Who Is Most at Risk of Night Leg Cramps?
Nighttime leg cramps are common and usually harmless, but the risk increases with age. They most often affect the calf, although the feet and thighs can also cramp.
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People more likely to experience them include:
Older adults: Muscle mass decreases with age, and nighttime cramps become more common.
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People who become dehydrated: This can happen after sweating, illness, or simply not drinking enough. Older adults can be particularly vulnerable because thirst may become less noticeable with age.
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People who sit or remain inactive for long periods: Poor conditioning and prolonged inactivity can contribute to muscle fatigue and cramps.
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Mayo Clinic
People taking certain medications: Diuretics (“water pills”) and some blood-pressure or cholesterol medicines can be associated with cramps. Don’t stop a prescribed medication without medical advice.
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People with diabetes or nerve problems: Diabetic nerve damage and peripheral neuropathy can be associated with nighttime cramps.
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People with kidney, thyroid, liver, or circulation problems: These conditions can sometimes contribute to muscle cramps.
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People who exercise intensely or work in hot conditions: Muscle fatigue and heavy sweating can increase the likelihood of cramps.
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What can help?
Gentle calf stretching before bed, staying adequately hydrated, and regular light activity may reduce nighttime cramps. During a cramp, gently stretch the calf by pulling the toes toward your face and massage the affected muscle.
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If cramps are frequent, severely painful, causing sleep disruption, lasting longer than 10 minutes, or accompanied by swelling, numbness, or weakness, speak with a healthcare professional.
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One caution: Don’t automatically start magnesium or other electrolyte supplements just because you have cramps. The cause isn’t always a mineral deficiency, and supplements can be inappropriate for some people, particularly those with kidney problems.
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