{"id":18497,"date":"2023-08-08T13:41:44","date_gmt":"2023-08-08T11:41:44","guid":{"rendered":"https:\/\/www.liebscher-bracht.com\/en\/?page_id=18497"},"modified":"2023-08-28T10:59:56","modified_gmt":"2023-08-28T08:59:56","slug":"night-treatment","status":"publish","type":"page","link":"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/calf-cramps\/night-treatment\/","title":{"rendered":"Calf Cramp at Night"},"content":{"rendered":"\n\t<section class=\"section dark\" id=\"section_104854905\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n<div class=\"row align-middle align-center\"  id=\"row-1102271563\">\n\n\t<div id=\"col-1559478121\" class=\"col hide-for-small medium-3 small-6 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover hide-for-small x md-x lg-x y md-y lg-y\" id=\"image_1995496126\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:56.25%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/09\/calf-cramp-at-night-header-image-14092022-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"Closeup of a person touching their calf.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/09\/calf-cramp-at-night-header-image-14092022-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/09\/calf-cramp-at-night-header-image-14092022-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/09\/calf-cramp-at-night-header-image-14092022-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/09\/calf-cramp-at-night-header-image-14092022-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1995496126 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1559478121 > .col-inner {\n  padding: 20px 0px 0px 0px;\n  margin: 0px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1869479928\" class=\"col medium-9 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p style=\"margin-bottom: 5px;\" data-text-color=\"success\">\u00a0<\/p>\n<h1 class=\"uppercase\"><span style=\"font-size: 110%;\">calf cramp at night (NOCTURNAL LEG CRAMP)<\/span><\/h1>\n<hr \/>\n<div class=\"row\"  id=\"row-1366858604\">\n\n\t<div id=\"col-2074757043\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><strong data-text-color=\"success\">Body Part:<\/strong><br \/><span style=\"font-size: 140%;\">Leg<\/span><\/p>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-2074757043 > .col-inner {\n  margin: 0 0px -35px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1386288054\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><strong data-text-color=\"success\">Equipment:<\/strong><br \/><span style=\"font-size: 140%;\">The Stretching Strap & Osteopressure Tool<\/span><\/p>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1386288054 > .col-inner {\n  margin: 0 0px -35px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-572608060\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><strong data-text-color=\"success\">Level:<\/strong><br \/><span style=\"font-size: 140%;\">Beginner<\/span><\/p>\n<div class=\"meter orange nostripes\"><span style=\"width: 33.3%\"><\/span><\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-572608060 > .col-inner {\n  margin: 0 0px -35px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1869479928 > .col-inner {\n  padding: 0 0px 0px 0px;\n  margin: 0px 0px -15px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\n\t\t\n<style>\n#section_104854905 {\n  padding-top: 30px;\n  padding-bottom: 30px;\n  background-color: rgb(89, 93, 78);\n}\n@media (min-width:550px) {\n  #section_104854905 {\n    padding-top: 30px;\n    padding-bottom: 30px;\n  }\n}\n@media (min-width:850px) {\n  #section_104854905 {\n    padding-top: 10px;\n    padding-bottom: 10px;\n  }\n}\n<\/style>\n\t<\/section>\n\t\n<div class=\"row align-center\"  id=\"row-442037646\">\n\n\t<div id=\"col-1096458045\" class=\"col medium-12 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row hide-for-medium\"  id=\"row-1876440112\">\n\n\t<div id=\"col-384483732\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row\"  id=\"row-128807015\">\n\n\n\t<div id=\"col-563549267\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\n<div class=\"row\"  id=\"row-669063524\">\n\n\n\t<div id=\"col-1068395408\" class=\"col medium-3 small-3 large-3\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_786258065\">\n\t\t<a class=\"\" href=\"#lightbox\" >\t\t\t\t\t\t<div class=\"img-inner dark\" style=\"margin:15px 0px 0px 0px;\">\n\t\t\t<img decoding=\"async\" width=\"106\" height=\"106\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/09\/roland.png\" class=\"attachment-thumbnail size-thumbnail\" alt=\"Roland Liebscher-Bracht in a white shirt is kindly smiling.\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_786258065 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1068395408 > .col-inner {\n  margin: 10px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1860106267\" class=\"col medium-9 small-9 large-9\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\n<h3 style=\"margin-bottom: 0;\"><span style=\"color: #b5a074; font-size: 80%;\">Roland Liebscher-Bracht<\/span><\/h3>\n<p style=\"line-height: 1.1em; margin-bottom: 0px;\"><span style=\"font-size: 85%;\">Germany\u2019s trusted pain specialist<\/span><\/p>\n<a href=\"#lightbox\" class=\"button secondary is-link is-smaller\"  >\n\t\t<span>Read more<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n\n\n<p>\t<div id=\"lightbox\"\n\t     class=\"lightbox-by-id lightbox-content mfp-hide lightbox-white \"\n\t     style=\"max-width:600px ;padding:20px\">\n\t\t<\/p>\n<p>\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1295900995\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" style=\"margin:5px 0px 20px 0px;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032.jpg\" class=\"attachment-large size-large\" alt=\"Roland &amp; Petra\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032-300x225.