Many people have experienced the sudden cramping of the calf muscles while sleeping at night. The pain can last for a long time, and many people may think that it is due to calcium deficiency. However, leg cramps at night are not only caused by calcium deficiency. Let's understand the reasons and methods to relieve leg cramps while sleeping at night!
Causes of leg cramps while sleeping
1. Unchanging sleeping position
When sleeping, maintaining the same sleeping position for a long time, such as lying on your back or stomach, can cause one of the muscles in the calf to remain in an extremely relaxed state for a long time. This can lead to passive contraction of the muscle, resulting in leg cramps.
2. Cold stimulation
If the surrounding environment is too cold, the muscles in the body can be stimulated by the cold, making it more prone to leg cramps.
3. Excessive fatigue
When the body is excessively tired and does not get enough sleep, or when the usual sleep duration is too long, it can lead to the accumulation of acidic metabolites in certain parts of the body. This can also result in muscle spasms and cramps.
Methods to relieve leg cramps
1. Local massage
Rub the calf muscles quickly with both hands or massage and tap the muscles gently. This can help alleviate muscle spasms.
2. Stand on one foot
If leg cramps occur in the middle of the night, slowly step on the cramping leg and gradually stand on one foot, putting the weight of the whole body on the cramping leg. Stop when the pain is relieved.
3. Flex the foot
When experiencing cramps, flex the toes and lift the foot. Have someone help support the foot or lean against a wall. This method usually provides gradual relief. If you are alone at night, try to do this on your own as it can be effective in quickly relieving the pain.
How to prevent leg cramps?
1. Pay attention to calcium supplementation, especially during adolescence when there may be a relative deficiency of calcium, making individuals more prone to leg cramps.
2. Before going to bed, perform stretching exercises on the areas prone to leg cramps.
3. Keep both calves warm while sleeping. Wear more clothes to provide warmth to the hands and feet.
4. Excessive drooping of the footboard (towards the sole of the foot) can trigger leg cramps. Avoid excessive footboard drooping while sleeping.
5. Perform stretching exercises daily. Stand with legs straight, feet flat on the ground, and lean the body forward to stretch the muscles at the back of the legs. Maintain this position for 10-20 seconds, repeat 3-5 times. Practice 4 times a day in the first week, then reduce to 2 times a day, once in the evening and once before bed.
