TV doctor Xand van Tulleken has highlighted a simple exercise that could be the answer for those suffering from cramps. Speaking for BBC Morning Live, he suggested that incorporating this routine might lessen the ‘severity and frequency’ of cramp pains, which can be particularly troublesome at night.
“So, stretching is one of the main things that people talk about when you’ve got a cramp and to prevent cramps,” he said in a clip on the show’s Instagram page. “So, for your bedtime routine, this is about relaxing and stretching your muscles out to get them ready for lying down in bed.”
The NHS describes cramps as involuntary muscle contractions that cause intense pain and make it difficult to move. Although any muscle can cramp, leg muscles are often affected, with episodes lasting from mere seconds to up to 10 minutes.
This stretch not only aims to alleviate cramps but also offers additional benefits such as enhanced balance and muscle strength. Dr Xand continued: “So, as you are stretching there, that’s the whole back of your leg, that’s your calf.
“If you bend your leg, you can focus on your calf a little bit more, you might want to get your legs straight and focus a bit more on the bum and the upper leg. That’s a lovely one. You’re trying to target muscles that affect you.”
Despite this, Dr Xand stressed there is no standard practice for stretching before bed, encouraging viewers to figure out what exercises work best for them. “There is no specific regime that you should be doing,” he said.
“So, if cramps are really disrupting your life, definitely go and talk to your GP because there are loads of causes. Some of them are serious, but lots of them can be treated.
“But if they are just bothering you a bit, then some stretching before bed can really help. So, try it out – might reduce the severity and the frequency. Good luck.”
In addition to stretches, the NHS recommends regular massages to alleviate cramps, noting: “Stretching and massaging the muscle may ease the pain during a cramp, although most cramps go away without you doing anything.
“Standing up and putting your weight on the leg with the cramp may also help. Paracetamol or ibuprofen can help to ease muscle soreness after a cramp, but they will not help when it’s happening as they take too long to work. Regular calf-stretching exercises may help to reduce cramps but may not completely stop them from happening.”
Anyone experiencing numbness and swelling alongside cramps should seek medical advice. Cramps lasting longer than 10 minutes or excessive cramping may also be indicative of something serious, including liver disease.