Condition guide
Being woken at night by a sudden, hard tightening in your calf can be exhausting. Leg cramps are very common and usually harmless. Most of the time no clear cause is found, but age, some medicines, pregnancy and not drinking enough can raise the risk. In research, regular stretching before bed has helped reduce cramps.
In a study of 80 people over 55, those who stretched their calves and hamstrings every night before bed for 6 weeks had cramps that were less frequent and milder.
You can do the calf stretch 3 times a day. If cramps become less frequent, once or twice a day may be enough. Stretching may not stop cramps completely.
If the cramps started after a new medicine, you can talk to your doctor rather than stopping it yourself.
Not drinking enough is linked with cramps; you can make sure you drink enough water, especially in hot weather and when exercising.
If cramps disturb your sleep, the sleep guide may also help.
Exercises at home
Stretch slowly and do not bounce; a mild stretch is enough. If a cramp starts during a stretch, stop and massage the muscle.
Straighten your leg and pull your toes up towards you; if you cannot reach, you can use a towel. Rub the tight muscle with your palm. If you can stand up, taking a few steps pressing through your heel may also help it relax.
Until the cramp passesStand facing a wall and place your hands on it with your arms stretched out. Step one leg back, keeping the knee straight and the heel on the floor. Lean forward until you feel a stretch in your calf, hold for 2–3 seconds, then stand up straight. Repeat, switching legs.
5 minutes, 3 times a day; the last one just before bedIn the same position, bring your back foot slightly forward and bend the knee. Lower your hips without lifting your heel; feel the stretch in the lower part of the calf.
20–30 seconds each leg, 2–3 timesSit on the front edge of a chair. Stretch one leg out in front with the heel on the floor and the toes pointing up. Keeping your back straight, lean forward from the hips until you feel a stretch at the back of your thigh. Hold, then switch legs.
20–30 seconds each leg, before bedSit on the bed with your legs straight. Loop a towel around the front of your foot and hold the ends. Keeping your knee straight, pull the towel towards you until you feel a stretch in your calf.
20–30 seconds each leg, before bedBefore bed, you can walk at an easy pace or ride an exercise bike for a few minutes. The benefit has not been proven in research; some people say it helps.
A few minutesAccording to a large Cochrane review, magnesium is unlikely to meaningfully reduce cramps in older adults who have cramps without a clear cause. For cramps in pregnancy, the studies conflict and the evidence is very uncertain. You can ask your doctor or pharmacist before taking a supplement.
Do not take it on your own. In some countries, quinine can be prescribed under a doctor’s supervision when exercise has not helped; but because it can have serious side effects, such as a drop in blood platelets and heart rhythm problems, it is not recommended for leg cramps in the USA.
It can. Statins used for cholesterol and diuretics used for blood pressure are among the medicines linked with cramps. If your cramps started after a new medicine, do not stop it yourself; you can talk to your doctor.
A cramp is a sudden, painful tightening; the muscle goes hard and you can often see it. In restless legs syndrome, there is an irresistible urge to move the legs, which usually gets worse in the evening and eases with movement, and there is no painful tightening.
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