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Why Do I Get Calf Cramps during My Morning Stretch??

Christine LaFleur
Christine LaFleur

Calf cramps occur when the muscles between the knee and foot contract suddenly. You might get these cramps upon waking when you stretch in bed, or you might experience them after getting out of bed. These cramps, which are sometimes referred to as charley horses, are harmless but can be very painful. The calf muscle usually affected is called the gastrocnemius. There is no known specific cause of cramps in the calf, but there are factors that might make you more susceptible to painful cramps in your calves, such as certain diseases or medications, dehydration or recent excessive use of the calf muscles.

There are activities associated with calf cramps in the morning. If you overexerted your muscles on the previous day, you might wake up with cramped calves. People who stand on hard surfaces or sit for prolonged periods of time are more likely to experience cramps in the calf in the morning. Sitting in unusual positions for prolonged periods of time and dehydration also are risk factors.

Staying hydrated helps prevent cramps.
Staying hydrated helps prevent cramps.

Certain diseases might cause you to experience cramped calves when you stretch in the morning. People who have diabetes, Parkinson's disease, hypoglycemia, hormone disorders and chemical imbalances might have a higher incidence of calf cramps. Medications such as lithium, statins, morphine and blood pressure medications might also contribute to cramped calves.

A man with a leg cramp.
A man with a leg cramp.

You might experience a calf cramp in one leg or both legs, and you might get them frequently or just every now and then. Some people have a higher risk of getting calf cramps. People who are older than 50, people who work standing on their feet, pregnant women and people who have alcoholism might experience them more often than others.

The best way to prevent cramped calves is to stretch your muscles before you go to bed. Gently pull your toes toward you to stretch your calf. This also can be done when are you experiencing calf cramps to help relieve the pain.

Another way you can prevent cramped calves is to make sure that you wear properly fitted shoes. Loose sheets that allow you to sleep with your leg muscles relaxed will also help prevent cramping. Drink plenty of water so you are well hydrated.

A healthcare provider examining a woman's calf.
A healthcare provider examining a woman's calf.

If you do experience cramped calves, you can relieve the pain by stretching the muscle or standing on the leg that hurts. The cramp should not last more than a few minutes, but a severe cramp might leave your calf sore. A hot or cold pack might help relieve a sore calf.

Frequently Asked Questions

What causes calf cramps?

There are a variety of potential causes of calf cramps, including dehydration, electrolyte imbalances, muscle fatigue, and overuse. Dehydration can occur when a person is not drinking enough water or has been sweating heavily, while electrolyte imbalances result when there is an imbalance in the body’s levels of sodium, potassium, calcium, and magnesium. Muscle fatigue can occur when a muscle is overworked, and overuse can cause cramps when a muscle is used too much without adequate rest.

How can I prevent calf cramps?

Applying ice may help relieve a charley horse.
Applying ice may help relieve a charley horse.

Staying hydrated, maintaining a healthy electrolyte balance, and getting adequate rest between workouts is essential to reduce the risk of calf cramps. Drinking plenty of water throughout the day is vital to preventing dehydration, and it’s also important to replenish electrolytes lost through sweat. Additionally, it’s important to ensure that you’re getting adequate rest between workouts to prevent muscle fatigue.

What can I do if I get a calf cramp?

Hypoglycemia may cause calf cramps.
Hypoglycemia may cause calf cramps.

The best thing to do if you have a calf cramp is to stop what you're doing and stretch the afflicted muscle. You may cautiously start moving the muscle again when the cramp passes, and you can then gradually increase the intensity of the action. It's also crucial to drink a lot of water and replenish any electrolytes you may have lost.

Can calf cramps be a sign of something more serious?

Calf cramps can indicate a more severe condition, such as a torn muscle or a nerve problem. It is advised to consult a doctor to find out the reason if you consistently have calf cramps or if the cramps are extremely bad.

Does stretching help with calf cramps?

Certain diseases may cause a person to experience cramps while stretching in the orning.
Certain diseases may cause a person to experience cramps while stretching in the orning.

Calf cramps may be effectively avoided and their intensity decreased by stretching. Make sure you're stretching the afflicted muscle appropriately and refrain from exerting too much pressure. Stretching may also increase flexibility and lower the chance of injury.

Discussion Comments

anon990806

You can stretch that calf muscle first thing in the morning. The key is to pull your toes toward your head and not away like pushing down on the gas pedal. Trust me on this, as one who in 56 years has experienced hundreds of 'morning cramps'. Not one cramp using this technique.

sportsfan34

Eating right is half the battle. You need the daily amount of vitamins and minerals to stay completely healthy. Another way to avoid getting calf cramps is to do some walking first to warm up your muscles. It's never a great idea to stretch them while they are cold or else you will get cramps or might even pull a muscle.

Once your muscles are warm and ready, stretch them daily. Even if you are walking a quarter mile, it's something. I used to run a few Warrior Dashes so I use preventative lotions before I go work out normally. You might want to check out this lotion called Cramp911. I used to apply it to relieve my problems, but now I put it on before and it helps prevent them from occurring. Hope this helps.

anon322156

@Kristee: So a banana a day keeps the leg cramps away? Might have to try that.

cloudel

I didn't realize that dehydration could cause this. I think this is the reason I've been getting calf cramps at night.

I wake up in the early morning hours in severe pain from a calf cramp. Sometimes, it is so bad that I scream or cry.

I don't drink much water before going to bed, because I don't want to have to get up several times during the night to pee. Whenever I wake up, I am really thirsty, and my throat is parched.

I'm going to start drinking water before bed and see if that helps. If I do get up during the night, I'll drink a little more water then, too.

lighth0se33

Stretching might help for mild leg cramps, but for the severe kind, nothing can help. You just have to endure it until it passes.

I used to get severe calf cramps whenever I stretched first thing in the morning. After a few times, I learned not to stretch. It was hard to remember at first, because I wake up all groggy, but I finally trained myself to remember the pain of the cramps.

Kristee

@kylee07drg - Yes, a lack of potassium in your diet can cause nighttime calf cramps, as well as other cramps throughout the day. I read this while looking for the reason for my cramps, and I decided to do something about it.

I started eating a banana every day, since bananas are a good source of potassium. On the days when I forgot to eat one, I would get cramps at night. On the days when I remembered, I had no cramps at all.

It's pretty easy to work a banana into my breakfast meal every morning. It's more enjoyable than swallowing a supplement, and it gives me energy and fills me up.

kylee07drg

I have heard that a lack of certain vitamins or minerals can cause calf cramping. Does anyone know anything about this? I'd like to know what I should be getting plenty of in my diet to prevent cramps.

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    • Staying hydrated helps prevent cramps.
      By: spaxiax
      Staying hydrated helps prevent cramps.
    • A man with a leg cramp.
      By: Maridav
      A man with a leg cramp.
    • A healthcare provider examining a woman's calf.
      By: JPC-PROD
      A healthcare provider examining a woman's calf.
    • Applying ice may help relieve a charley horse.
      By: Marc Dietrich
      Applying ice may help relieve a charley horse.
    • Hypoglycemia may cause calf cramps.
      By: zothen
      Hypoglycemia may cause calf cramps.
    • Certain diseases may cause a person to experience cramps while stretching in the orning.
      By: berc
      Certain diseases may cause a person to experience cramps while stretching in the orning.