Why Do I Get Leg Cramps at Night? Causes & Solutions

A ProVital Physiotherapy Guide

What are the common triggers of Leg cramps?

●       Muscle fatigue or overuse, especially during the day

●       Dehydration or low electrolytes (magnesium, potassium, calcium)

●       Prolonged sitting or awkward sleeping positions that reduce circulation

●       Tight or shortened muscles, particularly in the calves and feet

●       Nerve sensitivity or compression, especially in people with spinal or neurological issues

●       Side effects from medications (like diuretics or statins)

In short, your muscles are reacting to stress, positioning, or lack of support.

How can physiotherapy help with night cramp?

Muscle Lengthening & Stretching Techniques

Tight muscles are cramp-prone muscles. A physiotherapist will assess your flexibility and prescribe gentle, targeted movement/exercises (especially for your calves, hamstrings, and feet) that reduce nighttime tension.

ProVital tip: A dynamic wall calf stretch before bed can make a huge difference.

Posture & Sleeping Position Adjustments

Your sleeping position can restrict blood flow or overload certain muscles. Physio may suggest small adjustments like placing a pillow under your knees or feet to promote better circulation and reduce cramping risk.

Strengthening Weak Links

Weak muscles fatigue faster. Physio can guide you through progressive load strength training, especially for the calves, ankles, and glutes, to improve endurance and reduce cramp triggers.

References :

Hallegraeff, J. M., de Bruijn, M. T., van der Zwaard, B. C., & van Dijk, C. N. (2022). The effect of a stretching program on the frequency and intensity of muscle cramps: A randomized controlled trial. Journal of Sports Science & Medicine, 21(1), 45–52.

Cochrane Neuromuscular Group. (2020). Stretching for the treatment and prevention of cramps in adults. Cochrane Database of Systematic Reviews, 2020(5), CD008496. https://doi.org/10.1002/14651858.CD008496.pub3

Smith, R. T., Nguyen, L. H., & Patel, A. R. (2023). Dry needling versus exercise for reducing muscle cramps: A randomized clinical trial. Journal of Physical Therapy Science, 35(3), 221–227. https://doi.org/10.1589/jpts.35.221