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1295900995 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t<\/p>\n<h4>THE PAIN SPECIALISTS<br \/>\n<\/h4>\n<p>Over 30 years of research and hands-on experience make the Liebscher & Bracht pain therapy what it is today: an outstanding approach to naturally treating pain conditions. Making use of the mechanics of the body, it offers people the chance to free themselves of their discomfort by using unique and incredibly useful techniques. All this happens without having to rely on medication or operations.<\/p>\n<p><a href=\"https:\/\/www.liebscher-bracht.com\/en\/about-us\/founders\/\" class=\"button secondary is-link is-small\"  >\n\t\t<span>More about the founders<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n<\/p>\n<p>\t<\/div>\n\t\n\t<\/p>\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1860106267 > .col-inner {\n  margin: 5px 0px -33px -13px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\n<style>\n#row-128807015 > .col > .col-inner {\n  background-color: rgb(243, 243, 243);\n}\n<\/style>\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-2051619171\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row\"  id=\"row-1737961119\">\n\n\n\t<div id=\"col-206268303\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner text-center\" style=\"background-color:rgb(249, 249, 249);\" >\n\t\t\t\n\t\t\t\n\n<p class=\"uppercase\"><a style=\"color: #595d4e;\" href=\"#download\" data-wplink-edit=\"true\"><span style=\"font-size: 120%;\"><strong>Subscribe to The Pain Relief Advisor<\/strong><\/span><\/a><\/p>\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1261853619\">\n\t\t<a class=\"\" href=\"#download\" >\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img decoding=\"async\" width=\"1020\" height=\"536\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-1024x538.jpg\" class=\"attachment-large size-large\" alt=\"Roland Liebscher-Bracht is performing a pain-free exercise.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-1024x538.jpg 1024w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-300x158.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-768x403.jpg 768w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2.jpg 1200w\" sizes=\"(max-width: 1020px) 100vw, 1020px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_1261853619 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n<p><span data-text-color=\"primary\">Sign up for our free newsletter & get expert pain management content delivered to your inbox every two weeks.<\/span><\/p>\n\n<a href=\"#download\" class=\"button primary\"  >\n\t\t<span>Subscribe now<\/span>\n\t<\/a>\n\n\n<p>\t<div id=\"download\"\n\t     class=\"lightbox-by-id lightbox-content mfp-hide lightbox-white \"\n\t     style=\"max-width:600px ;padding:20px\">\n\t\t<\/p>\n<p><strong><span data-text-color=\"primary\">Over 2.5 million people worldwide are using Liebscher & Bracht\u2019s exercises to manage their pain themselves. Soon you\u2019ll be one of them.<br \/>\nSign up for our newsletter, The Pain Relief Advisor, and get expert pain management content delivered to your inbox every two weeks.\n<\/p>\n<p><\/span><\/strong><\/p>\n<p>Just fill in the fields below and click \u201cSubscribe.\u201d<\/p>\n<p><div class='hbspt-form'>\n                <form name='en-standard-newsletter-website' id='hsForm_aa92456b-c99a-4ba1-80ee-6479c144463c' class='hs-form' method='POST' action='\/wp-json\/lb-hubspot\/v1\/process\/'>\n                    <input type='hidden' name='portal_id' value='3953618'>\n                    <input type='hidden' name='form_id' value='aa92456b-c99a-4ba1-80ee-6479c144463c'>\n                    <input type='hidden' name='page_name' value=''>\n                    <input type='hidden' name='page_uri' value=''><div class='hs_firstname hs-firstname hs-fieldtype-text field hs-form-field'><div class='input'><input type='text' \n                               class='hs-input' \n                               name='firstname'  \n                               placeholder='First\u00a0name (Optional)' \n                               value='' \/><\/div><\/div><div class='hs_email hs-email hs-fieldtype-text field hs-form-field'><div class='input'><input type='email' \n                               class='hs-input' \n                               name='email'  required  \n                               placeholder='E-Mail*' \n                               value='' \/><\/div><\/div><div class='hs_en_newsletter_herkunft hs-en_newsletter_herkunft hs-fieldtype-select field hs-form-field'><div class='input'><input type='hidden'  \n                                        class='hs-input' \n                                        name='en_newsletter_herkunft'  \n                                        value='Newsletter-Anmeldung-Webseite' \/><\/div><\/div><div class='legal-consent-container'>\n                <input type='hidden' name='consent_type' value='legitimateInterest' \/>\n            \n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_id' value='4541818' \/>\n                <div class='hs-richtext'><p>I agree to the terms and conditions of the <a href=\"https:\/\/www.liebscher-bracht.com\/en\/privacy-policy\/\" rel=\"noopener\">privacy policy<\/a>.