How to Stop Leg Cramps at Night (for 50+)
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In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, reveals how to stop leg cramps at night for people over the age of 50!
Study mentioned in the video: pubmed.ncbi.nlm.nih.gov/31405...
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I've suffered nighttime leg cramps since I was a child. In recent years, nearly every muscle in my lower left leg/foot/toes has cramped up at one time or another in the middle of the night, not every night, but fairly frequently. The solution for me was to take magnesium glycinate every night. Taking it nightly has eliminated the issue for me.
Magnesium Chelate is a form of magnesium that is more available. `A pinch of salt' is relevant. Salts are responsible for supplying the osmotic pressure for cellular exchange. Nutrients depend on salts to be able to pass through semi-permeable cellular walls. This is an essential function. Salts do no harm in your diet. What most don't understand is that diet and lifestyle are interdependent. You must involve yourself in both. Have plenty of salts in your diet, but take on a reasonable level of exercise as well. If you don't, you don't sweat them out again, and that's when problems begin. And, in time, it can contribute to the kind of blood circulatory problems which can kill you. Don't be lazy!
I used to have these every night. I find drinking water helps.
@@MrDCrosswell Anything else captain know it all?
Not hard to recognise your average postage-stamp, European kingdom sized inferiority complex, is it? I guess we could go with that for starters. @@JerryMc47
@@tallysm26 I used to have leg cramp since I reached 70 years old, My treatment is very simple, every time I have it, I just spray very warm water on my affected leg with a handheld shower head for about 5 minutes, the hurts is gone for the rest of the night. To prevent it, submerge both your legs in a 5 gallons pail with very warm water for a few minutes before you go to bed at night, you won't hurst anymore. It's like you condition your legs. you might get hook to this method and have a deep sleep the whole night, you don't need to do it every night thought, just once in a couple night is fine unless you like to do it every night. I'm 75 now and to do exercise is out of question. Cheer!
I am73 I have suffered night time leg cramps for most of my 73 years. A teaspoon of magnesium each day or one magnesium tablet is all you need. If you wake up screaming with a cramp at night, especially the inside upper leg muscles. Struggle to the medicine cabinet and take 1 teaspoon of bi-carb in water. Wait 30 seconds burp and you will feel the cramp leaving. The burp has nothing to do will relieving the cramp, it just happens. Over working the leg muscles during the day will possibly give you a calf muscle cramp at night.
Most of my leg cramps come when my legs are cold. If I feel one coming on, I quickly pull up an extra blanket. Works most times.
It may have been a coincidence, but changing the style of the shoes I wore to work stopped my nightly toe, foot and leg cramps.
If I talk to anyone that is older and is suffering more from these cramps than ever before the first thing I want to know is BP and BP medications. Almost certainly I will recommend taking Mg & K supplements and if possible see a naturopath to get a proper hair mineral analysis as blood tests for this are pretty much meaningless. Heart disease at any level can be involved in electrolyte imbalances especially when medication is involved. You can watch videos here all day long on this subject....
I was recommended to take soluble Magnesium tablets to prevent my excruciating, and worsening, calf cramps. I took 1/2 a tablet in the evenings. The cramp attacks became less but after a few weeks I started having terrible nightmares involving lots of physical movement. A district nurse in the family suggested drinking more water instead. I now drink 2 medium sized glasses of water morning, noon and night - no more cramps! No more Magnesium either thanks! I'm soon 80 years old.
What kind of magnesium? I heard magnesium glycinate was good?
I just had leg cramps while watching this video and as soon as they passed, I did these exercises. It feels like the cramps never happened. Thank you, new subscriber ❤
Very comprehensive. Also, much better contrast, thus easier to see than the black. Thanks. 🌟
My leg cramps stopped when I got a CPAP. It turned out that my cramps occurred during long apneas (~60-90 seconds), which makes perfect sense. When the peripheral circulation become oxygen-starved, the calf muscles cramped.
