Materiały źródłowe

• #1 Leg Cramps at Night: Causes, Pain Relief & Prevention

  https://my.clevelandclinic.org/health/diseases/14170-leg-cramps

  How can I prevent leg cramps? Ideas for prevention include several activities you may want to do every day: […] Exercise: Do leg exercises during the day, and mild, brief walking or biking right before bed. […] Hydration: Drink eight glasses of water each day and avoid alcohol and caffeinated beverages. […] Medications and vitamins: Take all vitamins and medications (including muscle relaxants) exactly how your healthcare provider prescribes them. […] Prepare your bed space: Keep a heating pad and massage roller next to your bed. […] Shoes: Purchase supportive shoes. […] Sleeping position: Experiment with different positions to see if one works better than another. Keep your toes up if you’re on your back and hang your feet over the end of the bed if you lie on your front. […] Stretch: Stretch your legs before and after exercising, and right before you go to sleep.

• #2 Leg Cramps: Causes, Treatment, and Prevention

  https://www.webmd.com/sleep-disorders/leg-cramps

  Nocturnal Leg Cramp Prevention […] Some simple things might keep you from getting leg cramps: […] Stretch during the day and before bed. Focus on your calf and foot muscles. […] Drink plenty of water. […] Move around during the day to exercise your feet and legs. […] Wear comfortable, supportive shoes. […] Sleep under loose covers, especially if you sleep on your back.

• #3 Muscle Spasms (Muscle Cramps): Causes, Treatment & Prevention

  https://my.clevelandclinic.org/health/diseases/muscle-spasms-muscle-cramps

  Muscle spasms can strike at any time. Because theyre so unpredictable, they can be difficult to prevent. There are risk factors you cant avoid, like your age. But there are also things you can do to reduce your risk: […] Perform flexibility exercises regularly. Work toward better overall fitness. Stretch your muscles regularly. Do this especially for those most prone to muscle spasms. Drink lots of water. Avoid exercising in extreme heat. Wear shoes that fit you properly. Stay at a weight thats healthy for you. Avoid medications that may cause muscle spasms as a side effect. To prevent leg cramps, use pillows to keep your toes pointed upward if you sleep on your back. If you sleep on your chest, hang your feet over the end of the bed. Stretch your muscles before you go to sleep. When you sleep, keep the sheets and blankets loose around your legs. […] Muscle spasms can worsen and happen more frequently with age. Preventive techniques, like the exercises outlined above, can reduce your overall risk for muscle spasms.

• #4 Muscle cramp – Symptoms and causes – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820

  Muscle cramps can be prevented by taking certain steps. […] These steps might help prevent cramps: […] Drink plenty of liquids every day. Muscles need fluids to work well. During activity, drink liquids regularly. Keep drinking water or other liquids without caffeine or alcohol after the activity. […] Stretch your muscles. Stretch gently before and after using any muscle for a time. To avoid getting leg cramps at night, stretch before bedtime. Light exercise, such as riding a stationary bicycle for a few minutes before bedtime, also may help prevent cramps while you sleep.

• #5 Non-drug therapies for the secondary prevention of lower limb muscle cramps – PubMed

  https://pubmed.ncbi.nlm.nih.gov/33998664/

  A combination of daily calf and hamstring stretching for six weeks may reduce the severity of night-time lower limb muscle cramps in people aged 55 years and older, but the effect on cramp frequency is uncertain. […] Calf stretching alone compared to sham stretching for 12 weeks may make little or no difference to the frequency of night-time lower limb muscle cramps in people aged 60 years and older. […] The evidence is very uncertain about the effects of a combination of daily calf, quadriceps, and hamstring stretching on the frequency and severity of leg cramps in 50- to 60-year-old women with metabolic syndrome. […] Given the prevalence and impact of lower limb muscle cramps, there is a pressing need to carefully evaluate many of the commonly recommended and emerging non-drug therapies in well-designed RCTs across all types of lower limb muscle cramps. A specific cramp outcome tool should be developed and validated for use in future research.

• #6 Leg Cramps at Night: Causes, Pain Relief & Prevention

  https://my.clevelandclinic.org/health/diseases/14170-leg-cramps

  What kinds of stretches help prevent leg cramps? Try the following to prevent leg cramps in your calves: Stand about 3 feet (1 meter) away from a wall. Lean forward. Touch the wall with your arms outstretched while keeping your feet flat. Count to five before you stop and do it over and over again for at least five minutes. Repeat three times per day.