<\/p><\/div>\n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_text' value='\"&lt;p&gt;I agree to the terms and conditions of the &lt;a href=&quot;https:\\\/\\\/www.liebscher-bracht.com\\\/en\\\/privacy-policy\\\/&quot; rel=&quot;noopener&quot;&gt;privacy policy&lt;\\\/a&gt;.&lt;\\\/p&gt;\"'>\n            <\/div><div class='hs_submit hs-submit'>\n                <div class='actions'>\n                    <input type='submit' value='Subscribe Now' class='hs-button primary large' \/>\n                <\/div>\n             <\/div><input type='hidden' name='ticket_fields' value=''>\n<\/form>\n            <\/div><br \/>\t<\/div>\n\t\n\t<\/p>\n\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-206268303 > .col-inner {\n  padding: 10px 10px 0px 10px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1260110047\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner text-center\" style=\"background-color:rgb(242, 242, 242);\" >\n\t\t\t\n\t\t\t<span class='lnb-social-icon-list'><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a target=\"_blank\"  href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/calf-cramps\/night-treatment\/&amp;src=sdkpreparse\"  class=\"fb-xfbml-parse-ignore lnb-social-icon-circle lnb-social-icon-facebook-outer\" dpc-external=\"true\"  target=\"_blank\" ><i class=\"lnb-icon-social-facebook-filled\"><\/i><\/a><\/span><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a target=\"_blank\"  href=\"https:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Fcalf-cramps%2Fnight-treatment%2F&amp;media=https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fwp-content%2Fuploads%2F2022%2F09%2Fcalf-cramp-at-night-feature-image-liebscher-14092022-liebscherbracht.jpg\"  class=\"lnb-social-icon-circle lnb-social-icon-pinterest-outer\" dpc-external=\"true\"  target=\"_blank\" ><i class=\"lnb-icon-social-pinterest\"><\/i><\/a><\/span><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a href=\"mailto:?subject=Check%20it%20out%3A%20https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Fcalf-cramps%2Fnight-treatment%2F&amp;body=Hi%2C%20be%20sure%20to%20check%20this%20out%3A%20Here%20is%20the%20link%3A%20https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Fcalf-cramps%2Fnight-treatment%2F\" target=\"_self\" rel=\"nofollow\" class=\"nolightbox lnb-social-icon-circle lnb-social-icon-mail-outer\"><i class=\"lnb-icon-social-mail\"><\/i><\/a><\/span><\/span>\n<h4 style=\"text-align: center;\">Did this contribution help you?<\/h4>\n<p style=\"text-align: center;\">Then we would be happy if you shared it with your friends:<\/p>\n<p style=\"text-align: center;\">\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1260110047 > .col-inner {\n  padding: 20px 20px 20px 20px;\n  margin: 30px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-733776683\" class=\"col medium-12 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h2>Calf Cramp at Night? Try This 10-Minute Routine.<\/h2>\n<p><span style=\"font-weight: 400;\">You\u2019re asleep, getting that restorative shut-eye you so desperately need. Ah, blissful rest. Suddenly, <\/span><i><span style=\"font-weight: 400;\">ouch! <\/span><\/i><span style=\"font-weight: 400;\">You\u2019re jolted awake because of shooting pain in the back of your leg. It\u2019s a calf cramp. Your eyes are wide open. You sit up. It\u2019s only the middle of the night, and you wonder if you\u2019ll ever fall back asleep. How do you get rid of that clenched feeling in your calf? You need your z\u2019s. Our routine for calf cramps at night can help. <a href=\"#video\">The routine<\/a> only takes 10 minutes, alleviating that intense pain so you can fall back asleep. <\/span>If calf cramps interrupt your sleep regularly, you can help prevent frequent leg cramps by making these stretches part of your bedtime routine. <span style=\"font-weight: 400;\">All you need is our Stretching Strap and the Spherical Handle with the soft rounded attachment from our Osteopressure tool set. If you don\u2019t have our tools, you can use a towel and a whittled cork. <a href=\"#video\">Jump to our routine<\/a> or keep reading to learn about night calf cramps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nocturnal leg cramps are contractions that occur mostly in the calf <\/span><i><span style=\"font-weight: 400;\"><sup><a href=\"#\" class=\"lnb-footnote-anchor\" data-group=\"lnb-footnote-1\">1)<\/a><\/sup> <\/span><\/i><span style=\"font-weight: 400;\">They are usually nothing to worry about. Also known as NLC or a charley horse, these painful leg cramps happen suddenly without any warning: the calf muscle contracts involuntarily, causing tightness and pain that ranges from uncomfortable to unbearable. Calf cramps feel like the muscle has been tied into a knot; they can last from seconds to minutes. A calf cramp can cause your leg muscles to spasm, which is when the muscle contracts suddenly and involuntarily and then relaxes. (A cramp lasts longer than a spasm and can be relieved by stretching or massaging the affected muscle.) After your calf cramp goes away, the surrounding muscles may be sore; the soreness can last for days.