(But a similar study from 2005 found no benefit from stretching.)ĭr. A small 2012 study found people who completed hamstring and calf stretches just before bed enjoyed a 59% drop in spasm frequency. There’s some evidence that stretching helps. One or several of the above factors-combined with your individual physiology-could explain why you’re waking up in the middle of the night in pain.Īnd just as the causes are myriad, there are several remedies that may (or may not) work for you. So yeah, there’s no clear, explanation for these painful spasms. So are diabetes, hypertension, arthritis, respiratory disease, and depression. One case study even blamed a 79-year-old woman’s leg cramps on her habit of eating mangos before bed-which the study authors suspect might have caused a potassium overload. Pregnancy, too, is associated with greater frequency of these cramps. Garrison’s studies links diuretics (high blood pressure meds like Clorpres and Thalitone, for example, have diuretic effects) and asthma drugs (specifically, long-acting beta-adrenoceptors, or LABAs) to a greater risk for nocturnal cramping. There’s also research showing people who spend a lot of time each day standing are more likely to experience these cramps than sitters. There’s evidence-though much of it is mixed-that calcium and magnesium deficiencies play a part in these cramps. Your diet, meds, or standing habits may also play a role. So dehydration or physical activity could also (or alternatively) be triggers, Garrison says. People tend to exercise and sweat more in summer than in winter. 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. Your body produces vitamin D from sun exposure. So why summer? “Nerve growth and repair might be more active in summer because of the greater vitamin D levels,” Garrison explains. Electromyogram tests have shown that nerves running from the spine down to the calf trigger these cramps. Why? It’s important to understand that these muscle cramps are caused by nerve issues-not muscle disorders, Garrison says. While not true for everyone, the frequency of these cramps tends to peak in mid-summer and crater in mid-winter his research shows. Garrison’s own research has shown nighttime leg cramps are more common in summer than in winter. When the foot rests in this position for long periods, even small movements of your feet could trigger a cramp, they say. Other experts have observed that, when we lie in bed, our foot is often in a “plantar flexion” position-meaning the toe points away from us, shortening the calf muscles. 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 squatting. Some researchers have theorised that our modern lifestyle is to blame. “You will find plenty of disparate opinions, but the simple truth is that nobody really knows why these occur,” says Dr Scott Garrison, who has published multiple studies on nocturnal leg cramps.īut there are theories. While this condition is widespread, its causes and remedies are far from certain. And while most adults have experienced them, these cramps appear to be more common after age 50, shows a 2017 study. These ill-timed cramps usually affect the calf and foot, although they can also strike your hamstring. Up to 60% of adults say they’ve experienced leg cramps at night, according to a 2012 study. If painful leg cramps wake you up in the middle of the night, you’re not alone-far from it. Here’s Why Your Legs Always Cramp At Night-And How To Make The Pain Go Away FebruLeg cramps are common, but getting rid of them can be tricky.
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