By Martha A. Simpson, D.O., M.B.A.
Associate Professor of Family Medicine
Ohio University College of Osteopathic Medicine

STRETCHING BEFORE BED AND DRINKING WATER MAY PREVENT LEG CRAMPS

Question: I get leg cramps at night. I haven’t had any for a long time, but now they’re starting again. They seem to be worse in the hot weather. I don’t have any problems when I’m walking around, just during the night. The leg cramps wake me up.

Answer: Muscle cramps are a relatively common event. A cramp is an involuntary and painful contraction of a muscle. They can happen in any muscle in the body but are more common in the legs. No one is quite sure why muscle cramps happen at night, but many common associations have been made. Although more likely to occur in older people, they can happen to anyone.

Nocturnal leg cramps are frequently associated with muscle overuse and muscle fatigue. Mild dehydration and electrolyte imbalance are also implicated in many cases of muscle cramps. Other risk factors for leg cramps include pregnancy, diabetes, and the use of certain medications.

Though leg cramps are usually nothing more than an annoyance, in some cases they can be a sign of something more serious. For instance, frequent leg cramps, whether they occur during the day or the night, can be a sign of an underlying problem like hypothyroidism, diabetes, anemia, kidney problems or nerve disorders.

Other more serious causes of leg cramps include decreased blood flow to the legs and a compressed nerve in your back due to a narrowing of the spinal canal. These type of cramps are usually associated with activity and relieved by rest, rather than coming on during periods of rest.

There are some simple preventive steps you can take. For nighttime cramps like you have, it can be helpful to stretch your legs each night before you go to bed. If a cramp comes on anyway, try to stretch the muscle slowly and the cramp will usually resolve. It can also be beneficial to gently compress, massage, or stretch the affected muscle with your hand.

For people who get cramps during or after exercise, it’s important to do plenty of stretching both during a warm-up period before exercise and a cool-down period after your workout is over. This will help your muscles better handle the strain of your exercise regime. Also, avoid overtaxing your muscles and drink plenty of fluids -- especially if you’re sweating heavily during your workout.

There are also some general dietary adjustments you can make to help prevent leg cramps. Drink plenty of fluid during the day, and make sure you are getting enough potassium in your diet. Magnesium and calcium are also important. Eating a banana every other day can help with potassium, and taking a multivitamin can help with the magnesium. Dairy products are a good source of calcium.

Some people do need prescription medication -- such as muscle relaxants -- for leg cramps. Check with your doctor if your leg cramps are frequent or persistent.

Family Medicine® is a weekly column. To submit questions, write to Martha A. Simpson, D.O., M.B.A., Ohio University College of Osteopathic Medicine, P.O. Box 110, Athens, Ohio 45701, or via e-mail to readerquestions@familymedicinenews.org. Medical information in this column is provided as an educational service only. It does not replace the judgment of your personal physician, who should be relied on to diagnose and recommend treatment for any medical conditions. Past columns are available online at www.familymedicinenews.org.