Causes of Night Leg Cramps: Why They Happen and What to Do

By Dr. David Gerson, Sherwood Family Medical Center

Imagine you’re lying down and your lower leg seizes. The pain is intense enough to make you want to scream. It doesn’t let up and your muscle is hard to the touch. When you try to move your leg, it feels paralyzed. Sound familiar?

How Common Are Leg Cramps?

Nocturnal leg cramps affect up to 60 percent of adults and are more common among women and older adults. Sometimes referred to as muscle spasms or charley horses, they occur when one or more of the muscles in the leg tighten involuntarily. Most of the time, the muscle relaxes in less than 10 minutes. Your leg might feel sore or tender for up to a day afterward.

Causes of Night Leg Cramps

When discussing the causes of night leg cramps, it's important to understand that most of the time, no single clear cause can be identified. In general, night leg cramps are likely related to muscle fatigue and nerve problems. Though they can be intensely painful, these cramps aren’t typically serious and most people don’t require medical treatment.

Some potential causes of night leg cramps include dehydration, prolonged sitting or standing, overexertion during exercise, or even sleeping in awkward positions that put strain on the leg muscles. Certain medications and medical conditions like diabetes or nerve disorders may also contribute.

How to Get Relief

• Massage your leg – Rubbing the affected muscle may help it relax.
• Stretch – Straighten your leg and flex your foot so the toes point toward you.
• Walk on your heels – This activates opposing muscles to ease the cramp.
• Apply heat – A heating pad or warm bath can help loosen tight muscles.
• Try pickle juice – Some studies suggest it might relieve muscle cramps quickly.
• Use over-the-counter pain relief – Helpful if soreness lingers post-cramp.
  

Understanding the causes of night leg cramps helps inform how to treat them quickly and effectively when they occur.

How to Prevent Leg Cramps

• Stay hydrated – Fluids support normal muscle function.
• Stretch before bed – Focus on calves and hamstrings.
• Use a stationary bike – Light pedaling before bed may reduce cramping.
• Adjust sleeping position – Avoid sleeping with toes pointed downward.
• Avoid tight bedding – Use loose sheets to keep your feet relaxed.
• Wear supportive shoes – Footwear affects muscle and nerve health.

Taking steps to avoid common causes of night leg cramps – like dehydration or poor posture – can significantly reduce how often they happen.

When to Seek Medical Help

If frequent cramps disrupt your sleep, make an appointment with your doctor. They may prescribe a muscle relaxant or explore whether your cramps are linked to another medical condition. If you don’t have a primary care provider, request an appointment with one from Baptist Health.