If I eat too much refined carbs my nervous system doesn't like that so I get horrible cramps in my obturator nerve. Meditation breathing stops them! Took 11 years to figure this out!
Good to hear you mentioning electrolytes. US medics talk about this, but I haven't heard UK folk caution against excess dilution of electrolytes.
Thank you very much gor showing this in your program and looking forward for more show in the future.
After suffering calf cramps at an increasing frequency I started to wake up a second or two before it began, and noticed that it was happening when the duvet on my bed was bending my toes downwards, so I instantly started to force my toes up and towards my upper body, and this always stops the cramp from kicking in. If I don't wake up in time, though, the pain is inevitable, as there only seems to be a couple of seconds available to stop it from happening.
Same! I had heard some tips about changing what you eat / drink but i wanted a quick tip to help in the moment. Something to help when I'm already in bed and maybe feeling the cramp coming on. I read that tip and soon noticed that the cramp happened when i stretched my legs out with my toes pointed. Now i actually only stretch in bed while keeping my feet flat, not pointed. So far I've avoided having any more cramps. I am so, so, so happy about it!
, tonight my new bottle of Himalayn salts I was Ling distabce runner for mb any years. And suddenly a the different kinds of pains in my legs. I find salt water during the night. Also bottle of saltwater with honey gelos al. Lot. But drink it in the night. Cals..magn...and potassium also very good .. But I find electrolires stop the cramps tor days ❤❤❤❤
by change I put Voltaren creme on the cramps and to my surprise it was gone in one minute
After biking (and not taking Mg fizz tablet before riding) the leg cramps are gone. When not I must get up and put Mg in liquid solution unto my legs to stop cramps. Best first description.
Himalayan Salt actually tastes good when taking a tiny bit on your finger. I also take magnesium glycinate and potassium. I find the combination works as long as I don't neglect water intake.
That's great to hear!
Nightly cramps in toes. They require me to get up and walk. Any exercises you recommend?
Many thanks for this. I suffered with night cramps for years - mainly in my feet and toes and also my fingers. 18 months ago I saw a physio for another reason and mentioned the cramps. He recommended coconut water. NB not milk, definitely coconut water which most supermarkets have in cartons like the fruit juice. It works for me like a miracle. I have 200-250 ml at about 7pm and my cramps have completely gone. It does have potassium - not sure what else. It's also a refreshing drink in hot weather and not too costly.
But isn't coconut water fattening? I have to watch my calories and fat grams. Is there a low-calorie kind?
Water could not be fattening. You may mean coconut cream and milk. Too high insulin and sugar is the most common cause of even gain I think.
My Dr Told me to drink coconut 🥥 Water I'm in the Island 🏝️ But presently. We having Shortage 😱 Of coconut 🥥 Water 💦
Coconut 🥥 Water 💦 Looks like regular Water 💧 As One of the comments said Ur talking about cream
Good morning 😃! Having a pillow between my legs helps me the side sleeper. Pointing and flexing my toes while taking a bath helps. Rubbing my toes and legs also helps. Thanks for other tips.😃🙏🏾🙏🏾🙏🏾✝️
Do you have recommendations for foot cramps? They wake me up at night.
Excellent advice from a very nice feller making it all clear and understandable !!!
Thank you for your great comment :)
Thanks much for this education, I do get leg cramp at nights and was told that I was not drinking enough water.I have learnt from this program that a balance of water intake is vital.
You're very welcome
Magnesium tablet before bedtime each night and lymph node drainage massage helps greatly.
Stop drinking soda with aspartame as sweetener
Thanks for that. Good advice. As I find I get calf cramps after climbing I have found the calf stretches can be enhanced with a 10 sec stretch with the foot pronated and 10 sec with the foot supinated as described in ""Achilles tendon exercises to work into your work out". I also find finishing off rolling the calf muscle with a foam roller, holding in over the knots helps release the muscle and then I don't get cramps in the night.
Thank-you. So timely. I could hardly sleep Friday night due to extreme cramps along each leg. The worst ever ...
