Why you get nighttime leg cramps — and when it could be serious

It’s no fun when you get woken at 3am with sudden leg pains (Picture: Getty Images) We’ve likely all experienced the agony of lying cosy and tucked up in bed before being awoken by a sudden, agonising pain in your leg. Most leg cramps occur during or after heavy exercise, or at night while resting, especially when your foot points downward and tightens the calf muscle. Some medical conditions and certain drugs can cause them, as well as additional risk factors that make them more common. Cramps are common and usually harmless, but they don’t stop the sensation from being worrying when you’re woken up in the middle of the night wondering why your muscles have suddenly decided to tighten. Why do cramps happen more frequently at night? How you sleep can have a major effect (Picture: Getty Images) Many people assume cramps are caused by deficiencies, but according to Healthline they’re more attributed to how you are resting at night. Ask Metro Use AI to go deeper into the stories you care about – powered by Metro and trusted publications. ‘In most cases, nocturnal leg cramps are idiopathic, which means their exact cause isn’t known,’ they write. ‘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 shortening of tendons naturally over time. Cleveland Clinic writes: ‘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? Leg cramps are usually normal, but they can be a sign of a more serious issue (Picture: Getty Images) While most of the time 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 cramp would be the first sign of a more serious medical condition. Signs that could indicate that cramps are a part of a more serious problem are if they cause severe pain, happen very often, or come with 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, such as motor neuron disease or peripheral neuropathy Neurodegenerative disorders, such as Parkinson’s disease Musculoskeletal disorders, such as osteoarthritis Liver, kidney, and thyroid conditions Metabolic disorders, such as diabetes Cardiovascular conditions, such as heart disease or peripheral vascular disease 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 Your diet and fitness can have an effect on cramps (Picture: Getty Images) 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 your 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 affect, 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. Deals of the Day Parents can save up to 30% on Kickers school shoes ahead of the new term The back-to-school hack that's helping parents avoid queues and sold-out sizes Could your hair be wavy rather than straight? This brand thinks so Could your star sign improve your skincare routine? This new beauty launch thinks so Best skincare for menopausal skin? This dermatologist-created treatment is tailored to you 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. Arrow MORE: The ‘brown challenge’ is spreading across Spain – and it’s seriously disgusting Arrow MORE: Prue Leith, 86, reassures fans she’s ‘alive and kicking’ after suspected stroke scare Arrow MORE: Noticed fruit and veg in the shop looking a bit different to usual? This is why The Slice Your free newsletter guide to the best London has on offer, from drinks deals to restaurant reviews.