• #7 Conquering Nocturnal Leg Cramps: Causes, Treatment, and Prevention

  https://www.samitivejhospitals.com/article/detail/nocturnal-leg-cramps-treating-preventions

  Those suffering from common nocturnal leg cramps that disrupt sleep should consult a specialist, who can perform a diagnosis and advise on the necessary steps required to treat the condition effectively. […] Try stretching frequently. For instance, you can stretch your calves by facing a wall, stepping one foot back behind you while the other is placed out in front. Then, bend slightly forwards onto the front foot and keep both feet flat on the ground as you hold the position for 510 seconds on each side. Do this 10 times for one set and attempt to do 3 sets of these stretches per day for the best results. […] Stay hydrated throughout the day, drinking between 810 glasses of water and avoiding dehydration, especially when exercising. […] Perform regular calf raises to ensure effective circulation and to prevent the muscles from cramping. […] Pregnant women should make sure they have a diet plentiful in calcium (yogurt, cheese, soy milk), potassium (cocoa, prunes, sunflower seeds), and magnesium (bananas, green peas, spinach, sweetcorn, pumpkin seeds, and sesame seeds).

• #8 Muscle cramp – Symptoms and causes – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820

  Muscle cramps can be prevented by taking certain steps. […] These steps might help prevent cramps: […] Drink plenty of liquids every day. Muscles need fluids to work well. During activity, drink liquids regularly. Keep drinking water or other liquids without caffeine or alcohol after the activity. […] Stretch your muscles. Stretch gently before and after using any muscle for a time. To avoid getting leg cramps at night, stretch before bedtime. Light exercise, such as riding a stationary bicycle for a few minutes before bedtime, also may help prevent cramps while you sleep.

• #9

  https://bpac.org.nz/bpj/2012/december/legcramps.aspx

  Brief light exercise, such as walking or cycling on a stationary bike prior to bed time can be trialled, although evidence of significant benefit is also lacking. […] Quinine has traditionally been used at a low dose (200 – 300 mg/day) for nocturnal leg cramps, and is effective at reducing the frequency and severity of cramps. However, it is no longer recommended for nocturnal leg cramps due to concerns over its safety. […] The aim of treatment of nocturnal cramps is symptom control, unless an underlying cause has been identified and can be managed.

• #10 How to Treat and Prevent Leg Cramps

  https://www.verywellhealth.com/leg-cramp-treatment-and-prevention-of-muscle-spasms-2548836

  While you can’t always prevent leg cramps, there are things you can do to significantly reduce their risk: […] Stay hydrated: Dehydration is known to predispose you to leg cramps, although the exact reason why is not known. Aim to drink at least three liters of water each day. Drink plenty of fluid before, during, and after exercise. […] Pick foods wisely: Electrolyte drinks may help keep your levels steady, but eating potassium- or magnesium-rich foods may also help. These include bananas, sweet potatoes, beans/legumes, and avocados. […] Warm-ups and cool-downs: Stretching and mobility work can help relax muscle fibers. When working out, be sure to do a dynamic warm-up and cool-down that includes mobility work to help prevent cramps during and after workouts. […] Train gradually: Avoid sudden increases in activity. The „10% rule” is a good one: Never increase your weekly exercise load by more than 10% compared to the week before. Most athletes who have leg cramps, such as long-distance runners, tend to do so because they increased the intensity or duration of their training too quickly.

• #11 How to Treat and Prevent Leg Cramps

  https://www.verywellhealth.com/leg-cramp-treatment-and-prevention-of-muscle-spasms-2548836

  While you can’t always prevent leg cramps, there are things you can do to significantly reduce their risk: […] Stay hydrated: Dehydration is known to predispose you to leg cramps, although the exact reason why is not known. Aim to drink at least three liters of water each day. Drink plenty of fluid before, during, and after exercise. […] Pick foods wisely: Electrolyte drinks may help keep your levels steady, but eating potassium- or magnesium-rich foods may also help. These include bananas, sweet potatoes, beans/legumes, and avocados. […] Warm-ups and cool-downs: Stretching and mobility work can help relax muscle fibers. When working out, be sure to do a dynamic warm-up and cool-down that includes mobility work to help prevent cramps during and after workouts. […] Train gradually: Avoid sudden increases in activity. The „10% rule” is a good one: Never increase your weekly exercise load by more than 10% compared to the week before. Most athletes who have leg cramps, such as long-distance runners, tend to do so because they increased the intensity or duration of their training too quickly.

• #12 Leg Cramps at Night: Causes, Pain Relief & Prevention

  https://my.clevelandclinic.org/health/diseases/14170-leg-cramps

  How can I prevent leg cramps? Ideas for prevention include several activities you may want to do every day: […] Exercise: Do leg exercises during the day, and mild, brief walking or biking right before bed. […] Hydration: Drink eight glasses of water each day and avoid alcohol and caffeinated beverages. […] Medications and vitamins: Take all vitamins and medications (including muscle relaxants) exactly how your healthcare provider prescribes them. […] Prepare your bed space: Keep a heating pad and massage roller next to your bed. […] Shoes: Purchase supportive shoes. […] Sleeping position: Experiment with different positions to see if one works better than another. Keep your toes up if you’re on your back and hang your feet over the end of the bed if you lie on your front. […] Stretch: Stretch your legs before and after exercising, and right before you go to sleep.

