Who Is Most at Risk of Night Cramps? (And How to Prevent Them)

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✅ What You Can Do to Prevent Night Cramps

Stretch before bed
Calf and hamstring stretches reduce risk
Stay hydrated
Drink water throughout the day — don’t wait until you’re thirsty
Balance electrolytes
Eat potassium-rich foods (bananas, spinach) and magnesium sources (nuts, seeds, avocado)
Move during the day
Walk or stretch regularly — avoid sitting or standing too long
Use a pillow under your feet
Keeps legs in a neutral position while sleeping
Wear supportive shoes
Especially if you’re on your feet all day

🛏️ What to Do When a Cramp Strike

When the pain hits:

  1. Straighten your leg — flex your foot toward your knee
  2. Massage the muscle — firmly but gently
  3. Walk around — helps relax the muscle
  4. Apply heat or ice — warm shower or heating pad for tightness; ice for soreness

✅ Most cramps pass within minutes — but prevention is better than cure.