5 Reasons You May Have Leg Cramps—Plus, What to Do

Discover the surprising culprits behind painful leg cramps and unlock the secrets to finding relief.

Leg cramps can happen at any time, including those sudden and super annoying ones that jolt you out of deep sleep or embarrassing ones that occur in the middle of downward dog. This sudden tightening of muscles in the calf or thighs lasts anywhere from a few seconds to a few minutes and can be quite painful. Leg cramps are common and typically harmless, disappearing quickly after they begin. They interrupt your peace when resting, sleeping, or during and after exercise.

You've likely experienced leg cramps at least once or twice and may wonder what causes them and if there are any ways to treat or prevent them from ruining an otherwise enjoyable barre class. Read on to find out.

Common Causes of Leg Cramps

"The cause of overuse and fatigue muscle cramping is still poorly understood," says George E. Eldayrie, M.D., CAQSM, Primary Care Sports Medicine at Orlando Health Jewett Orthopedic Institute and Team Physician for Orlando City and Orlando Pride Soccer. "There are several theories regarding hydration status, overuse of the muscle fibers, or even electrolyte imbalances that may be the underlying cause for why cramps seem to occur," he adds.

Fatigue and Overuse

Dr. John Gallucci Jr., Physical Therapist and President & CEO of JAG-ONE Physical Therapy says muscle fatigue and overuse may cause leg cramps due to the pressure on the joints and muscles. "The added pressure on the muscle causes surrounding muscles to become weak, and this, in turn, causes other muscles to work harder, which results in a contraction that can last for seconds to minutes," he explains.

Electrolyte Imbalance

Athletes may also experience muscle cramping during states of high temperature and humidity, according to Eldayrie, which is thought to be due to changes in electrolyte balance or related to muscle endurance.

"When we have an electrolyte imbalance, particularly an imbalance of certain electrolytes like magnesium, muscle cramps can occur," explains Lauren Manaker, M.S., R.D.N., L.D., and advisor for Cure Hydration. Since magnesium plays a role in muscle contraction, some believe that magnesium deficiency may be particularly linked to muscle cramps, according to Manaker.

Certain Medical Conditions and Medications

Certain underlying medical conditions and medications can cause leg cramps, including diabetes, deep vein thrombosis, kidney failure, peripheral artery disease, nerve compression, or illnesses that involve the liver or thyroid. "These conditions can cause the pain of a "cramp," but it can be something else that is causing the pain like a blood clot, for example," says Gallucci Jr. If you do have these medical conditions and are experiencing leg cramps, you should get checked as it can be more severe than just a muscle cramp.

"The cramping sensation felt in those with peripheral artery disease is typically related to blood flow concerns, and this is a condition called claudication," says Eldayrie. Other nerve compression conditions, such as spinal stenosis, can cause similar effects. Nerve compression is a different process of muscle discomfort related to limited nerve activation at the muscle level.

Inadequate Stretching

Inadequate stretching and prolonged sitting and standing can increase the likelihood of cramps. When you stretch incorrectly, you can increase pain and aches, which can result in more muscle spasms, according to Gallucci Jr. "It is important to stretch, but be conscious of what feels right – stretching to an uncomfortable point can also lead to muscle strain," he says.

Prolonged Sitting or Standing

Sitting and standing for a prolonged period can cause a series of health issues, including weight gain and obesity, increased blood pressure, high blood sugar, excess body fat around the waist, and other health concerns that can lead to a higher likelihood of leg cramps. "If you are sitting for a prolonged period, be sure to take time out of your day to do light stretches and include more movement to increase blood flow," says Gallucchi Jr. He also recommends being mindful of your posture as poor posture can cause muscle and joint problems to worsen over time, which can exacerbate cramping.

Understanding Muscle Function and Cramping

Muscles contract or relax, which leads to movement. Muscle contractions can be involuntary, such as your heart pumping blood automatically, or voluntary, like when you walk or do a biceps curl. Leg cramps are a type of involuntary muscle contraction.

Involuntary muscle contractions that cause leg cramps can occur due to lack of exercise, age, muscle injury, depletion of electrolytes, restriction in the blood supply, and stress. "Leg cramps are idiopathic ([they have]no known cause); however, many things can be done to help avoid these triggers, such as using your muscles more, sitting properly, and incorporating more movement in your daily life," says Gallucci Jr.