• #13 Treating and Preventing Muscle Cramps

  https://www.sportsmd.com/treating-preventing-muscle-cramps-exercise/

  According to Bergerons (2008) research, immediate consumption of a .5L carbohydrate-electrolyte drink with 3.0g of salt added and thoroughly mixed consumed all at once or over 5 10 minutes has proven successful at relieving muscle cramps and preventing future severe cramping. […] The goal after exercise is to replace the water and electrolytes lost during the activity. […] To assist in adequate hydration during exercise, the athlete should consume 17 20 ounces of water or sports drink 2 to 3 hours before the activity. […] To maintain hydration, it is recommended that adult athletes drink up to 1.5 L or about 50 ounces per hour. […] Preventing dehydration and muscle cramps in athletes starts with educating the athletes and their parents as to the importance of adequate hydration before, during, and after activity. […] Strategies that coaches can implement to reduce the risk of dehydration include: Encourage the athletes to refrain from drinking caffeinated beverages including sodas, coffee drinks, and tea.

• #14 Treating and Preventing Muscle Cramps

  https://www.sportsmd.com/treating-preventing-muscle-cramps-exercise/

  According to Bergerons (2008) research, immediate consumption of a .5L carbohydrate-electrolyte drink with 3.0g of salt added and thoroughly mixed consumed all at once or over 5 10 minutes has proven successful at relieving muscle cramps and preventing future severe cramping. […] The goal after exercise is to replace the water and electrolytes lost during the activity. […] To assist in adequate hydration during exercise, the athlete should consume 17 20 ounces of water or sports drink 2 to 3 hours before the activity. […] To maintain hydration, it is recommended that adult athletes drink up to 1.5 L or about 50 ounces per hour. […] Preventing dehydration and muscle cramps in athletes starts with educating the athletes and their parents as to the importance of adequate hydration before, during, and after activity. […] Strategies that coaches can implement to reduce the risk of dehydration include: Encourage the athletes to refrain from drinking caffeinated beverages including sodas, coffee drinks, and tea.

• #15 Healthy Aging: Muscle Cramps & Spasms | MUSC Health | Charleston SC

  https://muschealth.org/medical-services/geriatrics-and-aging/healthy-aging/cramps-and-spasms

  Proper stretching before and after exercise is key to preventing cramps related to exercise. Calf stretching is particularly important before or after exercise. The other important preventive measure is to hydrate before, during, and after the exercise. It is wise to use a diluted electrolyte solution like Gatorade in this prevention strategy. Always exercise in moderation and build up to increased amounts. […] As for nighttime cramps, the best prevention is to stay well hydrated, avoid alcohol or caffeine before bedtime, eat a balanced diet that has the recommended dietary requirements for vitamins and minerals. Foods rich in calcium, potassium, and magnesium are essential. Gently stretch muscles that have caused cramps before going to bed. Avoid assuming positions of the body that seem to cause cramping at night or during the day. Do not smoke.

• #16

  https://highfive.co.uk/blogs/guides/how-to-stop-cramps

  Dealing with muscle cramps, particularly in the legs, can disrupt any athlete’s performance. […] Prevention Tips: Stay hydrated and maintain electrolyte balance to prevent cramps. Drinking sports drinks can replace lost fluids and electrolytes. […] Adopting these strategies can help athletes reduce the risk of muscle cramps and enhance their performance. […] To ensure a comfortable and cramp-free workout experience, it’s essential to know some cramp-prevention techniques. Hydration plays a pivotal role in this, so remember to drink plenty of water and an electrolyte drink like HIGH5’s Zeros before, during, and after exercise. […] Here are some hydration hacks to help prevent cramps: Drink early and often: Don’t wait until you’re thirsty to have a drink by then, you’re already dehydrated.

• #17 Leg Cramps: Causes, Treatment, and Prevention: A Comprehensive Guide

  https://michiganavenuepodiatry.com/leg-cramps-causes-treatment-and-prevention/

  Leg cramps can be a debilitating condition, but with proper understanding and management, individuals can find relief and improve their quality of life. […] Maintaining proper hydration and nutrition is essential for preventing leg cramps. Drinking an adequate amount of water and consuming foods rich in potassium, calcium, and magnesium can help prevent electrolyte imbalances and muscle cramps. […] Drink plenty of water throughout the day to stay hydrated and maintain electrolyte balance. Avoid excessive consumption of caffeinated or alcoholic beverages, as they can contribute to dehydration. […] Include foods rich in electrolytes, such as bananas, oranges, leafy greens, and nuts, in your diet to support muscle function and prevent cramps. […] Incorporate regular stretching exercises into your daily routine, focusing on the calf muscles, hamstrings, and quadriceps. Additionally, engaging in low-impact exercises such as walking or swimming can help improve circulation and muscle health.