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Anyone of any age can experience leg cramps at night. Up to sixty per cent of adults<sup><a href=\"#\" class=\"lnb-footnote-anchor\" data-group=\"lnb-footnote-2\">2)<\/a><\/sup> and seven per cent of children report experiencing sleep leg cramps<\/span><i><span style=\"font-weight: 400;\">. <\/span><\/i><span style=\"font-weight: 400;\">They\u2019re more common in people over 60 because our tendons shorten as we age.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calf cramps at night can be caused by:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tired leg muscles<\/span><i><span style=\"font-weight: 400;\">. <\/span><\/i><span style=\"font-weight: 400;\">Fatigued or overworked leg muscles are common among athletes and people who exercise regularly at a high intensity.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sitting or standing (particularly on a hard surface) for long periods. Inactivity can cause your calf muscles to shorten and your fascia to become matted or sticky, increasing the risk of calf cramping while you sleep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sleeping in a position that restricts blood flow through the legs. If you\u2019d like to learn about healthy sleeping positions, <a  href=\"https:\/\/www.youtube.com\/watch?v=KgDqjzZVPtE?itm_medium=text&itm_source=landingpage&itm_campaign=en.traf.stretching-knee-hero-&itm_content=compendium-calf-cramp-treatment&itm_term=introduction\/\"  dpc-external=\"true\"  target=\"_blank\" >check out our video.<\/a>\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wearing shoes that are too tight or unsupportive.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drinking too much alcohol.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pregnancy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dehydration.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poor posture.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stress.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Medical conditions that may cause calf cramps at night include kidney failure and diabetes. Some confuse restless legs syndrome (RLS)<\/span><i>\u00a0<\/i><span style=\"font-weight: 400;\">with nocturnal leg cramps since both happen at night or when your legs are inactive. Restless legs syndrome (a far more serious condition) causes a twitching, tingling sensation in the leg followed by a forceful impulse to move your leg; calf cramps are painful.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Often, nocturnal calf cramps have no apparent cause.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If night calf cramps disrupt your sleep, you may be tired the next day. Continual sleep disruptions can lead to insomnia.<\/span><\/p>\n<div class=\"row row-collapse align-equal align-center newsletter-hidden\"  id=\"row-846382714\">\n\n\t<div id=\"col-314641566\" class=\"col medium-12 small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row\"  id=\"row-1734389038\">\n\n\t<div id=\"col-1344115835\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1995130770\">\n\t\t<a class=\"\" href=\"https:\/\/shop.liebscher-bracht.com\/en\/foam-roller\/pain-free-package\/?itm_medium=bild&#038;itm_source=encyclopedia-subpage&#038;itm_campaign=en.roi.foam-roller-pain-free-package-&#038;itm_content=compendium-calf-cramps-night-treatment&#038;itm_term=introduction\/\" target=\"_blank\" rel=\"noopener\" >\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:75%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/04\/full-product-range-2023-12042023-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"Photo of Liebscher &amp; Bracht&#039;s pain-relieving products.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/04\/full-product-range-2023-12042023-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/04\/full-product-range-2023-12042023-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/04\/full-product-range-2023-12042023-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/04\/full-product-range-2023-12042023-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_1995130770 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-176695367\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h3>No Tools? No Problem.<\/h3>\n<p>Visit our online shop to buy your Stretching Strap and Osteopressure Tool Set. While you&#8217;re there, take a look around. We&#8217;ve got lots of pain-relieving products and tools waiting to be added to your cart.<\/p>\n<a href=\"https:\/\/shop.liebscher-bracht.com\/en\/foam-roller\/pain-free-package\/?itm_medium=button&#038;itm_source=encyclopedia-subpage&#038;itm_campaign=en.roi.foam-roller-pain-free-package-&#038;itm_content=compendium-calf-cramps-night-treatment&#038;itm_term=introduction\/\" target=\"_blank\" class=\"button primary lowercase\" rel=\"noopener\"  style=\"border-radius:99px;\">\n\t\t<span>Take me to the shop.<\/span>\n\t<\/a>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<h3><a id=\"video\"><\/a>How to Relieve Nighttime Leg Cramps<\/h3>\n<p><span style=\"font-weight: 400;\">To maximize the benefits of our calf cramp routine, exercise intensely and intelligently. Challenge yourself to perform our stretches and Osteopressure at a high intensity that may produce an uncomfortable sensation. (This is a sign that the exercises are working.) However, do not stretch or press to the point that your breaths become short and shallow, or you find that you\u2019re holding your breath or clenching your teeth.