Leg Cramps and Tingling: Causes and What Helps

Leg cramps are sudden, painful tightening of a muscle, most often the calf. They last from a few seconds to several minutes. They often strike at night and usually have no serious cause: age, exercise, heat, pregnancy or some medicines. Stretching the muscle is what helps most. This guide is by Dr. Pedro Yelamo Vera, a GP licensed in Spain (Colegiado No. 484814280).

What is a leg cramp?

It is a sudden, painful tightening of a muscle that you cannot control. The muscle goes hard. It usually affects the calf, but can hit the foot or thigh. It can last from a few seconds to about 10 minutes, and the muscle may stay sore for hours.

What causes leg cramps?

Often no cause is found. The best-known triggers are:

• age: they are more common after 50;
• hard or unusual exercise, above all in heat or humidity;
• pregnancy, mostly in the later months;
• not drinking enough;
• some medicines, such as water tablets (diuretics) for blood pressure and statins for cholesterol;
• heavy drinking and liver disease;
• less often, low or high potassium, calcium, magnesium or sodium, an underactive thyroid, kidney disease or diabetes.

Why do I get leg cramps at night?

Night cramps are the most common kind. The way the foot points down in bed, and tired muscles after the day, may play a part. They can wake you up and spoil your sleep.

What should I do during a cramp?

• Stretch the muscle: keep your leg straight and pull your toes towards you.
• Stand up and put your weight on the leg.
• Rub the muscle gently.

Painkillers do not act fast enough to stop a cramp. Paracetamol or ibuprofen can ease the soreness after it, if you follow the leaflet.

How can I prevent leg cramps?

• Stretch your calves several times a day. Face a wall, put one leg forward, keep the back leg straight and its heel down.
• Do the stretch just before bed too.
• Drink enough water, above all in hot weather or with exercise.
• Keep the bedclothes loose so your toes are not pushed down.
• If you take a medicine that can cause cramps, tell your doctor. Do not stop it on your own.

Does magnesium help leg cramps?

Probably not in most cases. A Cochrane review found that magnesium is unlikely to prevent the usual cramps of older adults. In pregnancy the data are unclear. If you are worried you are low, a blood test can check. Read more about magnesium citrate.

Why do my legs tingle or go numb?

Tingling or numbness (pins and needles) is not a cramp. It is a sign from the nerves. Common causes:

• sitting in one position for a long time, or with your legs crossed;
• a pressed nerve in the back, as in sciatica from a slipped disc;
• low vitamin B12, B1, B6 or folic acid;
• diabetes, which can damage the nerves in the feet;
• alcohol, an underactive thyroid and some medicines;
• low or high potassium, calcium or sodium.

Tingling in the hands, mostly at night and in the thumb, index and middle fingers, is often carpal tunnel syndrome. A nerve is pressed at the wrist.

What blood tests might I need?

If cramps or tingling keep happening, a doctor may check your sugar, vitamin B12, potassium, magnesium, calcium, and your kidney, liver and thyroid. Read what low potassium means.

What do I ask for in Spain?

In Spanish, a cramp is a calambre, tingling is hormigueo and numbness is adormecimiento or entumecimiento. A blood test is an análisis de sangre.

When to see a doctor

• Cramps often wake you up or last more than 10 minutes.
• You have tingling, numbness or swelling in your legs.
• They started after a new medicine.
• The muscle feels weak or looks thinner.
• You have diabetes and your feet tingle or feel numb.

When to go to A&E or call 112

• Sudden tingling, numbness or weakness on one side, a drooping face or trouble speaking: call 112.
• A swollen, red, warm and painful calf. This may be a blood clot.
• A cold, pale and very painful leg.
• Numbness between the legs, or loss of bladder or bowel control, with back pain.
• Severe muscle pain with dark urine after very hard exercise.

Frequently asked questions about leg cramps

Getting a medical assessment

If you keep getting cramps or tingling, you can book a video consultation with Dr. Pedro Yelamo Vera, a physician registered in Spain. You can also read about blood test results and back pain. A prescription is never guaranteed: it is issued only where clinically appropriate after a genuine evaluation, as a private electronic prescription under Spanish law. This service is for urgent, non-emergency care. In an emergency, call 112.

This guide is general information. It does not replace the package leaflet or the advice of your doctor or pharmacist.