Cramps can occur at night, often in the calf or foot, and manifest as very painful muscle contractures. Because of what ? A lack ? The heat ? A venous problem? And what to do?
Night cramp is a mild muscle contracture, occurring at rest, which in most cases affects the flexor muscles of the lower limbs. This is why they arise more frequently in the calf, foot, or toes.
The pain is manifested by a sudden pain, while the muscle is fully contracted and in theinability to relax. The affected limb is in incoercible extension. The cramp lasts from a few seconds to several minutes and disappears spontaneously. When it has lasted a long time, pain and discomfort may persist in the muscle hit.
The causes of nocturnal muscle cramps are difficult to determine. “Calf cramps are more common in varicose veins but not all night cramps are of venous origin” emphasizes Dr. Michèle Cazaubon, angiologist in her book “Light Legs Program”. “Very often arch abnormalities are in question. A lack of calcium or magnesium can also cause cramps” he continues. People taking diuretics may also suffer from cramps due to blood potassium drop (hypokalemia). It can be confirmed by blood test and corrected. The incidence of nocturnal cramps also increases in the presence of various risk factors:
- there pregnancy,
- age,
- a intensive sports activity,
- obesity
- an unsuitable diet (poor in mineral salts and fiber)
- insufficient hydration.
Some drugs have the side effect of causing cramps. Some neurological diseases can also be the cause, such as neuropathies.
In case of recurrent nocturnal cramps, and if this symptom sets in over time, do not hesitate to consult your doctor. Indeed, nocturnal muscle cramps can be one of the side effects of treatment, or the manifestation of different diseases such as obliterating arteriopathy of the lower limbs or peripheral neuropathies. A biological assessment is necessary in the face of recurrent cramps.
The treatment of cramp in the acute phase consists of stretch the muscle achieved, accompanying this gesture with massages on the sore area.
► For a cramp occurring in the leg and calf, it is advisable to get into a sitting position, flat leg and raised foot (in flex position).
► For a cramp occurring in the footbring the toes towards the chest helps relieve it.
► If the pain persists, circular massages of the sore area with a cooling cream or gel can be effective.
► If the cramps are chronic, drug treatments exist but they must not not be prescribed long term. The cause of the cramps must be treated.
► To avoid the resurgence of cramps, in particular in sports, the techniques of cryotherapy are effective for muscle recovery. Many medical centers are equipped for this practice.
Several remedies can be tried to relieve the pain of a night cramp. Among the most famous:
- walk barefoot on a cold surface relieves cramps.
- Put a piece of Marseille soap (in tights for example) in bed
- Massage with essential oils: mix 75 drops oflavender essential oil great, 50 of fragrant wintergreen, 25 of red myrtle and 5ml of oily macerate of Arnica. Massage the painful area with 6 to 8 drops of the mixture. For use in adolescents and adults. Contraindicated during pregnancy, lactation, and children under 6 years old.
- Make a cure of magnesium may possibly be effective.
To prevent the appearance of nocturnal cramps, it is necessary above all to have a balanced diet with sufficient fluid intake and a diversified diet (vegetables and fibre). This allows a sufficient supply of trace elements. THE daily muscle stretching exercises prevent night cramps. For thes athletes, do not forget these golden rules : warming up before exercise, sufficient and progressive background training, good hydration, precise technical gestures and correctly executed and finally suitable equipment (shape of shoes, size of tennis racket, etc.).
- Healing with essential oils, Théophane de la Charie, Editions du Rocher, 2019.
- Light Legs Program, Dr Michèle Cazaubon, Editions Alpen, 2005