THE nighttime cramps in the calvesalso known as gastrocnemius, is due to involuntary muscle contractions which affect these muscles located at the back of the leg.
Although they may be harmless, sometimes they become recurring or intensenegatively impacting rest and general well-being.
Why do calves get up while we go to sleep?
During sleep, The appearance of cramps or fasciculations in the calves can be a common phenomenon and in most cases it poses no health risk. However, the causes of this discomfort can be varied.
In this context, Dr Alba García Aragón, doctor specializing in sleep medicine, aims to Several factors can trigger these spasms:
- Stress and anxiety: Alterations in the nervous system, due to stress or anxiety, can increase the body’s alert level, even at rest. This increase in activity can lead to muscle contractions while you sleep.
- Dehydration: Lack of fluids affects the body’s electrolyte balance. Insufficient hydration throughout the day can cause nighttime muscle spasms, since muscles rely on optimal fluid levels for proper functioning.
- Muscle fatigue: After an intense day, leg muscles can be exhausted, especially after long periods of standing or walking. This fatigue could be a key factor in the appearance of nocturnal fasciculations in calves.
- Nutritional deficiencies: Minerals like magnesium and potassium are essential for muscle function. The lack of these nutrients can promote the appearance of fasciculations in calves.
- Medicines or substances: Certain medications and substances, such as caffeine or certain asthma medications, can stimulate the nervous system and contribute to involuntary calf contractions at night.
Differences from restless legs syndrome, typical before sleeping
At the same time, Dr. García Aragón also explains that It is important not to confuse these spasms with restless legs syndrome.since their origin and treatment are different.
“Restless legs syndrome produces involuntary movements, but its etiology is different from that of calf cramps, so the medical approach must be adapted to each case,” specifies the expert.
How do you stop calves from getting up in the middle of the night?
For those who suffer from nighttime calf cramps, Dr. García Aragón recommends a series of preventive and corrective strategies which can reduce its frequency or intensity. Among them:
- Adequate hydration: Maintaining a consistent and sufficient fluid intake throughout the day is essential to avoid muscle spasms. Hydration contributes to electrolyte balance and proper muscle function.
- Exercise and stretching: Performing specific stretches after physical activity can help relax leg muscles. Likewise, an active lifestyle and regular physical activity promote better blood circulation, thus reducing the risk of nighttime cramps.
- Avoid a sedentary lifestyle: Spending a lot of time standing or sitting without moving your legs can increase the risk of experiencing these cramps. Taking breaks to move and maintain physical activity helps reduce the risk of muscle spasms.
- Take care of your diet: Making sure you eat foods rich in potassium and magnesium is essential. These minerals support muscle function and reduce the risk of nighttime cramps.
What to do if you have a calf cramp
If the cramp appears in the middle of the night, Dr. García Aragón suggests staying calm and applying some simple techniques to relieve the pain. Among these recommendations are:
- Gently stretch your leg: Pointing your toes up and stretching your calf is a technique that helps relax the muscle. This movement helps reduce contraction and reduce pain.
- Massage the affected area: Applying a gentle massage to the calf can help relieve muscle tension and promote faster recovery.
- Flex your ankle and knee: Performing controlled flexion and extension movements at the ankle or knee joint also helps relax the affected calf muscle.