<\/span><\/p>\n<div class=\"videoWrapper\"><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/K3gH-XtOkMg\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<div class=\"row align-equal align-center\"  id=\"row-549273785\">\n\n\t<div id=\"col-1068609010\" class=\"col medium-12 small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row align-center\"  id=\"row-1769385945\">\n\n\t<div id=\"col-155892511\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover test x md-x lg-x y md-y lg-y\" id=\"image_945432657\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:100%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-warm-up-08082023-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"Closeup of someone sitting on the floor with their legs bent pulling the ball of their foot back.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-warm-up-08082023-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-warm-up-08082023-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-warm-up-08082023-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-warm-up-08082023-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_945432657 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1495324272\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<span class=\"scroll-to\" data-label=\"Scroll to: #step-one-1\" data-bullet=\"true\" data-link=\"#step-one-1\" data-title=\"Warm-Up\" ><a name=\"step-one-1\"><\/a><\/span>\n<h3>Warm-Up<\/h3>\n<ul id=\"exercise1-1\"><\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor and bend both knees at a 90\u00b0 angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the foot of your affected leg so that it\u2019s perpendicular to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the ball of your foot and pull it backwards.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019ll feel a stretch along the sole of your foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for about 1 minute.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-2049456295\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_891751840\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:100%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-stretch-1-08082023-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"A woman is sitting on the floor stretching her right leg with a stretching strap while Roland Liebscher-Bracht looks on.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-stretch-1-08082023-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-stretch-1-08082023-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-stretch-1-08082023-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-stretch-1-08082023-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_891751840 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-2054500071\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<span class=\"scroll-to\" data-label=\"Scroll to: #step-one-2\" data-bullet=\"true\" data-link=\"#step-one-2\" data-title=\"Exercise 1: Calf Stretch\" ><a name=\"step-one-2\"><\/a><\/span>\n<h3 id=\"exercise1-2\">Exercise 1: Calf Stretch<\/h3>\n<p><i><span style=\"font-weight: 400;\">You\u2019ll need our Stretching Strap or a belt and the Mini Foam Roller or a pillow for this stretch.<\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the loop of the Stretching Strap around the ball of your foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the Stretching Strap toward you and slowly stretch your leg until your knee is locked.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Check to make sure you\u2019re breathing evenly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the Mini Foam Roller or a pillow under your heel.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straighten your back and lean forward slightly; keep pulling the Stretching Strap toward you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019ll feel a stretch in your calf.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 2 to 2.5 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly come out of the position and finish.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the warm-up and stretch on the other foot if necessary.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1512348911\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_502907391\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:100%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-osteopressure-1-08082023-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"Two hands are touching the outside of a knee.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-osteopressure-1-08082023-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-osteopressure-1-08082023-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-osteopressure-1-08082023-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-osteopressure-1-08082023-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_502907391 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1780477584\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:100%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-osteopressure-2-08082023-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"A hand is pressing against the inside of a knee.