What Causes Nocturnal Leg Cramps?

Calf muscle cramps: The scientific name for cramps is muscle spasm, a spontaneous tonic contraction of muscles. In general, the attack can last for seconds or tens of seconds. Muscle spasms that occur in the calves and toes are the most common, and the pain can be intolerable, especially in the middle of the night. When the calf cramps in the middle of the night, it often wakes people up. It can't stop pain for a long time, which affects sleep. The easiest way is to tilt your thumbs up and straighten your legs during an attack.

Calf cramps while sleeping

Calf muscle cramps: The scientific name for cramps is muscle

Calf cramps that occur at night are related to the following factors

(1) Fatigue: Excessive exercise or excessive force during the day causes fatigue, and the state of muscle tension at night has not been improved. Excessive metabolites have not been metabolized in time. It can cause calf cramps.

(2) Cold: at night

In general, leg cramps affect muscles in the calf area (large muscles are called gastrocnemius muscles) or muscles along the soles of the feet. The best countermeasure that can be taken immediately is to gently stretch the tight muscles. The first method is to hold the toes first and then slowly pull the soles toward you. This will stretch the gastrocnemius muscles. The second method is: lean your body in front of the wall and your heels on the ground. It's also helpful to just stand and focus your weight on a cramping leg, but you should fall carefully: it's better if someone nearby can help. Warmth (using an electric blanket or warm water but not boiling water) or massaging the legs and feet can also help relax the muscles, but it is best to try stretching the muscles first.

Here are 5 tips for preventing leg cramps before they occur:

1. Wear comfortable shoes:

Problems with flat feet and other body structures make some people particularly prone to leg cramps. The right shoe is one way to make up.

2. Pull loose bedding:

Many people like to cover their quilts tightly while sleeping. However, especially when lying on your back, the quilt may press on the feet, which will tighten the gastrocnemius and plantar muscles. Tight muscles are prone to spasms. Just loosen the bedding.

3. Stretch your muscles:

Stretching the gastrocnemius and foot muscles before bed can help prevent cramps in the first place. Stretching is the same as stretching the gastrocnemius and foot muscles during leg cramps. You can also place the front of the foot on the first step of the stairs and slowly lower the heel to make the heel lower than the step.

4. Drink plenty of water:

If you usually have a lot of activities (including walking, gardening, and housework), you need to add fluids to avoid dehydration, but do not overdo it. Large amounts of fluid can dilute the sodium concentration in the blood, which can cause various problems, including muscle cramps. How much water you should drink depends on your activity and the food you eat. Because thirst stimuli become weaker with age, we may forget to drink enough water when we are old. Some people are also worried about going to the toilet more often because they drink too much water, especially at night.

5. Avoid cold legs or sudden excessive movement for too long:

In order to prevent calf cramps, you should pay attention to avoid cold legs or sudden excessive exercise for too long or too long; you should add calcium to your diet. Calcium-rich foods include shrimp, shrimp skin, dairy products and products, green vegetables, kelp, Sesame sauce and bone soup. More exercise and sun exposure are beneficial to bone growth and health care. Oral calcium lactate and calcium gluconate can also be taken orally.