Few things wake you up faster than a calf cramp at 3am. Night leg cramps are very common, especially in older adults, pregnant women and people who stand or exercise a lot. They’re usually harmless, and simple stretches can make them less frequent.
Imagine finally falling asleep after a 12-hour shift on your feet, only to be jolted awake by your calf twisting into a rock-hard knot. You grab your leg, gasping. It lasts less than a minute, but your muscle aches all the next day. It’s happening three times a week now. You’ve heard bananas help. Do they?
How to stop a cramp fast
- Straighten your leg and pull your toes up towards your shin
- Stand up and put weight on the leg, pressing your heel into the floor
- Massage the muscle
- Afterwards, warmth such as a hot shower can ease soreness
Common causes and risk factors
- Getting older, and often no clear cause at all
- Pregnancy, especially later on
- Long periods of standing, or intense or unaccustomed exercise
- Sitting with legs bent for long periods
- Some medicines, including some diuretics (water tablets) and statins
- Conditions such as diabetes, kidney disease, liver disease, thyroid problems and nerve damage
Prevention
- Calf stretches before bed: stand facing a wall, one foot back, heel down, and lean forward for 30 seconds. Repeat three times on each leg.
- Keep bedcovers loose so your toes aren’t pointing down all night
- Stay active during the day and avoid long periods sitting
- Wear supportive shoes
Evidence that bananas, magnesium supplements or extra salt prevent cramps in most people is weak. Quinine, once commonly used, is no longer recommended routinely because of the risk of serious side effects.
But when should cramps be checked?
See a doctor or nurse if cramps are frequent and disrupting your sleep, started after a new medicine, come with muscle weakness or wasting, numbness, or are in other parts of the body. Get urgent help if a calf is painful, swollen, warm and red, especially after a long journey or surgery, because this could be a blood clot (deep vein thrombosis) rather than a cramp. Leg pain that comes on with walking and eases with rest can be a sign of poor circulation and also needs checking.
Your next step: Do three 30-second wall calf stretches on each leg every night before bed for the next two weeks, and count how many cramps you get. If there’s no improvement, take that count to your nurse or doctor along with a list of your medicines.
Sources: NHS (Leg cramps), NICE Clinical Knowledge Summary on leg cramps, American Academy of Family Physicians, UK Medicines and Healthcare products Regulatory Agency (quinine safety). This guide is for general information and does not replace advice from your own nurse, doctor or pharmacist.
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