HWN Suggests

The Real Cause of Night Leg Cramps

According to the esteemed, British Medical Journal (BMJ), a viable pharmacological option for nocturnal cramps “remains elusive.” Quinine is only moderately effective against nocturnal leg cramps, and there are significant concerns about its safety — leading most doctors to believe the risks outweigh the potential benefits. And exercise (physical) therapy methods have yet to be examined in controlled studies. This leaves those affected by nocturnal cramps with no long-term, safe treatment options. That is, until now. Recent studies crossing-over the categories of neurology, physiology, and sleep health show promise for finally conquering nocturnal leg cramps.

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Articles of Interest

3 Stretches to Ease Night Leg Cramps

Full Body Stretch - Put one leg up on a stool or step and leave your other on the ground, slightly pushed back. Glide forward onto the raised leg, bending at the knee. Hold for two to three seconds. Repeat ten repetitions on each side. Be careful not to extend your knee past your ankle on your raised leg. Hamstring Stretch - Keeping your knee straight, put the heel of one foot on a stool or step. Keep a nice, straight line from your pelvis to your toe and make sure your ankle stays bent towards you. Lean your chest forward until you feel a nice stretch in your leg. Hold this stretch for ten seconds. Repeat ten repetitions on each side. Calf Stretch - Stand facing a wall. Put your left toe against the wall and keep your right leg straight. Bend your left knee towards the wall. This will give you a nice stretch in your right calf. Hold for ten seconds. Repeat ten repetitions on each side.

A Charley Horse in Bed

Other researchers suggest that cramps are an effect of dehydration, which is known to be involved in spasms after exercise. Common sense suggests drinking enough water through the day and before going to bed, as well as avoiding heavy bed covers that keep the toes from pointing up. Gentle stretching exercises may help.

Criteria in diagnosing nocturnal leg cramps: a systematic review

In conclusion, seven relevant clinical characteristics have been identified to diagnose patients with NLC, and specifically differentiate this disorder from RLS and PLMD. These characteristics enhance the recognition and diagnosis of this highly prevalent, musculoskeletal sleep-related disorder.

Do you suffer from Night Cramps? – Bedtime Stretching Could be the Answer…

A study from the Netherlands² found that simple Hamstring and Calf stretches performed each night before bed significantly reduced both the frequency of nocturnal leg cramps and the severity of night time leg pain. This particular study examined 88 older adults (> 55 years old), however our experience in managing younger people with nocturnal leg cramping/pain suggests similar results can be achieved with this population also.

How do you prevent nighttime leg cramps?

One remedy that has been shown to work is the antimalarial drug quinine, but it has such severe side effects that the Food and Drug Administration warns against using it for leg cramps. In the United States tonic water historically contained large amounts of quinine but now typically contains very little. Magnesium supplements are another popular remedy. But a 2012 study in the Cochrane Database of Systematic Reviews found that they were “unlikely” to be of much help.

Is there hope for leg cramp sufferers?

If you have nocturnal leg cramps, you have lots of company. Although they can strike people at any time of life, they become more common with age. Among people over 60, almost half report having leg cramps, a third say they are awakened by cramps at night, and 15% report weekly episodes.

Leg Cramps at Night: Causes and Treatments

Nocturnal leg cramps can be annoying at best and painful at worst. On top of the aching and tightening sensations that many experience with cramps, the disruptive sleep can lead to poor rest, which can impact your overall quality of life. And, this pesky disorder impacts over half of all adults at some point throughout their life.

Magnesium for Leg Cramps at Night: Does It Really Work?

Magnesium may help with leg cramps at night, but much more research is needed. Studies have mixed results and rarely look at the general population. Studies show that magnesium can reduce the severity and frequency of leg cramps for some people — like pregnant women. But there’s also research showing it’s not effective for others.

Nocturnal Leg Cramps

Up to 60 percent of adults report that they have had nocturnal leg cramps. The recurrent, painful tightening usually occurs in the calf muscles and can cause severe insomnia. The exact mechanism is unknown, but the cramps are probably caused by muscle fatigue and nerve dysfunction rather than electrolyte or other abnormalities. Limited evidence supports treating nocturnal leg cramps with exercise and stretching, or with medications such as magnesium, calcium channel blockers, carisoprodol, or vitamin B12. Quinine is no longer recommended to treat leg cramps.

Tweak my dreams to stop leg ache please

Here is a commercial application of dream engineering that I would welcome. Many people experience leg cramps at night, incidents where, in the middle of sleep, your leg turns into stone. It is very painful. Dream engineering might be able to implant the suggestion that our legs should remain relaxed during sleep. People would pay good money for this.

Vitamin K reduces frequency, severity of nocturnal leg cramps

Vitamin K2 markedly reduced the mean weekly frequency of nocturnal leg cramps in the intervention group. The vitamin also reduced duration a of cramps while showing no adverse effects.

Vitamin K2 in Managing Nocturnal Leg Cramps

This randomized clinical trial showed that vitamin K2 supplementation significantly reduced the frequency, intensity, and duration of NLCs in an older population with good safety.

What Causes Legs Cramps at Night and How to Prevent Them, According to Experts

Leg cramps, or “Charley horses” are common, but getting rid of them can be tricky.

Resources

Stopacramp

The Stopacramp Strap can eliminate your leg, foot and toe cramps!

I Hate getting leg cramps in the middle of the night.

If you hate leg cramps then join this group.

Ann Wallace O'Malley

SO--my sister, who also suffers intermittent leg/foot cramps tried my little bands. Just wanted to clear up a couple of things about these hair "rubbers" as my mother used to call them. The ones I buy are very soft--like for infants' hair. Before I put them together (with a half-hitch), I pull and stretch them to their maximum. THEN, I hitch them together. I put the loops only around my second- and fourth-toe, with the hitch "knot" over the third/middle toe.