Related: Your Guide to Leg Muscle Anatomy — Plus, How to Make the Most of Your Leg Exercises

Leg Cramp Prevention Strategies

There are numerous causes of cramping, so preventing cramps depends on the underlying reason for each individual. "As a whole, those who are appropriately conditioned, in the correct environment, and maintaining hydration and electrolyte balance are less likely to experience leg cramping," explains Eldayrie.

Begin Workouts with a Proper Warmup and Stretching

Gallucci Jr. recommends starting each workout with stretches for 5 to 10 minutes. "Regular stretching helps improve muscle flexibility; this is important because your muscles need to warm up after not being used for an extended period, and stretching helps reduce injury and cramps because you are warming up and activating the muscle," explains Gallucci Jr.

Don't Skip Your Strength Workouts

Strength training can also help reduce cramping if done correctly. "Strength training helps define and build muscles while also relieving cramps due to the endorphin release in the body," says Gallucci Jr. Research shows that for some, a lack of strength training could be a primary cause of leg cramping, particularly during running. While it's still crucial to hydrate appropriately and be aware of your electrolyte balance, strengthening exercises could help ward off leg cramps.

Hydrate and Prioritize Electrolyte-Rich Foods

Maintaining a healthy and balanced diet can help meet the body's needs regarding nutrients that help prevent muscle cramps. "Electrolyte-rich foods that also contain some fluid, like watermelon, cucumber, and bananas, are fantastic additions to a balanced diet, especially for those trying to reduce their risk of experiencing muscle cramps," suggests Manaker.

Consult a Healthcare Provider

People with conditions such as peripheral artery disease, neurological issues, restless leg syndrome, or medication-induced muscle pains may not find improvement by maintaining flexibility and strength, according to Eldaryrie. See your doctor for advice if you have a medical condition that can cause leg cramps.

Immediate Relief for Leg Cramps

When cramps hit, they can hurt—a lot, and you can feel desperate for relief. Most people instinctively try to rub or knead the painful area. While this might work, a better solution in the heat of the cramp is to stretch the affected muscle group immediately. "Stretching will stimulate the muscle fibers to release and relax," says Eldayrie.

Dr. Eladyrie suggests trying stretching and massage to see which works at the moment or applying an ice pack which may help in some cases. And if you have one available, Dr. Galluccci Jr. recommends using a massage gun and applying a heating pad.

Medications such as anti-inflammatories may also provide relief, particularly after the cramp has subsided and there is a lingering soreness, according to Eladyrie. "Some patients find benefits from immediately drinking a tiny amount of pickle juice or mustard," he adds. While more research is necessary, some science backs up the use of these salty foods for relieving cramps, and plenty of athletes swear by them when a cramp attack hits.

Remedies for Chronic or Recurrent Leg Cramps

If you get cramps often, figuring out why and ensuring you're aware of any possible underlying causes or medical conditions is vital. Treatments for leg cramps will be different depending on the cause.

Try an Electrolyte Supplement

For instance, if you lack certain electrolytes and are underhydrated, addressing this with an electrolyte solution and a proper diet is an ideal remedy. You may need more of a particular mineral, such as magnesium, but only your healthcare provider can help you determine your specific needs.

Test Out Compression Socks

Dr. Gallucci Jr. highly recommends wearing compression socks if you are prone to leg cramps. "Compression socks help prevent cramps because they support the muscles during activity and help increase circulation in the legs," he says.

Lifestyle Tips to Prevent Leg Cramps

Overall, it is essential to maintain healthy habits and exercise regularly. "If muscles are trained, hydrated, and prepared for exertion, then the overall likelihood of cramping will be less," says Eldayrie. Keep in mind, though, that even elite and professional athletes will experience cramping despite their very high level of fitness and training.

Dr. Gallucci Jr. stresses that it's crucial to maintain a healthy weight for overall health and help prevent leg cramps. "Cramping can occur due to lack of movement, vital minerals, and nutrients but also poor circulation in the lower legs," he says.

On the other hand, it's important not to overuse the muscles because that can also cause cramping. According to the CDC, adults need 150 minutes of moderate-intensity physical activity each week and two days of muscle-strengthening activity. "Finding a balance is vital when it comes to health and wellness, so be sure to do what feels right and listen to your body," says Gallucci Jr.

Another tip is to consider what happens when you get leg cramps. "Are you cramping easily? Perhaps you need more water. Do you feel like your body needs rest? Give your muscles and joints a break and participate in active recovery exercises such as walking or yoga," suggests Gallucci Jr.

Related: How to Stretch Your Calves, According to Experts

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