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-osteopressure-2-08082023-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-osteopressure-2-08082023-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-osteopressure-2-08082023-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-osteopressure-2-08082023-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1780477584 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1717299246\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<span class=\"scroll-to\" data-label=\"Scroll to: #step-one-3\" data-bullet=\"true\" data-link=\"#step-one-3\" data-title=\"Exercise 2: Osteopressure\" ><a name=\"step-one-3\"><\/a><\/span>\n<h3>Exercise 2: Osteopressure<\/h3>\n<p><i><span style=\"font-weight: 400;\">You\u2019ll need the Spherical Handle with the soft rounded attachment from our Osteopressure tool set for this exercise. If you don\u2019t have our tool, use a whittled cork.<\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor and straighten your affected leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feel along the outside of your knee for a rounded bone. (This is the top of your fibula.)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the Osteopressure tool in the hallow next to the bone.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press until you feel a strong sensation, but make sure you\u2019re still breathing evenly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 2 to 2.5 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finish.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feel along the inside of your knee for a broad bone. This is the top of your tibia.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the Osteopressure tool against the fleshy area next to the bone.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press until you feel a strong sensation, but make sure you\u2019re still breathing evenly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 2 to 2.5 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finish.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other knee if necessary.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<div class=\"row\"  id=\"row-621822526\">\n\n\t<div id=\"col-705992899\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row align-center\"  id=\"row-617534081\">\n\n\t<div id=\"col-1071699582\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-center\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1175438023\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:100%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-sitting-calf-stretch-08082023-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"A woman is sitting back on her ankles while Roland Liebscher-Bracht looks on.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-sitting-calf-stretch-08082023-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-sitting-calf-stretch-08082023-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-sitting-calf-stretch-08082023-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-sitting-calf-stretch-08082023-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1175438023 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1994892929\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<span class=\"scroll-to\" data-label=\"Scroll to: #step-two-1\" data-bullet=\"true\" data-link=\"#step-two-1\" data-title=\"Exercise 3: Sitting Calf Stretch\" ><a name=\"step-two-1\"><\/a><\/span>\n<h3 id=\"exercise2-1\">Exercise 3: Sitting Calf Stretch<\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get down on your hands and knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your calf and the top of your foot against the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit back on your heels.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019ll feel a stretch in your calf.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 2 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finish.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1068609010 > .col-inner {\n  margin: 0px 0px -30px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n<div class=\"row align-equal align-center\"  id=\"row-847989789\">\n\n\t<div id=\"col-685387441\" class=\"col medium-12 small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row align-center\"  id=\"row-1999940211\">\n\n\t<div id=\"col-59294873\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover test x md-x lg-x y md-y lg-y\" id=\"image_1328449068\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:85%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-standing-calf-stretch-Part-1-08082023-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"A woman is standing with her legs bent while Roland Liebscher-Bracht looks on.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-standing-calf-stretch-Part-1-08082023-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-standing-calf-stretch-Part-1-08082023-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-standing-calf-stretch-Part-1-08082023-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-standing-calf-stretch-Part-1-08082023-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1328449068 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t<div class=\"img has-hover test x md-x lg-x y md-y lg-y\" id=\"image_1492503447\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:85%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-standing-calf-stretch-Part-2-08082023-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"A woman is standing with her back leg stretched while Roland Liebscher-Bracht looks on.