When to worry about leg cramps at night

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  • Exercise for muscle cramps in legs

    • What causes severe leg cramps at night?.

    Exercises to Prevent Leg Cramps

    By Mary Ann Wilson, RN

    If you’re bothered by leg cramps during the night, let’s look at some exercises that could help prevent them!

    Try this combination of exercises:

    • “Walk Toes”: Keeping the feet on the floor, alternately lift only the toes and then drop.

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    • Repeat several times.
    • Keeping the heels on the floor, alternately lift the rest of the foot and then drop (alternating toe taps).

    Circulation:
    • Ankle circles – Right 4 times, left 4 times. (Repeat with the other leg.
    • Toe out (forward) – heel in (point.

    & flex touching floor) 4 times.
    Repeat with the other leg.
    • Heel out (forward)- toe in (flex & point touching floor) 4 times.
    Repeat with the other leg.
    • Press the toe into the floor. then dig the heel into the floor 4 times.
    Repeat with the other leg.
    • Touch the toes of both feet (“pigeon-toed”) onto the floor, then
    touch the heels alternately 4 times.
    • Finish up with calf stretch and hamstring stretch.
    Repeat with the other leg.

    In addition to the above exercises use these tips to help with leg cramps.
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