I'm sorry to hear you were struggling, I hope my video offers some help
potassium deficiency for me, it went immediately when I upped the intake
Can you do one for cramps in the shin areas, which make your foot go upwards or twist sideways, with the ligaments like iron bars?
Yes I suffer that type too..I would appreciate some exercises to cope with them..
I also suffer from that and get it in the rib cage area as well. Impossible to stretch those areas out. I already take magnesium. It's got significantly worse since I had covid last year and I do now have long covid (finally got accepted by a long covid clinic this week).
Oh my goodness....I can feel the difference...thank you so so much.
That's great to hear!
Thank you for sharing all these tips. Hopefully my friend I shared it with can find some relief.
Great teacher, you are. Thank you
Pleased to have you appear in my feed from google algorithms- very helpful, simple to understand and importantly doable- many thanks.
You're very welcome!
Appreciate your videos! Its been very helpful. Thank you.
Happy to help!
I had the too little salt issue! But the exercises are really helpful, since I still get leg cramps.
Glad to hear they have been of help!
Yes I am 80 and am having legs cramps almost every night. I never do exercises and I fail to drink water enough Thanks for the instructions I'm going to do these exercises and let you know the developments.
Any update? How is it going?
Very informative & helpful again.
Thank you!
Great advice! Thank you!
You're very welcome
The magnesium rub in foam form (pump dispenser) works great! I apply to legs just before bed, or before going on long walk.
Can you post a picture or confirm the brand? I’d like to give this a try as I routinely suffer calf cramps at night!
@@maxwellkirkby5155 Theraworx
Any exercises for feet toes numbness? Thank you
Your exercises are so so effective 👍👍
I'm very glad to hear that
Really like the stretch tip, will give it a go and let you know !
Wishing you all the best :)
Thank you for sharing this video❤️
You're welcome :)
awesome video! just got cramps in both my thighs , really scared, token around 15 mins to ease up! thank for a awesome tutorial sir!🔥🔥🔥🔥
Good one Will - this has only happened twice (inner thighs - so hard to stretch) but it's the most hideous thing... I play a lot of golf so I'm thinking it might be triggered by muscle fatigue. I've upped my fluids while playing and taking mg supplements. Your video will help lots of people - well done !
Oh, Gosh. I agree those inner thigh cramps are just horrendous!
I get inner thigh and foot cramps. I take magnesium every day.
@@joycegilkey3677 I do as well.
@@joycegilkey3677I get inner leg cramps above and behind the knee, I’m like, I didn’t even know that’s a muscle. My doctor said it’s part of the hamstring. If I move my leg the wrong way or bend it, I’m off to the races, screaming bloody murder. I’ve been getting them in my feet too. I wonder if it’s because I have diabetes. I wish I had a doctor who specialized in cramps. How much is too much water, how do I know what’s causing it?
Thank you so much for your kind comment! Have a great day
Thanks for your suggestions!!!
Thank you so much I really needed some advice and you were so clear and good in explaining the exercise
You're very welcome
Epsom salt in your bath tub or foot bath works wonders 👍😊
Ok
Great advice Will as always. I'm finding by applying some of your principles of stretching etc I'm finding myself with more mobility and flexibility at my age. Thank you so much.
😊❤❤❤😊😊😊😊😊
Q
That's great to hear! Always happy to help
exactly when i started getting painful cramps. i happened to see this video. i hope it will reduce my pain.
Dehydration is often a big cause. Drinking a big glass of water at bedtime helps me. If I wake up in the night with leg cramps a glass of water takes care of it.
No ones able to walk to the bathroom for water after a bad calf or hamstring cramp that's likely to be over after you hobble there. That makes no sense.
Thank you for your advices sir.. May God bless you
I had to stop taking all supplements before a surgery, and sure enough, I got a thigh cramp without the magnesium I take every night
Will try them. Thank you!