• #18 How to Treat and Prevent Leg Cramps

  https://www.verywellhealth.com/leg-cramp-treatment-and-prevention-of-muscle-spasms-2548836

  While you can’t always prevent leg cramps, there are things you can do to significantly reduce their risk: […] Stay hydrated: Dehydration is known to predispose you to leg cramps, although the exact reason why is not known. Aim to drink at least three liters of water each day. Drink plenty of fluid before, during, and after exercise. […] Pick foods wisely: Electrolyte drinks may help keep your levels steady, but eating potassium- or magnesium-rich foods may also help. These include bananas, sweet potatoes, beans/legumes, and avocados. […] Warm-ups and cool-downs: Stretching and mobility work can help relax muscle fibers. When working out, be sure to do a dynamic warm-up and cool-down that includes mobility work to help prevent cramps during and after workouts. […] Train gradually: Avoid sudden increases in activity. The „10% rule” is a good one: Never increase your weekly exercise load by more than 10% compared to the week before. Most athletes who have leg cramps, such as long-distance runners, tend to do so because they increased the intensity or duration of their training too quickly.

• #19

  https://naitreetgrandir.com/en/pregnancy/second-trimester/leg-cramps-during-pregnancy/

  More than half of all pregnant women get leg cramps. […] Here are a few tips to help you prevent muscle cramps: Maintain a balanced diet. For example, eat foods rich in calcium (milk, cheese, yogurt) and magnesium (legumes, nuts, spinach, Swiss chard, seeds, dark chocolate). […] Drink plenty of fluids to stay hydrated (i.e., 1.52 litres per day). Increase your fluid intake in extreme heat. […] Don’t overexert yourself, and rest whenever you have the chance. […] Wear shoes with flat heels. […] Wear compression stockings to improve circulation. […] Place your feet and legs in an elevated position several times a day. […] Exercise every day, such as by going for walks. […] Do one of the following calf stretches before bed: Sit with your legs uncrossed. Lift your right leg, bending your knee at 90 degrees, and pull your toes toward you while flexing your heel forward. Repeat with the left leg. Stand facing a wall. Place your hands on the wall and position your right leg behind your left foot. Gently bend your left leg forward, keeping your right leg in extension and your right heel on the floor. Hold this position for about 30 seconds. Repeat with your left leg behind your right foot. Do a few repetitions of these exercises. […] Apply heat to your calves or take a warm bath before going to bed. […] Eating a balanced diet, staying hydrated, and exercising can help prevent cramps.

• #20 Leg Cramps During Pregnancy: Prevention and Relief Tips

  https://www.whattoexpect.com/pregnancy/symptoms-and-solutions/leg-cramps.aspx

  Stay hydrated. Make sure you’re drinking plenty of water […] Eat a well-balanced diet. It should include lots of calcium […] Take your prenatal vitamin every day. This can help ensure you’re getting all the vitamins and minerals you and baby need while you’re pregnant. […] Talk to your practitioner. Ask if you should be taking a magnesium supplement before going to bed. […] Try a glass of milk with a banana before bed. Some patients report that this magnesium-rich combo aids relaxation, which in turn may help you fall asleep. […] Taking steps to reduce leg cramps (drinking lots of water, eating a well-balanced diet, stretching) can help keep them at bay.

• #21 Discover the Best Supplements for Leg Cramp Relief, Insights from a Registered Dietitian

  https://www.verywellhealth.com/supplements-for-leg-cramps-8717889

  Magnesium is essential for communication between neurons and muscles. Magnesium supplementation may affect neurons, calm neurons, and reduce communication between nerve cells and muscles. Magnesium plays a vital role in muscle contraction. […] Limited evidence suggests calcium reduces leg cramps. Some research indicates no benefit of calcium supplementation for leg cramps. […] Vitamin D supports calcium levels. Vitamin D promotes calcium absorption in the gut. […] Zinc is an essential mineral vital for signaling between cells. […] B vitamins help cells generate energy and are essential for minimizing fatigue. B vitamins also support nerve function. […] Despite the promising effects of these supplements for managing leg cramps, additional research is needed. […] Supplement use should be individualized and vetted by a healthcare professional, such as an RD or RDN, a pharmacist, or a healthcare provider. No supplement is intended to treat, cure, or prevent disease.

• #22

  https://www.superfeet.com/blogs/health-wellness/what-to-do-for-leg-cramps

  Eating well-balanced meals and snacks can decrease the incidence of leg cramps in athletes. […] It is imperative that an individual meet the daily requirements of both macronutrients (carbohydrates, protein, fat and water), and micronutrients (vitamins and minerals) for healthy muscle contraction. […] For muscles to contract properly, they need assistance from essential vitamins and minerals like Calcium, Magnesium, Iron, Phosphorus, Potassium, Sodium Chloride, and vitamins like Vitamin C, Vitamin B6, Vitamin D and Vitamin K. Each of these nutrients plays a significant role in healthy muscle contraction. […] While eating a well-balanced diet to meet your daily micronutrient requirements is the best way to go, you may choose to supplement your intake with vitamins or supplements to help prevent leg cramps.

