Women Fitness

Women Fitness is an exhaustive resource on exercise for women, workouts for women, strength training, Zumba, HIIT, weight loss, workout, fitness tips, yoga, pregnancy.

  • Member’s Login
  • 150 Countries
  • Privacy Policy
  • Disclaimer
  • Site Map
  • Health & Fitness
  • Celebrities
  • News
  • Digital Magazine
  • Shopping
  • Print Magazine
    • Follow
    • Subscribe

Exercise & fitness

Exercises to Prevent Night Time Leg Cramps

March 27, 2018 By Namita Nayyar (WF Team)

Prevent Night Tme Leg Cramps

Have you suffered from sudden spasms, or tightening, of muscles in the calf (sometimes in thigh and foot) at bedtime or rest? There is a chance you might be suffering from Nighttime Leg cramps.

A cramp pain typically lasts a few minutes. In some cases it lasts just seconds, but in some cases it lasts up to 10 minutes. The severity of the pain varies. The muscle may remain tender for up to 24 hours after a leg cramp. Leg cramps usually occur when you are resting – most commonly at night when in bed.

Causes

Prevent Night Tme Leg Cramps

Common causes of skeletal muscle cramps include muscle fatigue, heavy exercising, low sodium, and low potassium. Smooth muscle cramps may be due to menstruation or gastroenteritis.

Other Factors

  • Pregnancy
  • Kidney disease
  • Varicose veins
  • Medications like, antipsychotics, birth control pills, diuretics, statins, and steroids.
  • Exposure to extreme temperature conditions.
  • Dehydration.
  • Prolonged standing or sitting on a hard surface, or putting legs in awkward positions while sleeping.
  • Body Weight.

Stretching Exercises

Stretching may be helpful in treating simple muscle cramps. With exertional heat cramps due to electrolyte abnormalities (primarily sodium loss and not calcium, magnesium, and potassium) appropriate fluids and sufficient salt improves symptoms. Always warm up before your workout to ease your muscles into the routine.

Prevent Night Tme Leg Cramps

  • Wall Push-up: Stand about 2 ft (0.6 m) from a wall, lean forward against the wall. Keep the knee of the affected leg straight and the heel on the ground. Do this while you bend the knee of the other leg. This puts pressure across the back of the calf.
  • Foot Flexion: While sitting, straighten your leg and flex your foot up toward your knee. It may help to place a rolled towel under the ball of your foot and, while holding the towel at both ends, gently pull the towel toward you while keeping your knee straight.
  • One Step Stretch: The step stretch can be done on a stair, aerobic step or the back of a weight-lifting machine. Place the balls of your feet on the step with your heels hanging over the edge. Slowly lower your heels toward the floor as far as possible so your toes are pointing up. Once you feel a strong stretch in your calf muscles, hold the stretch for 30 to 45 seconds. You can also do this stretch one foot at a time. If you do it this way, make sure you are close to a wall or chair to hold on to for balance if need be.

Prevent Night Tme Leg Cramps

  • Downward Facing Dog: From a position of all fours, lift the buttocks up toward the ceiling. Elongate the spine, and straighten the knees, and push the heels toward the floor as much as you can without forcing. Lift the wrists. Move the abdominal muscles in and keep them firm; drop your head toward the floor and let it hang loosely. Release after three breaths.

Performing muscle stretching exercises 3x a day plus calf-muscle stretching with wall push-ups at bedtime will help minimize muscle cramp. Besides try applying warm compress over the commonly-affected muscles for 10-20 minutes before going to bed;  use a foot board to simulate walking even while recumbent and prevent awkward positioning of the feet during sleep.



Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Related Links

Yog - AsanasFight Physical FatigueTop 10 Yoga Asana To Fight Physical Fatigue
Building StrengthCalve Muscle WorkoutCalve Muscle Workout
Fertility & ConceptionPeriods healthWhat Your Periods Speak About Your Health?
Yoga & Disease Managementyoga painYoga For Pain Management

Download Women Fitness App

Namita Nayyar
President
Women Fitness
Launches First Book

A rare insight into the life of 15 Track and Field Women World and Olympic Champions


Paperback Edition



Kindle Edition

Digital Magazine Sign-Up

NewsLetter Sign-Up

 

Digital Magazine Available On

Available On Readly App

Available On Magzter

Advertise With Us






Categories

  • Beauty & Fashion
  • Building Strength
  • Calorie Catch
  • Celebrities
  • Diet & Optimum Nutrition
  • Disease Management
  • Exercise & fitness
  • Fertility & Pregnancy
  • Good health
  • Motivation Point
  • Weight Loss
  • Sexual Health
  • Target Abs
  • Women at 40
  • Yoga & Meditation
  • Others





Women Fitness App
Download Women Fitness App


  • facebook
  • Twitter
  • Linkedin
  • Pinterest
  • Instagram

For More Fitness Tips & Secrets, Join Our Mailing List!

JOIN WF

  • Newsletter Signup
  • Why WF
  • Advertise With Us
  • Digital Magazine
  • Print Magazine

Absolutely Free

  • WF Categories
  • Fitness Tools
  • Low Calorie Recipes
  • Calorie Catch
  • WF Entertainment

All About Us

  • About Namita
  • Team
  • Achievements
  • Testimonials
  • Contact Us

© by Womenfitness.net 1999–2023. All rights reserved.

All Categories

  • What’s New
  • Weight Loss
    • Obesity
    • Low Calorie Recipes
    • Real Weight Loss Stories
    • Fitness Tools
    • Daily Tip
    • Fitness Analysis
    • Motivation of the Day
  • Exercise
    • Body building
    • Fitness for Models
    • Target Abs
    • Women At 40
    • Motivation Point
  • Healthy Eating
    • Calorie Catch
    • Disease Management
    • Good health
    • Herbs
  • Beauty & Fashion
    • Eye Care
    • Hair Care
    • Hand & Foot Care
    • Make Up
    • Skin Care
    • Beauty Tip
  • Celebrities
    • Actresses
    • Celebrities & Fitness Trainers
    • Sportswomen
    • Celebrity List
  • Pregnancy
    • Fertility & Conception
    • Health During Pregnancy
    • Getting Back to Normal
    • Problems in Pregnancy
    • Due Date calculator
    • Sexual Health
  • Yoga
    • Beauty & Yoga
    • Yoga during Pregnancy
    • Meditation Point
    • The Yogic Diet
    • Weight loss Yoga
    • Yog – Asanas
    • Yoga & Disease Management
    • Yoga in Action
  • Contact
    • About Namita
    • Our Team
    • Advertize with Us
    • FAQ
    • Message Board
    • Contact Us
  • Shopping
    • Book & Mag. Store
    • Fitness Apparels
    • Fitness Music
    • Fitness Dvd’s
    • Maternity Store
    • Sports & Outdoors
    • Health Care Store
    • Natural Health Foods
    • Herbs & Spices
    • Beauty Shop
    • Jewelry Store
    • Flowers
    • Health Care Equip.
    • Diet & Nutrition
    • Health Mobile Apps
    • Sex Lubes Store
  • More
    • Testimonials
    • Awards
    • WF Links
    • Privacy Policy
    • Site Map
    • Disclaimer
    • News
    • Member’s Area
    • Reviews

Follow

  • facebook
  • Twitter
  • Linkedin
  • Pinterest
  • Instagram
Go to mobile version