You're welcome
Thank you so much. Useful tips I will practise them. God bless
Very good suggestions
Thank you
I agree that stretching is very important for many reasons including helping with cramping. I have experienced night cramps for years and magnesium wasn't helping. I recently started taking Beam minerals and electrolytes and I just do not cramp any more. I do dynamic and static stretching every day but it wasn't enough on its own to stop the cramping.
Keep up the great work!
Very informative. Thanks for posting.
Thank you. Glad you found it interesting too.
Excellent presentation - very broad view of the various solutions. Particularly enjoyed the nutritional angle in the second half. Well done. Now, I would like to know how the KZhead algorithm knew I had the worst ever leg cramp last night (must have been my agonized crying) 😅
Digital advancement into mind reading!! I'm glad my video could be of use
Thank you for your advice. Been suffering from severe leg cramps at night, my inner thigh, calves, toes...really bad. I sleep with bed socks now, that covers my calves too, and of course the pillow between my knees, (this I have been doing for several years now). Will try the exercises and electrolytes too.
Thank you for the comment about drinking too much water. That was the only thing I hadn’t thought of and I’m drinking about 110 ounces a day quotations I do live in the desert.
Thanks so l found it helpful, watching from Zimbabwe
You're very welcome!
So nice and so timely I seen this video when I'm suffering a lot from leg cramps. I'm interested of your book.
I'm sorry to hear you're suffering, I hope my video can be of some help! The link to my book is in the description box under the video if you are interested! Thank you
Quinine is tonic water, mixer for Gin and Tonic. It even comes in sugar free. I took it and it worked for a while. Then I had to find something else. My cramps have been full leg, toes, etc. for many years.
Have you found any other solutions?
@@suziepeck5717 drinking lots and lots of water, plain water.
@pamz7531 yeah I have bladder issues though and can't drink a ton of water.... so yours are under control then?
@@suziepeck5717 so far. I'm almost 77 and I too have bladder issues, and the start of kidney failure. I have to drink lots of water to keep my old body hydrated. I never liked drinking water. I still don't, but I do it anyway. Good luck. My dad drank OJ. I'm diabetic, so I can't.
@pamz7531 I'm prediabetic at 109 for my blood sugar.. my dad was diabetic and he had orange juice in moderation. Yeah I don't like drinking water, as it irritates my bladder condition so much but I know it's good for us. My kidneys are okay according to blood work, so I'm just going to have to work at getting that water in and I'm really hoping I can get a grip on these cramps. It's so frustrating. My doctor was wondering if it was restless leg syndrome but I don't have the symptoms!
Thank you for the tips That’s my problem most of the night ❤️
You're welcome - wishing you all the best
It may not work for everyone, but a cure I found that certainly reduces cramp in the calf muscles is - wear a pair of socks in bed. Don't ask me why it works, but I used to get a cramp every week, sometimes twice a week. Wearing socks in bed I may get a cramp once a month or less and they're not as severe. Try it, you have some socks, wear them in bed, what does that cost?
Thanks that's make me relaxed ❤
I'm going to try these! I am a dialysis client (notice I don't use the pejorative word of patient) and I do get leg cramps. I do take prescription doses of magnesium, which helps. But I am happy to get these exercises. Thank you.
I would rather be a patient than a client in a doctor’s office Calling someone a patient makes the doctor patient relationship based on medicine Calling the relationship doctor/client is based on money In my opinion
@@susanb4816 Good for you! We are all entitled to be called or call others anything we want. I am very happy with being a client because the pejorative to me of being a patient and ill does not work for me. Glad it works for you. Have a good life.
You're welcome :)
Thanks for sharing
Very helpful, thank you. I thought all my water consumption was an "answer" but it may well be a PROBLEM! Thanks again!
You're welcome
Another excellent video & tips, Will
Thanks for this beneficiary presentation will implement your recommendation as I sometimes have those cramps.
Wishing you all the best!
