulsive seizure**: Also known as a minor epileptic seizure, where there is a change in consciousness. The child's mouth may move involuntarily, and the face may tremble. This seizure lasts for a short period not exceeding 30 seconds, and the child often does not remember what happened. It can be repeated several times a day, and usually starts from the age of four to twelve.

- **Tonic seizure**: In this, the child experiences a sudden loss of consciousness with severe muscle tension. The child's head may suddenly fall or fall while standing.

- **Generalized myoclonic seizure**: Also known as grand mal epilepsy, where a group of abnormal symptoms appear. The child bends his legs or arms tightly, and his muscles contract, making him feel sleepy. The child may sometimes suffer from speech and vision problems, in addition to feeling severe body pain and a persistent headache.

- **Myoclonic seizure**: It consists of rapid movements that occur suddenly in many muscles. It often occurs in groups, which means that it is repeated more than once a day over several consecutive days.

**Symptoms of muscle spasms during sleep**

 

- Severe leg pain.

- Difficulty moving the leg.

- Pain is concentrated in the calf muscle (calf) and some pain in the thigh.

- A lump appears in the leg, especially in the area where the spasm occurs.

- Muscle spasms last from seconds to several minutes, with a maximum of 10 minutes.

**Should you visit a doctor because of muscle spasms during sleep?**

 

The symptoms of muscle spasms during sleep appear and disappear in many people without the need to consult a doctor, as this is often the result of fatigue during the day or standing for long periods. The spasm usually disappears after the muscles get proper rest. However, you should see a doctor in the following cases when experiencing nocturnal muscle spasms:

- If the spasms spread to include several muscles in the body, with increasing severity.

- If the muscle spasm recurs frequently.

- If the muscle spasm hinders the patient's daily life.

- When home methods fail to treat the muscle spasm when it occurs.

- If the woman suffers from symptoms of muscle spasm during pregnancy.

- If the nocturnal spasms are more severe than usual, with one of the following diseases:

- Primary adrenal insufficiency known as Addison's disease.

- Alcohol abuse disorder.

- Kidney failure.

- Thyroid problems.

- Parkinson's disease.

- Type 2 diabetes.

- Sarcoidosis.

- Liver cirrhosis.

- Vascular diseases.

**Is there a difference between restless legs syndrome and nocturnal leg cramps?**

 

Many of the symptoms of nocturnal leg cramps are similar to those of restless legs syndrome, but there are key differences between the two conditions. Restless legs syndrome is characterized by the inability of those affected to control their legs at times, and the discomfort caused by this condition temporarily decreases when the legs are moved. The symptoms of restless legs often occur in the evening, which can make it difficult to distinguish between them and nocturnal cramps. Here are the most common causes of restless legs syndrome:

- **Genetic factors**: Genetic factors play a role in the development of restless legs syndrome, and may enableScientists have identified the chromosomes that contain the genes responsible for this disease.

- **Pregnancy**: Many women experience symptoms of restless legs for the first time during pregnancy, and these symptoms often disappear after childbirth, as the incidence increases in the last third of pregnancy.

**Symptoms and causes of leg cramps**

 

Leg cramps appear in the form of sudden and painful contractions, and may last from a few seconds to several minutes. The exact cause of leg cramps is still unclear, but several factors contribute to their occurrence, such as muscle fatigue, dehydration, and mineral imbalance.

- **Excessive stress**: Engaging in intense physical activity or overusing the leg muscles can lead to cramps, especially after long periods of standing or walking.

- **Dehydration**: Not drinking enough fluids can lead to an electrolyte imbalance, which increases the likelihood of muscle cramps, especially at night.

- **Electrolyte imbalance**: Low levels of essential minerals such as potassium, calcium, and magnesium can lead to muscle cramps, and this imbalance can be corrected through diet or supplements.

- **Medications**: Some medications, such as diuretics, statins, and asthma medications, can cause leg cramps as a side effect.

- **Underlying health conditions**: Certain conditions such as diabetes, peripheral artery disease, and nerve disorders can increase your risk of cramps.

- **Poor circulation**: In conditions such as peripheral artery disease, blood flow to your extremities can be restricted, making nighttime leg cramps more likely.

- **Nerve compression**: Pressure on nerves from spinal compression can lead to leg cramps, and may be due to conditions such as spinal stenosis or herniated discs.

**How ​​are leg cramps diagnosed?**

 

Diagnosis of leg cramps is based primarily on a comprehensive medical history and physical examination. During the examination, your health care provider may ask about the frequency and duration of cramps, associated symptoms, and your overall health. They can also review the medications you are taking, as some medications may contribute to cramps.

In some cases, diagnostic tests may be recommended to rule out underlying conditions that may be causing the cramps. Blood tests can help identify potential factors such as electrolyte imbalances (such as potassium, calcium, and magnesium) or underlying health issues such as kidney dysfunction or thyroid problems. Additionally, nerve conduction studies may be performed to rule out neuropathies, or disorders that affect the nerves. Based on the results, an appropriate treatment plan for leg cramps can be developed.

**How ​​can I stop leg cramps right away?**

 

When a leg cramp occurs, the primary goal is to relieve pain and discomfort. There are several methods that can help provide quick relief:

- **Massage**: Gently massage the cramped muscles with your hands. This can help relax the muscles and relieve the cramp.