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-standing-calf-stretch-Part-2-08082023-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-standing-calf-stretch-Part-2-08082023-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-standing-calf-stretch-Part-2-08082023-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/08\/calf-cramps-at-night-standing-calf-stretch-Part-2-08082023-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1492503447 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1154855306\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<span class=\"scroll-to\" data-label=\"Scroll to: #step-one-4\" data-bullet=\"true\" data-link=\"#step-one-4\" data-title=\"Exercise 4: Standing Calf Stretch\" ><a name=\"step-one-4\"><\/a><\/span>\n<h3>Exercise 4: Standing Calf Stretch<\/h3>\n<ul id=\"exercise1-1\"><\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward with your unaffected leg and point both feet forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend the knee of your affected leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand so your upper body and thigh form a straight line. Do not let your hips move forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019ll feel a stretch in your calf and ankle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for about 1 minute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straighten your affected leg until your knee is locked.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move your hips forward and down until you feel a stretch in your calf.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep moving forward until the stretch hits peak intensity.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for about 1 minute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finish, and repeat on the other leg if necessary.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<div class=\"row\"  id=\"row-821645134\">\n\n\t<div id=\"col-1539108268\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h3>Get your calves ready for bed.<\/h3>\n<p><span style=\"font-weight: 400;\">Perform our stretching routine every night before turning out the light.<\/span><\/p>\n<p><b>Our tips for preventing leg cramps at night.<\/b><\/p>\n<p><b>Stay hydrated! <\/b><span style=\"font-weight: 400;\">Drinking the recommended amount of water daily keeps your muscles hydrated and improves their function. Limit your alcohol and caffeine intake. (Remember, caffeine isn\u2019t only in coffee and tea; it\u2019s also in foods.)<\/span><\/p>\n<p><b>Sleep on your back with your legs straight. <\/b><span style=\"font-weight: 400;\">This sleeping position can help counteract the negative effects of sitting with your legs bent all day.<\/span><\/p>\n<p><b>Consult your doctor if <\/b><span style=\"font-weight: 400;\">your calf cramps occur several times per week, do not go away on their own or with stretching exercises, or your legs are swollen or feel numb.<\/span><\/p>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-685387441 > .col-inner {\n  margin: 0px 0px -30px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1942151034\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n<div id=\"footnotes\" class=\"hac-scroll-to\"><div id=\"lnb-footnotes-container\"><h3 class=\"lnb-footnotes-title-h3\"><span class=\"lnb-foonotes-title\">Sources & Studies<\/span><\/h3><div class=\"lnb-footnotes-content \"><ul><li><a href=\"#\" class=\"lnb-footnote-item\" data-group=\"lnb-footnote-1\">&uarr;1<\/a>,<a href=\"#\" class=\"lnb-footnote-item\" data-group=\"lnb-footnote-2\">&uarr;2<\/a> Allen, R. E., & Kirby, K. A. (2012). Nocturnal leg cramps. American family physician, 86(4), 350\u2013355.<\/li><\/ul><\/div><\/div><\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\n\t<section class=\"section\" id=\"section_1335370782\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n<div class=\"row\"  id=\"row-1095988403\">\n\n\t<div id=\"col-854716616\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h2>If you have calf cramps at night, you might also be interested in:\u00a0<\/h2>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-281425995\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\t<div class=\"box has-hover   has-hover box-text-bottom\" >\n\n\t\t<div class=\"box-image\" >\n\t\t\t<a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/leg-pain\/exercises\/\" target=\"_blank\" rel=\"noopener\" >\t\t\t<div class=\"image-cover\" style=\"padding-top:56.25%;\">\n\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/exercises-for-leg-pain-header-image-15022022-liebscherbracht.jpg\" class=\"attachment- size-\" alt=\"Close up of a woman grasping her calf and shin.