11 Possible Reasons Your Legs Cramp Up at Night
Leg cramps are common, but getting rid of them can be tricky.
If painful leg cramps wake you up in the middle of the night, you’re not alone—far from it. Up to 60 percent of adults say they’ve experienced leg cramps at night, according to a 2012 study in American Family Physician.
These ill-timed charley horses usually affect the calf and foot, although they can also strike your hamstring. And while most adults have experienced them, these cramps appear to be more common after age 50, shows a 2017 study in BMC Family Practice.
While this condition is widespread, its causes and remedies are far from certain. “You will find plenty of disparate opinions, but the simple truth is that nobody really knows why these [leg cramps] occur,” says Scott Garrison, MD, PhD, an associate professor of family medicine at the University of Alberta who has published multiple studies on nocturnal leg cramps.
There are theories, however. Here’s why your legs won’t stop cramping up—and how to find relief.
What are the possible causes of leg cramps?
One or several of the factors below—combined with your individual physiology—could explain why you’re waking up in the middle of the night in pain.
Not stretching certain muscles
Some researchers have theorized that our modern lifestyle is to blame. While our ancient ancestors spent lots of time squatting—a position that stretches leg tendons and muscles—contemporary life has mostly removed the need for it. There’s also evidence that our mostly sedentary lifestyles (spending big chunks of time sitting or not moving) decreases muscle and tendon length and limberness, which may lead to cramping.
Sleeping in an awkward position
Other experts have observed that, when lying face down in bed, the foot is often in a “plantar flexion” position—meaning the toe points away from us, shortening the calf muscles. When the foot rests in this position for long periods, even small movements of the feet could trigger a cramp, they say. Sleeping on your side, with your feet off the bed, or in some other position that keeps your toes neutral—not pointing away from you—may be a better position for these muscles
Changing seasons
Dr. Garrison’s own research has shown nighttime leg cramps are more common in summer than in winter. While not true for everyone, the frequency of these cramps tends to peak in mid-July and crater in mid-January. It’s important to understand that these muscle cramps are caused by nerve issues—not muscle disorders, Dr. Garrison says. Electromyogram tests have shown that nerves running from the spine down to the calf trigger these cramps.
So why summer? “Nerve growth and repair might be more active in summer because of the greater vitamin D levels,” Dr. Garrison explains. Your body produces vitamin D from sun exposure. And so in summer, when your D levels are peaking, your body may engage in “sped up” neural repair, which could trigger these cramps, he says.
Dehydration
There’s some evidence that dehydration promotes nocturnal cramping. “There is a clear seasonal pattern in the frequency of muscle cramps, with higher numbers in summer and lower numbers in winter,” says Michael Behringer, MD, PhD, a professor of sports science at Goethe University in Germany. “This suggests that heat and possibly also fluid balance have an influence on the development of cramps.” Dehydration may promote electrolyte imbalances in the blood, which could be one cramp trigger.
Really tough workouts
Hard exercise has long been linked to muscle cramps. “Skeletal muscle overload and fatigue can prompt muscle cramping locally in the overworked muscle fibers,” write the authors of a study in the journal Current Sport Medicine Reports. This happens even among highly trained professional athletes, the study authors say. While staying hydrated may help, there’s no well-established method for preventing these kinds of overuse cramps.
Nutrient deficiency
There’s evidence—although much of it is mixed—that calcium, magnesium, and potassium imbalances play a part in cramping. Each of these electrolytes helps maintain fluid balance in the blood and muscles, and so it makes some sense that, if they’re out of whack, cramping may ensue. But again, studies have been inconsistent, so more research needs to be done to know how these nutrients affect cramping directly.
মন্তব্যসমূহ
একটি মন্তব্য পোস্ট করুন