Twisting, tightening leg cramps! One of the few things that can wake you up from a deep slumber.
It feels as if someone has seized either end of your muscle and twisted it into an unusual, painful form. You know what I’m talking about if you’ve ever had leg pain at night!!
However, the good news is.. There are several leg pain at night home remedies that can help you get relief without any side effects.
Keep reading to know about them!
Table of Contents
A Bit About Leg Pain at Night and Its Causes
Leg cramps at night, or Nocturnal Leg Syndrome (NLCs), are painful uncontrollable spasms in the leg muscles. They are sometimes also known as charley horses.
These muscle spasms can occur anywhere in the leg, but they are most prevalent in the calf. The muscle stiffen up, creating pain and tightness in the area, which can range from mild to severe.
NLCs may potentially cause other problems. It has the potential to interrupt sleep and break a person’s sleep cycle, leaving them weary or lethargic the next day. Leg cramps can make it difficult to fall asleep, and this can contribute to insomnia in the long run.
What causes leg cramps at night? The following are some of the possible causes of nighttime leg cramps, as well as risk factors that make a person more prone to get them:
- Over activity leading to muscle fatigue – the primary cause
- Inactivity during the day
- Prolonged standing
- Sitting or sleeping in a way that inhibits movement or blood flow to the legs such as resting one leg over the other
- Pregnancy
- Medications such as intravenous iron sucrose (Venofer)
- Medical conditions such as diabetes, nerve disorders, flat feet, etc
Get to know about causes of numbing of hands and feet.
Leg Pain Treatment at Home
Fortunately, leg cramps can be treated in the middle of the night to assist a person obtain more rest. Some suggested leg pain at night home remedies immediate relief include:
You can also learn about home remedies to get rid of leg cramps during pregnancy.
1- Use the R.I.C.E. Method
The word R.I.C.E. stands for a regular regimen for treating a variety of physical conditions, including painful inflammation in the arms or legs. R.I.C.E is the abbreviation of rest, ice, compression, and elevation.
Let’s see how you can use this method for leg pain treatment at home.
- Rest. Rest your legs and remain off them as much as possible until you can move without pain.
- Ice. Then, apply an ice pack to your legs for about 20 minutes.
- Compression. Wrap your legs in an elastic bandage or wear compression stockings, which employ pressure to reduce swelling.
- Elevation. In the end, raise your legs above the level of your heart for 30 minutes.
2- Heat/Cold Packs
Heat packs can help you get rid of leg cramps quickly, if it is because of stiff muscles. The warmth aids with muscle relaxation and comfort and pain will go away.
On the other hand, leg pain that occurs after severe physical activity can be effectively treated with cold packs. It can help to relieve pain by numbing the area and reducing inflammation.
Overall, heat and cold packs are an excellent alternative to pain medication because they have no side effects and provide immediate results.
3- Perform Stretches
The next nighttime leg pain treatment at home involves performing stretches.
Your body is designed to move. In fact, if you don’t do anything when you’re in pain, your inaction will exacerbate the discomfort. Stretching gently will help you retain mobility and range of motion while also reducing discomfort.
Your doctor or physical therapist can assist you in finding stretches and activities that are specific to your needs. Dr Wehbah Sarwar is one of the top physiotherapists, practicing in Lahore with expert years of experience. She can effectively treat and manage all sorts of muscle pains.
4- Massage the Affected Area
When something hurts, humans tend to rub it. We have that instinct for a reason. It’s effective.
Moderately rubbing the cramping muscle might help to relax it while also relieving discomfort. To assist release the area that hurts, gently rub or stroke upward, towards the direction of your heart.
MAKE SURE to apply strong but not excruciating pressure.
5- Take Epsom Salt Bath
A hot bath and a body ache go together like peanut butter and jelly. The bath not only energises your body, but it also serves as a great muscle reliever.
If you add some epsom salt to the mix, you’ve got yourself a winner!! One of the most effective leg pain at night home remedies.
Magnesium is a key component of epsom salt, making it a useful tool for regulating nerve signals in the body.
Simply immerse your legs in a hot bath with epsom salts for 15-20 minutes. For best results, repeat the method three times a week.
6- Drink Turmeric Milk aka Haldi Wala Doodh
Turmeric powder, whether it’s for a common cold or an injury, works like magic. That’s why, if you’re suffering from a common sickness, the first thing you should do is drink a glass of hot turmeric milk.
Turmeric powder is an effective pain and inflammation treatment due to its high antioxidant content and anti-inflammatory effects. Simply mix half a teaspoon of turmeric powder into a glass of milk and consume it. Trust me it will do wonders as leg pain treatment at home.
Get to know more about turmeric benefits.
7- Take Over-the-Counter Medicines
Several drugs are available at your local pharmacy or grocery shop to make your legs feel better.
Ibuprofen, for example, is nonsteroidal anti-inflammatory medicine (NSAID) that can aid with swelling and pain. Acetaminophen may also help with pain.
How to Prevent Leg Cramps at Night?
Leg cramps at night can be debilitating and cause you to lose sleep on a regular basis. There are certain things you may do to lessen your chances of having them too frequently.
Hydrate Yourself: Did you know that 79 percent of your muscles are made up of water? Muscles require adequate hydration in order to operate effectively. The easiest approach to avoid evening leg cramps is to stay hydrated throughout the day.
You can also following these steps to prevent leg cramps at night:
- Do exercise at least five days a week for 30 minutes.
- Maintain a healthy body mass index (BMI).
- Avoid smoking.
- Keep an eye on your cholesterol and blood pressure levels
- Add potassium-rich foods to your diet
When Sitting and Sleeping for lengthy periods of time such as when travelling, or working at a desk, these strategies will help with leg pain and swelling:
- Avoid wearing tight clothing.
- At least once each hour, take a walk around the block.
- Try to keep your feet off the floor when you’re sitting or lying down.
- Place blocks under the feet, or cushion beneath your legs to keep them up above your heart at night.
When to See Your Doctor About Leg Pain?
Make an appointment with your doctor if you’re having any of the following symptoms:
- Swollen legs
- Varicose veins that cause pain and discomfort when walking
- Leg pain that worsens over time or lasts more than a few days
If any of the following occurs, go to the hospital right away:
- Fever
- Your leg is bright red and quite heated to the touch.
- The skin on your leg is pale.
- You’re having trouble breathing and your legs are swollen on both sides.
- You can’t walk or put any pressure on your leg.