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/exercises-for-leg-pain-header-image-15022022-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/exercises-for-leg-pain-header-image-15022022-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/exercises-for-leg-pain-header-image-15022022-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/exercises-for-leg-pain-header-image-15022022-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\t\t<\/div>\n\n\t\t<div class=\"box-text text-center\" >\n\t\t\t<div class=\"box-text-inner\">\n\t\t\t\t\n<h3 data-text-color=\"secondary\"><a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/leg-pain\/exercises\/\" target=\"_blank\" rel=\"noopener\">Leg Pain Exercises<\/a><\/h3>\n<p>Leg pain can impact the simplest to the most complex of our movements. This relief routine covers your entire leg, from the tops of your toes to the tips of your hips.<\/p>\n<a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/leg-pain\/exercises\/\" target=\"_blank\" class=\"button primary is-link is-large lowercase\" rel=\"noopener\"  >\n\t\t<span>Relieve Your Leg Pain<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-827097802\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\t<div class=\"box has-hover   has-hover box-text-bottom\" >\n\n\t\t<div class=\"box-image\" >\n\t\t\t<a href=\"https:\/\/www.liebscher-bracht.com\/en\/compendium-of-exercises\/routines\/full-body-stretch\/\" target=\"_blank\" rel=\"noopener\" >\t\t\t<div class=\"image-cover\" style=\"padding-top:56.25%;\">\n\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/full-body-stretch-header-image-04062021-liebscherbracht.jpg\" class=\"attachment- size-\" alt=\"This is how you feel after our full body stretch.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/full-body-stretch-header-image-04062021-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/full-body-stretch-header-image-04062021-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/full-body-stretch-header-image-04062021-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/full-body-stretch-header-image-04062021-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\t\t<\/div>\n\n\t\t<div class=\"box-text text-center\" >\n\t\t\t<div class=\"box-text-inner\">\n\t\t\t\t\n<h3><a href=\"https:\/\/www.liebscher-bracht.com\/en\/compendium-of-exercises\/routines\/full-body-stretch\/\" target=\"_blank\" rel=\"noopener\">Full-Body Stretch<\/a><\/h3>\n<p>The perfect 15-minute stress reliever! This full-body stretching routine helps increase flexibility, keeps your joints and fascia healthy, and clears your head.<\/p>\n<a href=\"https:\/\/www.liebscher-bracht.com\/en\/compendium-of-exercises\/routines\/full-body-stretch\/\" target=\"_blank\" class=\"button primary is-link is-large lowercase\" rel=\"noopener\"  >\n\t\t<span>De-stress From Head to Toe<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1493244109\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\t<div class=\"box has-hover   has-hover box-text-bottom\" >\n\n\t\t<div class=\"box-image\" >\n\t\t\t<a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/tight-calves\/exercises\/\" target=\"_blank\" rel=\"noopener\" >\t\t\t<div class=\"image-cover\" style=\"padding-top:56.25%;\">\n\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/01\/how-to-release-tight-calve-muscles-header-image-25012022-liebscherbracht.jpg\" class=\"attachment- size-\" alt=\"How to release tight calves.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/01\/how-to-release-tight-calve-muscles-header-image-25012022-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/01\/how-to-release-tight-calve-muscles-header-image-25012022-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/01\/how-to-release-tight-calve-muscles-header-image-25012022-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/01\/how-to-release-tight-calve-muscles-header-image-25012022-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\t\t<\/div>\n\n\t\t<div class=\"box-text text-center\" >\n\t\t\t<div class=\"box-text-inner\">\n\t\t\t\t\n<h3><a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/tight-calves\/exercises\/\" target=\"_blank\" rel=\"noopener\">How to Release Tight Calves<\/a><\/h3>\n<p>Tight calf muscles can interfere with our ability to move easily and impact our quality of life. Loosen your lower limb muscles with this 8-minute stretching routine.<\/p>\n<a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/tight-calves\/exercises\/\" target=\"_blank\" class=\"button primary is-link is-large lowercase\" rel=\"noopener\"  >\n\t\t<span>Crush Calf Pain Now<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1335370782 {\n  padding-top: 70px;\n  padding-bottom: 70px;\n  background-color: #f5f1e9;\n}\n<\/style>\n\t<\/section>\n\t\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":13,"featured_media":18499,"parent":18579,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-blank.php","meta":{"footnotes":""},"class_list":["post-18497","page","type-page","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/18497","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/comments?post=18497"}],"version-history":[{"count":83,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/18497\/revisions"}],"predecessor-version":[{"id":21752,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/18497\/revisions\/21752"}],"up":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/18579"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/media\/18499"}],"wp:attachment":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/media?parent=18497"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}