- **Stretch**: Try gently stretching the affected muscles. For example, if the cramp is in your calf, flex your foot upward. Continue stretching until the cramp subsides. This technique is also effective in avoiding leg cramps while running.

- **Applying heat**: Applying a warm compress or heating pad to the cramped area can help relax the muscles and provide relief.

- **Hydration**: Drink a glass of water or a sports drink with electrolytes if dehydration is a possible cause. This should be considered even on party nights to avoid leg cramps after drinking.

- **Topical analgesics**: Over-the-counter creams or gels, such as those containing menthol or capsaicin, can be applied to the affected area. These products help relieve pain by creating an alternative sensation.

- **Medications**: In some cases, over-the-counter pain relievers, such as ibuprofen or acetaminophen, may provide relief if the cramps are severe.

**What are the home remedies for muscle strains?**

 

People who suffer from muscle strains while sleeping can follow several steps and treatment methods at home without the need to take medication. Home remedies for muscle tension during sleep include:

- **Stretching**: Patients can perform stretching exercises by extending the leg, then bending it and pulling the tips of the toes towards the shin using the hand, which helps in stretching the muscles and getting rid of cramps.

- **Massage**: Massage is one of the most prominent methods that help in treating cramps, and the patient can use his hands or rely on tools dedicated to massage.

- **Standing and walking**: The patient with muscle tension should stand on his feet and press them on the ground instead of lying down, in addition to walking to move the leg and get rid of muscle cramps.

- **Relying on heat**: Heat helps in relieving muscle cramps that occur during sleep, by using heating pads or warm water baths.

- **Using ice**: Ice helps in relieving muscle tension by wrapping it in a towel and placing it on the affected area.

- **Drinking pickle juice**: Some studies indicate that pickle juice can be useful in relieving muscle cramps, but it should be consumed in small quantities.

Ways to prevent muscle strain in the legs during sleep

Here are some tips that may help avoid muscle strain in the legs:

1. Stretch your leg and foot muscles during the day and before bed.

2. Make sure to drink enough water, as this helps the muscles perform their functions better.

3. Keep your feet moving during the day by doing some activities.

4. Choose comfortable shoes that provide the necessary support.

5. Use loose covers while sleeping, especially onSleep on your back.

6. Do some light exercises shortly before bedtime.

7. Avoid using heavy or folded covers, as they can hinder a comfortable sleep.

8. Try to change your sleeping position, preferably sleeping on your back with a pillow between your legs.

9. Riding a bike for a few minutes may help reduce the risk of muscle tension during sleep.

10. Try to relax your legs as much as possible when preparing for bed.

**Home tips to relieve muscle tension in the leg during sleep**

 

After learning about the causes of muscle tension in the leg during sleep, here are some tips that may help relieve this condition:

1. **Foot massage**: Foot massage is an effective way to relieve muscle tension pain. You can use one hand or both hands to massage the leg.

2. **Relax the foot**: Try to extend your foot forward so that the leg and toes are in one direction.

3. **Move the foot**: Moving the foot in the opposite direction of the tension helps achieve a feeling of comfort and relaxation.

4. **Use heat packs**: Applying warm packs to the painful area can relieve pain, and you can also take a hot bath.

5. **Eat pickle juice**: Some studies suggest that pickle juice may help relieve muscle spasm pain.

6. **Take painkillers**: Painkillers such as naproxen, ibuprofen, and paracetamol can help relieve muscle spasm pain.

If cramps persist during sleep despite following these tips, it is best to see a doctor for appropriate treatment.

**Treat leg cramps during sleep with herbs**

 

1. **Rosemary**: Add a spoonful of this herb to a cup of warm water and drink it three times a day.

2. **Fenugreek**: Fenugreek can be consumed like tea, as it provides great nutritional value and helps relieve joint pain.

3. **Chamomile**: It is considered one of the best natural herbs to get rid of leg cramps, whether by massaging the affected area or drinking chamomile tea daily.

4. **Thyme**: It contains antioxidants that eliminate inflammation. It can be added to food and eaten twice a day to benefit from its benefits.

5. **Clove Oil**: Heat a little clove oil to massage the area affected by cramps for five minutes, then massage the leg well with warm oil for several hours.

 Exercises to treat muscle tension in the leg

 

Stretching exercises are effective in preventing and treating muscle cramps. Here are some exercises that can be performed to relieve muscle tension in the leg:

Hamstring stretching exercise

 

To perform this exercise, follow these steps:

1. Sit on the floor with your legs extended in front of you.

2. Pull your toes towards your body.

3. Stay in this position for 30 seconds.

 Calf stretching exercise

 

This exercise helps relieve muscle tension in the back of the leg. It can be performed as follows:

1. Stand a distance from the wall with your feet on the floor.

2. Extend your arms forward and place your hands on the wall.

3. Step your right foot back and slowly bend your left leg forward, keeping your right leg straight and your foot flat on the ground.

4. Stay in this position for 30 seconds until you feel a stretch in your right calf muscle.

5. Repeat the exercise 5 to 10 times and then switch legs.

 Quadriceps Stretching Exercise

 

You can perform this exercise by following these steps:

1. Stand straight and lean on a wall or chair to support your body.

2. Pull one foot up towards your buttocks, holding it by the ankle and bringing it as close to your body as possible.

3. Stay in this position for 30 seconds, then repeat the exercise with the other foot.