How can I prevent my leg cramps?
The following steps may help:
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Ouch! Why are my muscles cramping?
Painful cramps and muscle spasms are a common and usually harmless condition with several possible causes - including hot weather.
We explore what’s causing your cramps and how you can alleviate them.
What are heat cramps?
Heat cramps are painful muscle spasms that usually happen in hot weather when your body overheats.
They usually affect the arms, legs and abdomen. The main symptom is a sensation of painful tightening and hardening of the muscles - these spasms are involuntary, so you have no control over them, and discomfort can range from mild to severe.
What causes leg cramps?
Heat isn’t the only cause of muscle cramps - leg cramps unrelated to hot conditions are also very common.
Leg cramps cause a sudden pain and contraction - usually in the calf muscle - that lasts from a few seconds to 10 minutes and can make it hard to move.
These spasms can happen at any time, but three out of four cases happen at night. They may wake you up, and the muscle might feel sore for several hours after the cramp has stopped.
Night-time leg cramps can happen to anyone but are more common in older adults - around a third of people over 60 experience leg cramps at night, and 40% of people affected have three or more attacks per week.
Leg cramps can sometimes be linked to underlying conditions, including:
Nerve compressionPressure on the nerves in the spine can cause cramping pain in the legs and feet, that usually gets worse when walking. Bending slightly forwards as you walk can help.
Medical conditionsHaving diabetes or illnesses that involve the nerves, kidneys, liver or thyroid can cause muscle cramps.
Poor circulationA narrowing of the arteries bringing blood to the legs - a condition known as Peripheral Artery Disease (PAD) - can cause cramping. When blood doesn’t circulate properly, the oxygen carried in blood fails to reach muscle tissue, which can result in muscles stiffening and cramping. This usually happens during exercise and goes away when you sit down.
- Nerve compression
Pressure on the nerves in the spine can cause cramping pain in the legs and feet, that usually gets worse when walking. Bending slightly forwards as you walk can help.
- Medical conditions
Having diabetes or illnesses that involve the nerves, kidneys, liver or thyroid can cause muscle cramps.
- Stretching exercisesRegular calf-stretching exercises may help reduce cramps. Try standing about a metre from the wall, then lean forward and touch the wall with your outstretched arms, keeping your feet flat. Count to five before returning to an upright position. Repeat this for around five minutes, three times a day. You can also try gently stretching leg muscles before bed-time by flexing your toes towards your shin, pulling on your toes if you’re able to reach them.
- Stay hydrated and eat wellGood hydration is essential for healthy muscle function, so it makes sense to stay on top of your hydration levels throughout the day. Healthy muscles also need a balance of electrolytes - a varied diet that includes a rainbow of colourful fruit and vegetables should provide the balance you need. Maintaining a healthy weight and cutting down on alcohol may also help to reduce your cramps.
- Boost your circulation with Revitive & get walkingPoor circulation in the legs (PAD) is a common cause of leg cramps, and the two most important lifestyle changes you can make to help this condition are to stop smoking and increase your exercise levels. One of the best exercises you can do is walking - try to walk for at least 30 minutes every day.
- Stretching exercisesRegular calf-stretching exercises may help reduce cramps. Try standing about a metre from the wall, then lean forward and touch the wall with your outstretched arms, keeping your feet flat. Count to five before returning to an upright position. Repeat this for around five minutes, three times a day. You can also try gently stretching leg muscles before bed-time by flexing your toes towards your shin, pulling on your toes if you’re able to reach them.
- Stay hydrated and eat wellGood hydration is essential for healthy muscle function, so it makes sense to stay on top of your hydration levels throughout the day. Healthy muscles also need a balance of electrolytes - a varied diet that includes a rainbow of colourful fruit and vegetables should provide the balance you need. Maintaining a healthy weight and cutting down on alcohol may also help to reduce your cramps.
- Stretching exercisesRegular calf-stretching exercises may help reduce cramps. Try standing about a metre from the wall, then lean forward and touch the wall with your outstretched arms, keeping your feet flat. Count to five before returning to an upright position. Repeat this for around five minutes, three times a day. You can also try gently stretching leg muscles before bed-time by flexing your toes towards your shin, pulling on your toes if you’re able to reach them.
- Stay hydrated and eat wellGood hydration is essential for healthy muscle function, so it makes sense to stay on top of your hydration levels throughout the day. Healthy muscles also need a balance of electrolytes - a varied diet that includes a rainbow of colourful fruit and vegetables should provide the balance you need. Maintaining a healthy weight and cutting down on alcohol may also help to reduce your cramps.
- Boost your circulation with Revitive & get walkingPoor circulation in the legs (PAD) is a common cause of leg cramps, and the two most important lifestyle changes you can make to help this condition are to stop smoking and increase your exercise levels. One of the best exercises you can do is walking - try to walk for at least 30 minutes every day.
- Stretching exercisesRegular calf-stretching exercises may help reduce cramps. Try standing about a metre from the wall, then lean forward and touch the wall with your outstretched arms, keeping your feet flat. Count to five before returning to an upright position. Repeat this for around five minutes, three times a day. You can also try gently stretching leg muscles before bed-time by flexing your toes towards your shin, pulling on your toes if you’re able to reach them.
- Stay hydrated and eat wellGood hydration is essential for healthy muscle function, so it makes sense to stay on top of your hydration levels throughout the day. Healthy muscles also need a balance of electrolytes - a varied diet that includes a rainbow of colourful fruit and vegetables should provide the balance you need. Maintaining a healthy weight and cutting down on alcohol may also help to reduce your cramps.