Leg cramp Parerori waewae
Leg cramp is common and harmless but can be very painful and can affect your sleep, exercise routine and quality of life. It usually happens at night or when you are resting.
Causes of leg cramp
A cramp happens when a muscle contracts and then does not relax. It can last from a few seconds to 15 minutes and may happen several times before going away completely.
Often there is no clear reason for leg cramp, but possible causes include:
- a tired muscle from exercise or overuse
- not drinking enough fluids (dehydration)
- some medications, such as water tablets (diuretics)
- pregnancy, usually in the later stages
- alcohol
- an imbalance of body salts (electrolytes) such as sodium, calcium, magnesium and potassium.
Diagnosing leg cramp
You should see your healthcare provider if you have:
- leg cramps often
- cramps that last for longer than 10 minutes
- cramps that are particularly painful.
The healthcare provider can check if there is an underlying problem. They will examine your legs and may do blood tests.
Treating leg cramp
You can stop most muscle cramps if you stretch the muscle. It may also help to gently massage the muscle or apply a cold pack.
The calf muscle (at the back of your lower leg) is the most common part of your leg to cramp.
To stretch your calf:
- stand up and step your cramped leg behind you
- keep your leg straight with your heel flat on the ground
- bend your front knee slightly
- lean forward gently until you feel a stretch.
To stretch your hamstring muscle (at the back of your thigh):
- stand up and keep your legs straight
- lean forward as if trying to touch your toes
- you can use a chair to steady yourself.
You can also stretch your calf and hamstring muscles when sitting or lying down by:
- straightening your legs out in front of you
- pulling your toes toward your head (you can loop a strap or belt around your foot to help you do this).
To stretch your quadriceps muscle (at the front of your thigh):
- stand and hold onto a wall or chair for balance
- bend the knee of your cramped leg and hold your ankle behind you
- pull your heel toward your bottom until you feel a stretch in the front of your thigh.
Preventing leg cramp
You can help prevent leg cramps by gently stretching your leg muscles every day. Hold stretches for 10 to 20 seconds then rest. Repeat 3 times before bed.
Other things you can do to help prevent leg cramp include:
- keeping your bedding loose around your feet and legs
- reducing or avoiding caffeine and alcohol
- drinking enough fluids to avoid dehydration
- taking magnesium supplements — this may help if you are pregnant.