• #23 Discover the Best Supplements for Leg Cramp Relief, Insights from a Registered Dietitian

  https://www.verywellhealth.com/supplements-for-leg-cramps-8717889

  Magnesium is essential for communication between neurons and muscles. Magnesium supplementation may affect neurons, calm neurons, and reduce communication between nerve cells and muscles. Magnesium plays a vital role in muscle contraction. […] Limited evidence suggests calcium reduces leg cramps. Some research indicates no benefit of calcium supplementation for leg cramps. […] Vitamin D supports calcium levels. Vitamin D promotes calcium absorption in the gut. […] Zinc is an essential mineral vital for signaling between cells. […] B vitamins help cells generate energy and are essential for minimizing fatigue. B vitamins also support nerve function. […] Despite the promising effects of these supplements for managing leg cramps, additional research is needed. […] Supplement use should be individualized and vetted by a healthcare professional, such as an RD or RDN, a pharmacist, or a healthcare provider. No supplement is intended to treat, cure, or prevent disease.

• #24 Magnesium, a treatment for leg cramps? – NPS MedicineWise

  https://www.nps.org.au/news/magnesium-a-treatment-for-leg-cramps

  The effectiveness and safety of magnesium has been established for eclampsia and pre-eclampsia, arrhythmia, severe asthma, and migraine. There is some evidence for efficacy of magnesium supplementation in treatment of leg cramps in pregnant women but not for other people. […] The authors concluded that magnesium is unlikely to provide a meaningful benefit in reducing the frequency or severity of idiopathic leg cramps in older people. […] Passive stretch and massage of the affected muscle may relieve cramp and stretching the calf muscles daily has been recommended to prevent cramp. Although there is no clinical trial evidence to support these measures, anecdotal evidence suggests they may be effective and the risk of adverse effects is low.

• #25 Treatments for Nocturnal Leg Cramps | AAFP

  https://www.aafp.org/pubs/afp/issues/2017/1001/od3.html

  Calcium channel blockers or B vitamins may lead to short-term improvement in nocturnal leg cramps. (Strength of Recommendation [SOR]: C, based on small, low-quality randomized controlled trials [RCTs].) […] Quinine is effective but is no longer recommended, and it is not approved for treatment of leg cramps because of potential toxicity. It should be considered only after discussion of potential severe adverse effects. (SOR: A, based on systematic reviews of RCTs.) […] Stretching three times per day for 12 weeks did not decrease the frequency of cramps or number of cramp-free nights compared with sham exercise. […] A 12-week RCT of 28 older adults in Taiwan who were not known to be vitamin B deficient found that daily supplementation with vitamin B complex induced remission of muscle cramps in 86% of treated patients, compared with no improvement in the control group. […] The 2014 systematic review found no evidence to support the use of analgesics, anti-epileptic drugs, magnesium, verapamil, or vitamin E to reduce the incidence of idiopathic nocturnal leg cramps.

• #26 Muscle cramp – Diagnosis and treatment – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/muscle-cramp/diagnosis-treatment/drc-20350825

  Self-care measures usually can treat muscle cramps. A health care provider can show you stretching exercises that can reduce the chances of getting muscle cramps. Drinking plenty of fluids can also help prevent muscle cramps. […] Taking vitamin B complex and other vitamins might help manage leg cramps. Talk to your health care provider about what to take. […] See a health care provider if you have muscle cramps often that are severe and not getting better with self-care.

• #27 Leg Cramps at Night: Causes, Pain Relief & Prevention

  https://my.clevelandclinic.org/health/diseases/14170-leg-cramps

  How can I prevent leg cramps? Ideas for prevention include several activities you may want to do every day: […] Exercise: Do leg exercises during the day, and mild, brief walking or biking right before bed. […] Hydration: Drink eight glasses of water each day and avoid alcohol and caffeinated beverages. […] Medications and vitamins: Take all vitamins and medications (including muscle relaxants) exactly how your healthcare provider prescribes them. […] Prepare your bed space: Keep a heating pad and massage roller next to your bed. […] Shoes: Purchase supportive shoes. […] Sleeping position: Experiment with different positions to see if one works better than another. Keep your toes up if you’re on your back and hang your feet over the end of the bed if you lie on your front. […] Stretch: Stretch your legs before and after exercising, and right before you go to sleep.

• #28 Leg Cramps: Causes, Treatment, and Prevention: A Comprehensive Guide

  https://michiganavenuepodiatry.com/leg-cramps-causes-treatment-and-prevention/

  Wear supportive shoes that provide adequate arch support and cushioning to reduce strain on the muscles and joints. Avoid high heels or poorly fitting shoes that can contribute to muscle fatigue and cramping. […] Always warm up before engaging in physical activity and cool down afterward to prevent muscle strain and cramping. Gentle stretching and light exercises can help prepare the muscles for activity and promote recovery.

• #29 Leg Cramps at Night: Causes, Pain Relief & Prevention

  https://my.clevelandclinic.org/health/diseases/14170-leg-cramps

  How can I prevent leg cramps? Ideas for prevention include several activities you may want to do every day: […] Exercise: Do leg exercises during the day, and mild, brief walking or biking right before bed. […] Hydration: Drink eight glasses of water each day and avoid alcohol and caffeinated beverages. […] Medications and vitamins: Take all vitamins and medications (including muscle relaxants) exactly how your healthcare provider prescribes them. […] Prepare your bed space: Keep a heating pad and massage roller next to your bed. […] Shoes: Purchase supportive shoes. […] Sleeping position: Experiment with different positions to see if one works better than another. Keep your toes up if you’re on your back and hang your feet over the end of the bed if you lie on your front. […] Stretch: Stretch your legs before and after exercising, and right before you go to sleep.

