You’re fast asleep, then suddenly your calf seizes into a tight, painful knot. Or you wake with tired, aching calves after a long day. Night-time calf cramps are surprisingly common, and there are a few simple things that may help.

Night cramps are very common

Night-time leg cramps are reported by around a third of adults over 50, and they can affect people of all ages. They often happen when the foot is pointed, which shortens the calf muscle.

When you lie in bed, tucked-in covers or the weight of bedding can push your toes down into a pointed position for hours. This may be one reason cramps often strike at night.

Stretching before bed

A study found that people who did calf and hamstring stretches before bed had fewer and less intense night cramps than those who didn’t. A gentle calf stretch against a wall before sleep may help.

Bedding position

Loosening tucked-in sheets at the foot of the bed, or using a pillow under your covers to lift their weight off your feet, can stop your toes being pushed into a point.

When a cramp strikes

Gently pulling your toes towards you, or standing and putting weight through your foot, can help ease a cramp. Some people find walking around for a minute helps too.

Daytime habits

Long spells of sitting or standing can leave calves tired by the evening. Moving regularly during the day may help. VIDA also has short calf raise videos to help build strength.

Something to try this week

Loosen the sheets at the foot of your bed, and try a gentle wall calf stretch before sleep.

What to take away

• Stretch your calves gently before bed.
• Loosen tucked-in sheets at the foot of the bed.
• Pull your toes towards you if a cramp strikes.
• Move regularly during the day.

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