Calf cramps

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Painful and sleep disturbing affair

Over 90% of adults experience calf cramps from time to time. Many people over the age of 65 are even plagued by calf cramps at least once a week1. Among them, calf cramps at night are particularly widespread. What this is due to and why not infrequently people with magnesium deficiency are affected, you will learn here.

What causes calf cramps at night?

The magnesium level drops during the night. Presumably, the rhythm of magnesium metabolism is significantly involved in calf cramps at night. Muscle cramps then become noticeable at night in the most distant limbs by a sudden twinge. The calves are particularly affected. Occasionally, the contraction can spread to the toe muscles. Incidentally, the magnesium concentration in the blood is also lower in the early morning than during the day.

Other factors can also be responsible for calf cramps at night:

Oveload
Neurological disorders
Hormonal influences
Unfavorable sleeping positions

Calf cramps at night usually last only a few minutes, but sleep is then out of the question. Even young adults report occasional calf cramps with a frequency of over 90%, and the frequency increases with age².

What to do in case of calf cramps?

For calf cramps at night, it is recommended to perform regular stretching exercises of the calf muscles. Shortening the muscle by standing or walking usually makes it easier to trigger the cramp:

Die Frequenz für Wadenkrämpfe nimmt mit dem Alter zu

Gently stretch: Stretch the leg and gently pull the toes towards the body. Hold the position until the pain subsides.
Massage the affected muscle, preferably with warm hands and a massage oil.
Provide warmth to the painful area: with a grain pillow, hot water bottle, heat packs or a warm bath.
Make sure you drink enough fluids. Older people in particular should choose drinks containing electrolytes.
Tip: If you primarily experience calf cramps at night, keep a grain pillow handy. This can be quickly and easily heated in the microwave.

Self-massage for calf cramp - here's how!

Warm up your hands by rubbing the palms together 10 to 15 times.
Place both hands around the painful calf. Loosen the muscle by applying pressure with your thumbs in small circular motions.
Massage your calf in this way for 10 to 15 seconds. Then shake your hands up and repeat the pressure massage several times for another 10 to 15 seconds to soothe the calf cramps.

Scented relaxation for calf cramps.

Before bed, treat yourself to a warm full bath with fragrant aromatic oils: jasmine, lavender, tangerine, allspice, rosewood or thyme have a pleasant scent and promote a relaxed sleep.

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Magnesium against calf cramps

If the calf cramps are the cause of a proven magnesium deficiency, you should compensate for it with a magnesium-rich diet or supplements. The medicines Magnetrans® forte 150 mg and Magnetrans® extra 243 mg offer proven help.

If calf cramps continue or even intensify despite magnesium, you should consult your doctor. Together we can rule out underlying diseases of the bones, muscles or nerves, as well as the influence of medications, and find suitable treatment options.

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