Leg Cramps

What are leg cramps?

Leg cramps are very common and happen when a muscle in your leg suddenly tightens up. This causes a sharp pain that can make it hard to move your leg. Most people get them at night or when they're resting.

The good news is that leg cramps are usually harmless and don't last long. They can happen to anyone at any age.

What does a leg cramp feel like?

When you get a leg cramp, you'll feel:

• A sudden, sharp pain in your leg muscle
• Your muscle feeling very tight and hard
• Difficulty moving that part of your leg

Cramps can last anywhere from a few seconds to 10 minutes. They most often happen in:

• Your calf muscle (the back of your lower leg, below your knee)
• The muscles in your feet
• Your thigh muscles (less common)

After the cramp stops, your muscle might feel sore for up to 24 hours.

What to do during a cramp

When a cramp hits, try these things:

• Stretch the muscle - gently pull your toes towards you if it's in your calf
• Massage the area - rub the cramped muscle firmly
• Stand up and put weight on the leg - this can help the muscle relax

Most cramps go away on their own, even if you don't do anything.

Important note: Paracetamol or ibuprofen can help with soreness after the cramp, but they won't help while it's happening because they take too long to work.

How to prevent leg cramps

Regular calf stretching might help reduce cramps, though it won't stop them completely. Here's a simple stretch to try:

1. Stand facing a wall with your arms stretched out
2. Place your hands flat against the wall
3. Keep your feet flat on the floor
4. Lean forward until you feel your calf muscles stretch
5. Hold for 2-3 seconds, then stand straight
6. Repeat for 5 minutes, 3 times a day (including just before bed)

If your cramps get better, you might only need to do this once or twice a day.

What causes leg cramps?

Leg cramps can be caused by:

• Getting older
• Exercising too hard, especially in hot weather
• Pregnancy (usually later stages)
• Some medicines (like those for high blood pressure or cholesterol)
• Not drinking enough water
• Liver problems from drinking too much alcohol

Sometimes, doctors can't find a reason for the cramps.

When to speak to your GP

You should see your GP if:

• Cramps are keeping you awake at night
• You have numbness or swelling in your legs as well
• Cramps last longer than 10 minutes

Your GP will examine you to try to find out what's causing your cramps. They might suggest stretching exercises or, in some cases, special tablets called quinine. These tablets aren't suitable for everyone, so your GP will discuss the benefits and risks with you.

Remember, most leg cramps are nothing to worry about and will get better on their own. Simple stretching and staying well-hydrated can often help prevent them.

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Based on NHS.uk guidance. Written by Dr Krishnan Pasupathi, NHS GP.