From the Research
For treating nighttime leg cramps, quinine is no longer recommended due to serious side effects, and instead, prevention strategies such as regular daytime stretching of calf and hamstring muscles, staying hydrated throughout the day, and avoiding excessive alcohol should be prioritized. When cramps occur, stretching the affected muscles by pulling the toes toward the shin while keeping the leg straight can help alleviate the pain. Before bed, a warm bath or heating pad can relax muscles, and over-the-counter options like magnesium supplements (300-400mg daily) may help, though evidence is mixed 1. It's essential to note that medications like diuretics, statins, or beta blockers can contribute to cramping, so consulting a doctor is crucial if you're taking these medications. Potassium-rich foods like bananas may help if deficiency is causing your cramps. Most leg cramps are benign, resulting from muscle fatigue, dehydration, or electrolyte imbalances, but persistent or severe cramps warrant medical evaluation to rule out underlying conditions like peripheral artery disease or neuropathy. Some key points to consider when treating nighttime leg cramps include:
- Stretching the affected muscles when cramps occur
- Preventing cramps through regular daytime stretching, hydration, and avoiding excessive alcohol
- Using a warm bath or heating pad before bed to relax muscles
- Considering magnesium supplements for persistent cramps
- Consulting a doctor if you're taking medications that may contribute to cramping
- Eating potassium-rich foods to help alleviate cramps caused by deficiency. According to a 2016 review, quinine remains the only medication proven to reduce the frequency and intensity of leg cramps, but its use is restricted to those with severe symptoms due to the risks of rare but serious immune-mediated reactions and dose-related side effects 1.