Nocturnal Leg Cramps

“For this, be sure, tonight thou shalt have cramps, side-stitches that shall pen thy breath up”- William Shakespeare, The Tempest

This morning I was awoken by a painful leg cramp. It’s an odd feeling to have one or more muscles do their own thing and completely disregard what you want. So what causes nighttime leg cramps and what can you do about it?

Nocturnal leg cramps are true cramps and not spasms. The muscle remains in a cramped and contracted position, which accounts for the intensity of the pain. If you touch the affected region, you may be surprised to discover that your muscles feel very hard, almost like concrete.

Leg cramps usually occur in one of the calf muscles, below and behind a knee, but painful cramps can also occur in the feet, ankles, shins, and big muscles of the thigh (quads). It can be caused by diabetes, hypertension, fibromyalgia, and as a side effect to some medication so if you have frequent cramps, see a doctor to discover if any of these apply. For instance, my wife experiences terrible muscle cramps when taking a statin to lower cholesterol.

There is some evidence that cramps are also caused by a chemical imbalance in the body - some say potassium and recommend bananas, etc.; others magnesium and swear by a nightly dose of Milk of Magnesium; for some a 1/4 cup of pickle juice or vinegar does the trick or Tums for a dose of calcium. Other studies say dehydration is the cause and a glass of water helps.

Tips to Relieve a Cramp

• Pull your toes back towards you (don't point them).
• Try putting your foot on the floor and lean forward to stretch a calf cramp.
• Apply a hot compress to the cramp or take a hot shower/bath
• Massage the cramped muscles

Bottom Line

The most common treatment to prevent leg cramps in bed is stretching exercises. Regular stretching of leg muscles, especially those in the calf, is effective. You should also examine your sleeping posture. If you sleep on your back with tight fitting sheets then your toes are forced to point downwards, compressing the calf. When something triggers the calf to compress even further, there is pain.

Update: June 9

The NY Times has an article today on a similar subject:
Phys Ed: Can Pickle Juice Stop Muscle Cramps?

The conclusion of a scientific study is yes. But no one knows why. The pickle juice or vinegar works within a minute - far too fast for the juice to leave the stomach or enter the bloodstream.

Web Sites

http://www.dummies.com/how-to/content/nocturnal-leg-cramps-nighttime-calf-muscle-pain.html
http://www.buzzle.com/articles/leg-cramps-in-bed.html
http://www.patient.co.uk/health/Cramps-in-the-Leg.htm