What is leg pain at night? Easy explanation of causes, countermeasures, and prevention methods

This article is a translation of the following Japanese article:

Original: 夜の脚の痛み（こむら返り）とは？原因と対策・予防法をやさしく解説

In bed at night, I suddenly felt a strain in my calf…

When you are sleeping in the middle of the night,
you wake up with a sudden sharp pain in your legs—
This is what is called “night leg cramps”.

Author
“That feeling of sudden pain…there are so many people who have experienced it😢”

Medically, in many cases, the cause cannot be clearly identified, but
You can make it easier to wake up with small habits and how you use your body in your daily life.
And there are ways to prevent it.

What is the condition of cramps (leg pain at night)?

Crams are
a condition in which the muscles in the calves, thighs, and legs suddenly contract involuntarily, causing severe pain.
It can last from several seconds to several minutes and may interfere with sleep.

✔ Sudden sharp pain
✔ Waking up in the middle of the night
✔ Goes away within a few seconds to a few minutes
✔ Muscles tense up after the pain

These characteristics are seen in many people.

Author
“They often come while you’re sleeping, so you’ll be surprised and jump up💦”

Let’s first know the cause | Why does it happen at night?

Even experts do not fully understand the mechanism, but
It is thought that the following factors are involved:

① Muscle fatigue/overuse

The more you walk, stand, or exercise during the day, the more likely your muscles will contract at night.

② Posture/sitting for long periods of time

When blood flow to your legs is blocked due to desk work, etc., you tend to get cramps at night.

③ Insufficient water (dehydration・electrolyte バランス)

Lack of water and mineral imbalance (particularly potassium and magnesium) can affect the regulation of muscle contraction and relaxation.

④ The cause may be the bedding or the position of the feet

There are also reports that when you sleep with your toes pointing downwards, your muscles contract more easily.

Author
“It’s especially easy to feel like, ‘I’m feeling particularly tired today…'”

How to deal with cramps｜When pain attacks

If you experience leg cramps during the night, take the following steps.

✔ ① Stretch/stretch

Slowly stretching the muscles in your legs will relieve the pain.
Example: For calves, slowly stretch your toes by pulling them towards you.

✔ ② Walk lightly

You may be able to relieve tension by walking slowly or slowly rotating your ankles.

✔ ③ Warm up

Warming your muscles with a hot towel or warm bath may ease the pain.

How to prevent cramps｜Easy with daily habits!

If you frequently experience leg pain at night, it is important to take preventive measures.

✨ ① Stretching before bed

Stretching your calves, thighs, and ankles before bed will help your muscles relax.

💧 ② Stay hydrated

Just drinking water frequently during the day may help your muscles work more smoothly.

🍌 ③ Mineral-conscious diet

Potassium: banana, avocado, potato
Magnesium: nuts and spinach

In some cases, it may be helpful to eat a diet that balances electrolytes, such as foods such as

🚶u200d♀️ ④ Incorporate light exercise during the day

Movements such as walking, light squats, and calf raises can improve blood flow and help reduce leg cramps at night.

Author
“The trick is not just to take care of yourself before going to bed, but to take care of your entire day’s life🌿”

When should I go to the hospital?

Most cramps are benign (no cause for concern), but
consider seeing a doctor if you have any of the following symptoms:

✔ Severe pain at about the same time every night
✔ There is swelling and a feeling of heat
✔ My feet are red and warm
✔ The pain is severe when I exercise or move
✔ My whole foot feels numb and weak

In these cases, it is possible that there is another disease or a problem with the nerves or blood flow, so it is recommended that you consult a medical institution just to be sure.

Author
“If you are experiencing any abnormalities other than just “It hurts, but it will subside quickly,” early consultation will lead to peace of mind.”

Summary | Dealing with leg pain at night (cramps)

Leg pain (cramps) that occur at night are common and are caused by sudden muscle contractions.

It is often related to daytime fatigue, lack of water, posture, and how you use your muscles.

It can be prevented by stretching, hydration, nutrition, and light exercise before going to bed.

If the pain is severe or occurs frequently, it is important to consult a specialist.