What should you do to prevent leg cramps?

This post was most recently updated on July 25th, 2023

Introduction

Leg cramps are usually harmless, but a sudden cramp can be dangerous in some situations, such as while swimming or driving. Knowing how to prevent them helps.

A leg cramp is a sudden, painful tightening of a muscle, most often in the calf, foot or thigh. Cramps often strike at night and can wake you up. They involve the muscle, not the joint. Let’s look at the causes and how to prevent them.

What causes you leg cramps

Most leg cramps have no clear cause. If cramps are severe, happen often, last a long time or don't ease with stretching, see a doctor. Cramps can sometimes be linked to conditions involving blood vessels, nerves, the kidneys, the liver or the thyroid.

However, in most cases, leg cramps are due to common causes that you can handle on your own:

Muscle overload

According to MedlinePlus, cramps often happen when a muscle is overused or injured. Dehydration and low levels of sodium, potassium or calcium also make them more likely. So if you've just run a long distance or exercised to exhaustion, a cramp can be a sign your muscles are overworked.

Wear too tight shoes

Shoes that are too tight or don't support your feet can strain the foot muscles and may make cramps more likely for some people.

Body changes due to age

Leg cramps become more common with age. As we get older, we lose muscle mass, and the remaining muscles can tire more easily. Pregnancy, some medicines and conditions such as diabetes or nerve problems also raise the risk.

How to prevent and treat leg cramps

There is no single proven remedy for leg cramps. The FDA warns against using quinine, an antimalarial drug, for leg cramps because its serious risks, including dangerous blood and heart rhythm problems, outweigh its modest benefit. Magnesium supplements have shown mixed results in adults who aren't pregnant.

If you have frequent cramps, ask your doctor to review your medicines, since some drugs are linked to cramps.

When a cramp strikes, stop what you're doing, then gently stretch and massage the muscle. Heat can help relax it.

The best way to reduce leg cramps is to change the following habits:

Wearing shoes that fit your feet:

Choose shoes that fit well and support your feet. If you often get cramps in your feet, try switching from high heels to flat, supportive shoes.

Drink plenty of water

Drinking enough fluids helps prevent cramps, especially during exercise. After long or sweaty workouts, a sports drink can replace lost sodium and potassium. Foods rich in potassium, such as bananas and orange juice, can also help.

Exercise hard

Exercise within your ability and build up intensity gradually, since overworking a muscle can trigger cramps. Staying active is still important, because weak, deconditioned muscles may cramp more easily.

Stretch your leg muscles

Stretch your calf and thigh muscles regularly, especially before bed if you get night cramps. Simple moves like pointing and flexing your toes and rolling your ankles can help. A massage or warm bath can also relax the muscles.

Conclusion

Your legs carry your weight all day, so they need care. Stretch, stay hydrated, wear supportive shoes and build activity gradually. If cramps are frequent or severe, see your doctor to check for an underlying cause.

Sources

• Muscle cramps, MedlinePlus
• Nocturnal Leg Cramps, American Family Physician