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Leg cramps often occur at night and common causes of leg cramps are dehydration, electrolyte imbalance, poor blood circulation, overexertion or nerve damage. Pregnant women and the elderly are more likely to suffer than others.
To prevent and relieve leg cramps, you can try the following:
- Drink enough water, about 2 liters per day is a general recommendation.
- Ensure a good intake of magnesium, potassium and calcium.
- Be active, stretch, move and avoid overloading.
- When you suffer from leg cramps: try to relieve them by stretching the muscle, massaging and moving the leg.
In the event of frequent and severe cramps that do not improve despite lifestyle changes, you should seek medical attention for further examination and assessment.
Common causes of leg cramps
What happens when leg cramps occur is that the muscles involuntarily contract and do not relax. This can be due to several different things:
- Fluid deficiency and electrolyte imbalance – Low levels of minerals such as magnesium, calcium and potassium can lead to muscle cramps.
- Poor blood circulation – When blood flow to the legs is poor, for example in peripheral artery disease, cramps in the calves and legs can occur.
- Physical overexertion – For example, during hard exercise and prolonged standing or sitting, the muscles can become exhausted and then cause cramps.
- Impact on nerves – In various conditions such as back problems or nerve damage, cramps can be caused by affecting the nerve impulses to the legs.
- Pregnancy – During pregnancy, it is common for many women to experience leg cramps, especially during the second and third trimesters.
- Insufficient stretching and movement – If muscles are not used or stretched regularly, they may be more prone to cramps.
- Medications and diseases – Some medications, such as diuretics, can contribute to fluid deficiency and electrolyte imbalance. Diabetes, liver diseases and thyroid disorders can also increase the risk of cramps.
Why is it common for leg cramps to occur at night?
Suffering from leg cramps at night is particularly common in older people. The causes of leg cramps at night are prolonged sitting or lying down, poor blood circulation or mineral deficiency.
Can leg cramps be prevented or relieved?
There are several things you can do yourself to reduce the risk of leg cramps. Here are some things to start with:
- Ensure adequate water intake. A general recommendation is to drink at least 2 liters per day.
- Keep an eye on your mineral intake; if you have low levels of magnesium, it may be a good idea to consider a supplement or ensure adequate intake through your diet.
- Make sure to stretch your leg muscles regularly, especially before going to bed or after a workout.
- Regular exercise or light training can help keep your blood circulation going, do what works for you.
- It is important not to overload your muscles, moderate exercise interspersed with rest is good to avoid overexertion.
- A balanced diet rich in potassium, magnesium and calcium is important. These substances are found in foods such as bananas, nuts, spinach and dairy products.
- If necessary, compression stockings can also be used, this is good if you suspect that you have circulation problems as these can help improve blood flow.
Can magnesium help with leg cramps?
Yes, magnesium can help with leg cramps, but whether a supplement or increased intake of magnesium helps you depends on what is causing the cramp. Magnesium is a very important nutrient for muscle contraction and nerve signaling, and a deficiency can lead to muscle cramps.
Find out if you have magnesium deficiency with a blood test that measures your magnesium levels.3 practical tips to try for acute leg cramps
Here are some tips on what you can do when you suffer from calf cramps:
- Stretch the muscle: Try to stretch the affected muscle by gently pulling your toes towards you.
- Massage and warm up the muscle: To help the muscle relax, a gentle massage or a warm towel can help.
- Walk around or shake the leg: Another way to try to get the muscle to relax and return to its normal state is movement.
In the vast majority of cases, leg cramps are harmless and can usually be managed on their own. However, if, despite trying lifestyle changes, you experience frequent and severe cramps, symptoms such as swelling, redness or warmth in the affected area, you should see a doctor for further examination and assessment.
