Have you ever woken up in the middle of the night with leg pain? Have you ever woken up in the middle of the night with leg pains, tossing and turning, unable to sleep, and your calves are sore and swollen, as if you’ve been pinched hard? Don’t panic, you’re not alone!
These GROWING PAINS are common among teens, but adults can be hit too. Today we’re sharing 5 pro-tested and effective ways to relieve them and get a good night’s sleep!
1.stretch! Get it done in 5 minutes before bed.
Muscles too tight? It’s easy to cramp up in the middle of the night. Try these two super simple stretches:
Calf Stretch: Stand facing a wall, arch one foot forward, straighten your back foot and land on your heel. Hold for 20 seconds and switch sides.
Front thigh stretch: stand on one foot, wrench the other foot back, grab the back of the foot with your hand (you can hold the wall if you can’t stand still).
Do a round every day before bed, legs will be much easier!
2.Hot or cold compress? Depends on the situation!
If your legs are sore and swollen: apply a hot towel or hot water bag for 10 minutes to promote blood circulation.
If you have a sudden onset of cramps: Ice packs (wrapped in a towel and not directly on the skin) can quickly relieve pain.
3.Hydration + Magnesium, you can’t have one without the other.
Dehydration or lack of magnesium can cause leg cramps.
Drink plenty of water during the day.
Eat magnesium-containing foods: bananas, nuts, dark green vegetables.
If you have frequent cramps, ask your doctor if you need to take magnesium supplements.
4.Adjust the sleeping position, don’t let the legs aggrieved.
Side sleepers: put a pillow between your legs to minimize muscle pulling.
Sleeping on your back: put a small cushion under your knees and let your legs bend slightly.
5.Don’t be sedentary during the day! Simple exercises to prevent cramps
Sitting for too long? Muscles get lazy. Get up every hour and take a walk, or do some tiptoeing (you casneak it in at the office!). 6. Massage + Relaxation
6.Massage + muscle relaxation, rituals before bedtime
If you often get leg cramps in the middle of the night, your muscles may be too tight! Try spending 5 minutes massaging your calves and thighs before bed to relax tight muscles.
Freehand massage: use your thumbs or palms to gently push from your ankles toward your knees, focusing on areas that are sore and swollen.
Foam shaft relaxation: if you have a foam shaft at home (use a rolling pin instead if you don’t!) ), sit on a cushion and place your calf on the foam shaft, rolling slowly and stopping for a few seconds when you find a sore spot.
Don’t massage too hard, just relax your muscles!
7.foot soak! Low-cost but super effective
Hot water foot soaking not only warms the body, but also promotes blood circulation in the legs and reduces the probability of cramps in the middle of the night.
Water temperature: about 40 ° C, not too hot
Time: 10-15 minutes, soak until slightly sweating is good
Spice upgraded version: you can add some ginger slices or mugwort (normal hot water is fine if you don’t have it)
After soaking your feet and then put on socks to keep them warm, your legs will be more comfortable.
8.Adjust your diet to minimize “cramp triggers
In addition to magnesium supplements:
Drink less coffee and alcohol: they accelerate dehydration and make your muscles more susceptible to cramps.
Don’t eat too much salt: a diet high in salt will make your body more susceptible to dehydration, increasing the risk of cramps.
9.Try light exercise before bed.
If you don’t have time to exercise during the day, you can do some gentle leg activities before bed, such as:
Air bicycle: lying in bed, legs up to do pedal action, 30 seconds a group, do 2-3 groups.
Ankle circles: clockwise and counterclockwise 10 turns each, to promote blood circulation.
These movements won’t make you too tired to sleep, but rather relax your muscles.
10.Check your mattress and pillow
Is your bed too soft or too hard? Both may keep your leg muscles under tension all night!
Ideal mattress: won’t give you back pain, and your body can relax naturally when you lie on it.
Pillow height: keep your neck and spine straight when you sleep on your side to avoid pulling your muscles.
Bonus: How do you get quick relief when you get cramps in the middle of the night?
Even with all the prevention you’ve done, you may still get a cramp once in a while. Don’t panic at this point, try this:
Immediately straighten your leg and hook the ball of your foot upward (in the direction of fighting the cramp).
Gently massage the cramped area to help the muscle relax. Take a few steps to improve circulation.
Q&A time!
Q: Why are legs more likely to hurt in the middle of the night?
A: Blood circulation slows down at night and muscles tend to stiffen up, plus fatigue accumulated from daytime activities explodes in the middle of the night!
Q: Is leg pain in children also growing pains?
A: Most likely yes! But if they are accompanied by redness, swelling and fever, you must see a doctor.
I hope this guide will help you say goodbye to leg cramps in the middle of the night and have a restful night’s sleep! If you find it useful, don’t forget to share it with your friends around you.