🦵 Who Is Most at Risk of Night Leg Cramps? (And What You Can Do About It)

🩺 Always review your medication list with your doctor if cramps are new or worsening.

Even healthy people can get them due to:

• Dehydration (especially in hot weather or after exercise)
• Electrolyte imbalances (low magnesium is a top culprit)
• Poor footwear during the day (flat shoes = shortened calf muscles)
• Sleeping position (toes pointed downward tightens calf muscles)
• Alcohol consumption (dehydrates and depletes magnesium)

When it strikes:

1. Sit up and flex your foot—pull toes toward your shin (use a towel if needed)
2. Massage the muscle firmly with your hands
3. Walk around gently to increase blood flow
4. Apply heat (warm towel or heating pad) to relax the muscle

❌ Don’t “walk it off” barefoot on cold floors—this can worsen contraction.

1. Stretch Before Bed

• • Calf stretch: Stand facing a wall, back leg straight, heel down—hold 30 sec

• Towel stretch: Sit, loop towel around foot, gently pull toes toward you

2. Hydrate Smartly

 

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