• #30 Leg cramps | NHS inform

  https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/leg-and-foot-problems-and-conditions/leg-cramps/

  If you often get leg cramps, regularly stretching the muscles in your lower legs may help prevent the cramps or reduce their frequency. […] You might find it useful to stretch your calves before you go to bed each night. […] If you lie on your back, make sure that your toes point upwards. Placing a pillow on its side at the end of your bed, with the soles of your feet propped up against it may help keep your feet in the right position. […] If you lie on your front, hang your feet over the end of the bed. This will keep your feet in a relaxed position. Itll help stop the muscles in your calves from contracting and tensing. […] Keep your sheets and blankets loose.

• #31 Prevention of leg cramps by using compression stockings or magnesium supplements in the 50–84 age group: study protocol for a randomised controlled trial

  https://pmc.ncbi.nlm.nih.gov/articles/PMC8628416/

  The compression stocking arm of the study will receive CE-marked stockings within the compression class 1 (20 mmHg or less compression). […] The participants will be given instructions to put the stockings on immediately after getting out of bed in the morning and to take them off before going to bed in the evening for the last 4 weeks of the study. […] The magnesium arm of the study will take oral tablets containing 630 mg of magnesium hydroxide daily for the last 4 weeks of the study, which is equivalent to 250 mg of pure magnesium per day. […] The results of this study can significantly improve knowledge on the methods of preventing leg cramps.

• #32 Prevention of leg cramps by using compression stockings or magnesium supplements in the 50–84 age group: study protocol for a randomised controlled trial | Trials | Full Text

  https://trialsjournal.biomedcentral.com/articles/10.1186/s13063-021-05753-0

  Leg cramps are painful sensations of tightening in the muscles of the legs that commonly appear during the night and are often associated with secondary insomnia. […] The objective of this study is to assess in a prospective randomised controlled trial whether leg cramps can be prevented by the daily use of knee-length compression stockings or magnesium supplements. […] This protocol describes a study that compares compression stockings, magnesium supplements and placebo for the prevention of leg cramps. […] An article concerning cramps in the Finnish health library website for the general public has yielded around 25 feedbacks from the readers, most of which highlight experience that using knee-length compression stockings could help to prevent nocturnal leg cramps. […] The main aim of this study is to assess the efficacy of knee-length compression stockings compared to magnesium supplements in a randomised controlled trial.

• #33 Leg cramps during pregnancy: how to avoid them | NCT

  https://www.nct.org.uk/information/pregnancy/body-pregnancy/leg-cramps-during-pregnancy-how-avoid-them

  Leg cramps during pregnancy are common – about 30% to 50% of pregnant women get leg cramps. […] Regular, gentle exercises could mean cramps crop up less often and can help ease symptoms when they happen too. […] When you do get a cramp, stretch and massage the muscle straight away. […] If you get leg cramp at night, you could try getting out of bed to walk around on your heels for a little while before heading back to sleep. […] Keep bedding loose so that your feet and legs have space to move around. […] Raise your feet by propping them up on a pillow, and try not to have your toes pointing down. […] Some people also find that soaking in a warm bath before bed helps their muscles relax. […] As for supplements, nobody yet knows whether magnesium, calcium, vitamin B or vitamin C provide effective or safe treatments for pregnant women.

• #34 Muscle Cramps – Neurologic Disorders – Merck Manual Professional Edition

  https://www.merckmanuals.com/professional/neurologic-disorders/symptoms-of-neurologic-disorders/muscle-cramps

  Measures to prevent cramps include the following: […] Gently stretching the muscles before exercising or going to bed […] Drinking plenty of fluids (particularly beverages that contain potassium) after exercise […] Not consuming stimulants (eg, caffeine, nicotine, ephedrine, pseudoephedrine) […] Not smoking […] Stretching the gastrocnemius muscles (runners stretch) is often useful. […] Most of the medications often prescribed to prevent cramps (eg, calcium supplements, quinine, magnesium, benzodiazepines) are not recommended. Most have no demonstrated efficacy. […] Quinine has been effective in some trials but is no longer recommended because of occasional serious adverse effects (eg, arrhythmias, thrombocytopenia, thrombotic thrombocytopenic purpura [TTP] and hemolytic-uremic syndrome [HUS], severe allergic reactions […] Mexiletine sometimes helps […] but whether using it is worth the risk of adverse effects is unclear.