New subscriber always watching your videos very helpful❤
I read an article about this and they recomend Renies. I tried it and it worked. Very informative about the exersises 😊
Eat foods filled with calcium -- yogurt in the morning with fruit, drink milk or a glass of milk before bed -- cramps ought to go away very quickly.
I been eating a lot of raw cheese lately for calcium intake I think it does helps some with cramps 🤔 but I also do low card diet constantly so this is also helping pretty good 👀 .
I am definitely going to try these exercises as i am also suffering night cramps Thanks for showing us the exercises
You're very welcome
I have cramps on my left leg mostly, immediately lift my legs with both hands/ 90 degrees/ vertical on my bed! Within few seconds my pain disappeared!!! I’m doing this for a long time and it’s helped me every time last 23 years!!!!
Very good excellent information to used it for Gramps to treated Thanks.
I frequently have cramps on my left calf during the night. What makes them stop is to straighten my leg and push my heel away from my body as hard as I can, stretching my leg. I have to keep doing this for a while, then the cramp will be gone. Then I drink some water. However, the cramp may come back later the same night, and then I repeat the procedure.
Great info! Thank you. 🙏🏼
You are so welcome!
Very much appreciated!!!
thank you, great video
Oh, thank you so much for this, sir. I will try this. Will this also help with crawling sensation under skin when lying down at night? Thank you for your kindness with helping me. I am sn old gal and really appreciate your advice. ☺
All you need to do is make sure that your magnesium intake is high enough.
From my own experience, I have, on nearly every occasion, overcome a cramped leg muscle, by just drinking about 300 ml of water. Within 10 minutes, the cramp is gone. Try it and see if it works. Cheers.
I always suffer leg cramps mostly before going out from bed in the morning, before i just keep lying down until the the leg cramps disappear, but lately i discover how to immediately stop the leg cramps, and i always do this everytime im attacked. If attack i just try to stand up and the leg cramps immediately gone, sometimes it take sometime, but of lesser time and less painful than if your keep lying down. Just stand up straight until the cramps disappear.
I have wicked cramps in my legs EVERY night!!! I’m going to try to find Magnesium Rub & be conscientious about stretching. I have electrolyte powder that I only use in hot weather, but I’ll try using a wee amount daily. I already do both 4 & 5. THANKS ‼️
Right. I wish I could find that here.
Take a 500 mg magnesium tablet before bed...the rub doesn't really work... Must important, keep mustard by you bed, I know that sounds weird but, a teaspoon of mustard will stop the cramps when it wakes you, just try it, it really works don't ask me why but, it does.. Good luck!
You're welcome
Thankyou so much for showing excercise
You're welcome
Thank you very ,much.God bless
Found out by accidentaly stepping on Whole Body Vibrator... 2 to 3 minutes on low setting stopped the cramps immediately! My doctor could not tell me why...🤔🤔🤔 Hopefully this will help someone at least...
Can you please adjust your volume higher (sometimes I can't hear you at all).
Your tips and exercises are very nice and most of all easy and doable Thank you Stay blessed
So pleased you find my advice practical and helpful - wishing you all the best :)
Aloha, thank you. That was very helpful.
So pleased it was useful!
All great ideas.
Thank you!!
You're welcome
Many thanks 😊
That was very informative sir and I thank you for that. God bless
You're very welcome
Thank you so much for sharing your knowledge...i had my leg cramps for three times already during night time...im worried this cramps has a connection on my gallstone problem. As i watched your video i tried right away and hoping when i sleep tonight i can no longer have my cramps.
Thank you Sir 👏 A-Z vitamin help me ,as I watch the video busy practice✋
Excellent will try it thank u
How about for foot cramps going up in to shin c😮ramps?
Many thanks.
:)
Can taking calcium supplements give you leg cramps. I observed when I start regimen of it that my leg cramps are much frequent
Very very good info Thank you
Thank you
Thank you.
Excellent.i willfollow your instructions.i am getting cramps in the midnight.your suggestions will help me.thank u very much
You're welcome