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72 Year Old With Leg Cramps at Night: What Can I Do?

Dr Shakeeb Ahmed Khan |187 Answers |Ask -Follow

Physiotherapist - Answered on Aug 23, 2024

Dr Shakeeb Ahmed Khan is a senior consultant physiotherapist with over 12 years of experience specialising in orthopaedic and paediatric physiotherapy.
He has served as a technical consultant for the World Health Organisation, the United Nations, the Tata Institute of Social Sciences and several national and international NGOs.
Besides physiotherapy, he is keenly interested in disability management, early intervention, geriatric care and assisting children with disabilities.
Dr Khan has a bachelor's degree in physiotherapy from the Ravi Nair Physiotherapy College in Wardha, Maharashtra, a master's degree in disability rehabilitation administration from the National Institute for the Mentally Handicapped, Secunderabad, and a PhD in disability management from Bangalore University.... more

Asked by Anonymous - Jun 11, 2024Hindi

I am 72 year old, active, regularly go for walk and exercise regularly. I had my spine surgery 6 months back. I am doing better now except for getting cramps on my feet and leg at middle of night almost every day. I used to take evion lc for a month on doctors advice, which helped me for a while and started reoccurring again for the past 2 months. Please provide me some solution.

Ans: Dear Sir, Than you for your query. As I am a Physiotherapist, my advise would be from Physiotherapy perspective. Considering your history of spine surgery and the recurring cramps in your feet and legs, here are some physiotherapy strategies that might help.Start with stretching exercises before bed. For instance, you can try a calf stretch by standing facing a wall, placing your hands on the wall, and stepping one leg back while keeping the heel on the ground. Hold the stretch for 20-30 seconds and then switch sides. You can also do a hamstring stretch by sitting on the edge of a chair with one leg extended straight out. Lean forward slightly while keeping your back straight until you feel a stretch in the back of your thigh, holding it for 20-30 seconds on each leg.

In addition, focus on ankle and foot mobility. Perform ankle circles while sitting or lying down by rotating your ankles for 20-30 seconds in each direction. You can also point and flex your toes slowly, holding each position for 5 seconds and repeating 10-15 times.Incorporate strengthening exercises like heel raises. Stand behind a chair for balance, slowly rise onto your toes, and then lower back down. Perform 2-3 sets of 10-15 reps. You can also do toe taps by sitting in a chair and lifting your toes while keeping your heels on the floor, repeating 15-20 times.Hydration and nutrition are key as well. Ensure you're well-hydrated throughout the day and consume a balanced diet rich in magnesium, potassium, and calcium to support muscle function. Applying a warm compress to your feet and legs before bed can help relax tight muscles, and elevating your feet slightly when lying down or using a pillow under your calves may improve circulation and reduce cramping. Lastly, it’s recommended to consult a physiotherapist for a personalized assessment. They can provide tailored exercise program and potentially offer manual therapy techniques that specifically address your condition.
These exercises and tips can help alleviate the night cramps, but a physiotherapist’s guidance is important for long-term relief. I wish you quick recovery.

DISCLAIMER: The answer provided by rediffGURUS is for informational and general awareness purposes only. It is not a substitute for professional medical diagnosis or treatment.