• #35 Leg Cramps: Causes, Treatment, and Prevention

  https://patient.info/bones-joints-muscles/cramps-in-the-leg

  Regular calf stretching exercises may prevent leg cramps. […] Stretching exercises are commonly advised. However, there is a lack of good research evidence to prove that they work. […] If it works, no tablets will be needed to prevent the cramps. […] It may take a week or so of exercises before an improvement is seen. So, it is worth attempting a 2- to 4-week trial of regular calf stretching exercises to see if the cramps ease off. […] Positions which prevent the calf muscle from shortening whilst sleeping may help. […] Quinine may reduce the number and/or severity of leg cramps although it might not stop them altogether. […] Quinine is only used as a last resort when other treatments have not worked and the leg cramps are frequent and are affecting quality of life.

• #36 Treatments for Nocturnal Leg Cramps | AAFP

  https://www.aafp.org/pubs/afp/issues/2017/1001/od3.html

  Calcium channel blockers or B vitamins may lead to short-term improvement in nocturnal leg cramps. (Strength of Recommendation [SOR]: C, based on small, low-quality randomized controlled trials [RCTs].) […] Quinine is effective but is no longer recommended, and it is not approved for treatment of leg cramps because of potential toxicity. It should be considered only after discussion of potential severe adverse effects. (SOR: A, based on systematic reviews of RCTs.) […] Stretching three times per day for 12 weeks did not decrease the frequency of cramps or number of cramp-free nights compared with sham exercise. […] A 12-week RCT of 28 older adults in Taiwan who were not known to be vitamin B deficient found that daily supplementation with vitamin B complex induced remission of muscle cramps in 86% of treated patients, compared with no improvement in the control group. […] The 2014 systematic review found no evidence to support the use of analgesics, anti-epileptic drugs, magnesium, verapamil, or vitamin E to reduce the incidence of idiopathic nocturnal leg cramps.

• #37 Leg Cramps at Night: Causes, Treatment, Prevention, and Seeking Help

  https://www.healthline.com/health/leg-cramps-at-night

  Leg cramps at night dont always have a medical cause, but its a good idea to see a doctor to rule this out. To help prevent them, stretch your calf and hamstring muscles before bed. […] Stretching your calves and hamstrings before bed can reduce the frequency and severity of nocturnal leg cramps. […] If frequent cramps are disrupting your sleep, make an appointment with your doctor. They might prescribe a muscle relaxant to prevent cramps. […] The following tips may help you avoid leg cramps while sleeping: Drink plenty of fluids. Fluids allow for normal muscle function. You might need to adjust how much fluid you drink based on factors such as the weather, your age, activity level, and medication youre taking. Stretch your legs. Stretching your calves and hamstrings before bed can reduce the frequency and severity of nocturnal leg cramps. […] If youve ever experienced leg cramps at night, you know how painful they can be. Fortunately, theyre usually not a sign of a serious problem. Stretching the calf and hamstring muscles before bed may help to prevent nocturnal leg cramps.

• #38 Treatments for Nocturnal Leg Cramps | AAFP

  https://www.aafp.org/pubs/afp/issues/2017/1001/od3.html

  Calcium channel blockers or B vitamins may lead to short-term improvement in nocturnal leg cramps. (Strength of Recommendation [SOR]: C, based on small, low-quality randomized controlled trials [RCTs].) […] Quinine is effective but is no longer recommended, and it is not approved for treatment of leg cramps because of potential toxicity. It should be considered only after discussion of potential severe adverse effects. (SOR: A, based on systematic reviews of RCTs.) […] Stretching three times per day for 12 weeks did not decrease the frequency of cramps or number of cramp-free nights compared with sham exercise. […] A 12-week RCT of 28 older adults in Taiwan who were not known to be vitamin B deficient found that daily supplementation with vitamin B complex induced remission of muscle cramps in 86% of treated patients, compared with no improvement in the control group. […] The 2014 systematic review found no evidence to support the use of analgesics, anti-epileptic drugs, magnesium, verapamil, or vitamin E to reduce the incidence of idiopathic nocturnal leg cramps.

• #39 7 Ways to Prevent Night Leg Cramps (Charley Horses) | Banner

  https://www.bannerhealth.com/healthcareblog/advise-me/7-ways-to-prevent-night-leg-cramps

  Leg cramps are characterized by abrupt, uncomfortable (and even painful) muscle spasms that can affect the calf muscles and thighs but can also involve your feet. […] Risk factors for leg cramps include: Your age: Its estimated that nearly 60% of older adults ages 50 and older report nocturnal leg cramps. […] Other risk factors may be due to overexerting your leg muscles, sitting for prolonged periods of time without moving, dehydration or standing and walking on hard surfaces all day, Dr. Lee-Iannotti added. […] The good news is that although they can be painful, nocturnal leg cramps arent typically serious. While it can be a bit of trial and error, here are seven home remedies you can try to help relieve discomfort and potentially stop painful wake-up calls. Stretch the muscles in your calves and your hamstrings during the day and before you go to bed. Stay hydrated. Drink plenty of water throughout the day and watch your alcohol and caffeine consumption. Try mild exercises before bed, such as walking or riding the stationary bike for a few minutes. Maintain a healthy lifestyle by eating right, exercising regularly and getting enough proper sleep. Take a warm bath or shower to soothe tight muscles. Wear supportive shoes with proper arch and ankle support. Keep sheets and blankets loose around your feet so you arent as restricted to move around at night. […] If none of these remedies work, youre continuing to have severe persistent cramping and its impacting your sleep and daily function, call your doctor, Dr. Lee-Iannotti said. Nocturnal leg cramps shouldnt impair your general well-being.

• #40 Muscle cramp – Diagnosis and treatment – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/muscle-cramp/diagnosis-treatment/drc-20350825

  Self-care measures usually can treat muscle cramps. A health care provider can show you stretching exercises that can reduce the chances of getting muscle cramps. Drinking plenty of fluids can also help prevent muscle cramps. […] Taking vitamin B complex and other vitamins might help manage leg cramps. Talk to your health care provider about what to take. […] See a health care provider if you have muscle cramps often that are severe and not getting better with self-care.

• #41 Leg Cramps | Side Effects of Cancer | American Cancer Society

  https://www.cancer.org/cancer/managing-cancer/side-effects/pain/leg-cramps.html

  Your cancer care team can help create a plan to manage leg cramps. They might want you to take mineral and vitamin supplements if there is a problem with your electrolytes on a lab test. […] Your cancer care team may also suggest that you do stretching exercises or gentle exercise if you have trouble with leg cramps at night. […] Drink fluids throughout the day to prevent dehydration. […] Gently stretch your leg muscles before lying down. […] When you have a cramp, sit up or stand up to stretch the tight muscle as much as you can without hurting it. For example, for a calf muscle cramp, try pointing the toes upward toward the knees, or walk around. […] Help your loved one gently stretch the tight muscle. […] Contact the cancer care team if your loved one has cramping that’s not relieved by cold, heat, massage, or by stretching the cramped muscle.

• #42 Leg Cramps at Night? Here’s What You Need to Know – Elite Vein Clinic

  https://eliteveinclinic.com/blog/leg-cramps/

  Most people have experienced a muscle cramp at some point in their lives. […] There are many different ways to tackle this condition head-on. […] Here’s how to reduce leg cramps without medical intervention. […] Drinking water is essential for the body to function. It can also reduce the risk of leg cramps. […] A little moderation goes a long way. Caffeine and alcohol dehydrate you, so keep cups of coffee and glasses of wine to a minimum. […] Add enough potassium, calcium, and magnesium to your diet to reduce muscle cramp risk. […] Regular exercise and stretching keep muscles flexible. […] Make your bedroom a sanctuary! Choose a comfortable mattress and supportive pillows, and avoid sleeping in cramped conditions. […] Medications like diuretics, statins, and certain asthma medications, may increase your risk. If you take these and suffer from debilitating leg cramps, talk to your doctor about your options.

• #43 Muscle Spasms (Muscle Cramps): Causes, Treatment & Prevention

  https://my.clevelandclinic.org/health/diseases/muscle-spasms-muscle-cramps

  Muscle spasms can strike at any time. Because theyre so unpredictable, they can be difficult to prevent. There are risk factors you cant avoid, like your age. But there are also things you can do to reduce your risk: […] Perform flexibility exercises regularly. Work toward better overall fitness. Stretch your muscles regularly. Do this especially for those most prone to muscle spasms. Drink lots of water. Avoid exercising in extreme heat. Wear shoes that fit you properly. Stay at a weight thats healthy for you. Avoid medications that may cause muscle spasms as a side effect. To prevent leg cramps, use pillows to keep your toes pointed upward if you sleep on your back. If you sleep on your chest, hang your feet over the end of the bed. Stretch your muscles before you go to sleep. When you sleep, keep the sheets and blankets loose around your legs. […] Muscle spasms can worsen and happen more frequently with age. Preventive techniques, like the exercises outlined above, can reduce your overall risk for muscle spasms.

• #44 Muscle cramp | Better Health Channel

  https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/muscle-cramp

  Suggestions on how to reduce the likelihood of muscle cramp include: […] Increase your level of physical fitness. […] Incorporate regular stretching into your fitness routine. […] Warm up and cool down thoroughly whenever you exercise or play sport. […] Drink plenty of water before, during and after exercise. […] Make sure your diet is nutritionally adequate, and include plenty of fruits and vegetables. […] A regular massage may help to reduce muscle tension. […] Wear properly fitted shoes and avoid high heels.

• #45 Leg Cramps at Night – Causes, Treatment and Prevention – The Prolotherapy Clinic

  https://www.theprolotherapyclinic.com/leg-cramps-at-night-causes-treatment-and-prevention/

  By understanding the causes, implementing effective treatments, and adopting preventive measures, you can take control of nighttime leg cramps and enjoy a peaceful nights sleep. Remember, consistency is key in managing and preventing these uncomfortable muscle spasms. […] Preventive measures include staying hydrated, maintaining a proper nutritional balance, engaging in regular stretching exercises, addressing underlying health conditions, and ensuring a comfortable sleep environment.

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