Where do these shin and toe pains come from during the night?

Comfortably ensconced in restful sleep, the toes and calves suddenly twitch. Sharp pain is felt and awakening occurs. These are what we call night cramps. “The phenomenon is common,” immediately comments doctor-somnologist Philippe Beaulieu (1). In fact, when we move around during the night, it’s completely normal for our leg muscles to cramp. “Sometimes the muscles can’t relax, so it causes pain,” continues the doctor.

In most cases, these cramps are nothing to worry about and are easily explained away. Therefore, some may be the result of intense or unusual muscular exertion that occurred the previous day. “It happens that a muscle contracted during training does not return to its original state of rest, which can then cause a cramp,” explains Philippe Beaulieu. To avoid them, the doctor recommends warming up before playing sports and then stretching.

Hydration and diet

Adequate hydration is also essential for proper body function… and therefore for good muscle health. “If they’re not hydrated enough, they’re dry and tight,” explains nutritionist Laurence Plumey (2). To avoid damage, the doctor recommends drinking eight glasses of water per day, equivalent to one liter. You can also supplement this hydration with other liquids such as tea, herbal tea, milk, soup, etc. to absorb a total of 1.5 liters. Likewise, it’s important to stay well hydrated after exercise as it contributes to dehydration.

If a muscle is to be hydrated, it must also be properly nourished and receive the nutrients it needs to function. Calcium, potassium, magnesium… We make sure to eat enough dairy products (for calcium) and fruits and vegetables (for potassium) to meet your needs. Magnesium can be taken as a one-month course of 100mg tablets every morning, advises Dr Lawrence Plum.

Convulsions can also be caused by iron deficiency. “When the body lacks it, the muscles are less oxygenated and tense up,” comments nutritionist Alexandra Dalou (3). Women who are more prone to anemia each month due to menstruation, as well as vegans, can have a blood test to check their ferritin levels.

Medical reasons

“When a person starts to hurt, when spasms occur regularly and have consequences on his health or social-professional life, then it is important to consult,” emphasizes Dr. Alexandra Dalou. And for good reason, these cramps can be a symptom of restless legs syndrome, for example. “It’s a real sleep disorder, like sleep walking or bruxism,” the doctor continues.

Stress can also be caused by diabetes, hypothyroidism or poor blood circulation. Finally, some medications, such as diuretics, “cause the body to lose potassium, and that can lead to cramps,” adds Philippe Beaulieu.

You can relieve the pain by massaging the affected area for a restful sleep. “We massage the muscle deeply and stretch it to help it return to a relaxed position,” concludes Philippe Beaulieu. You can also apply heat to the area.”

(1) Philippe Beaulieu is a somnologist, cognitive behavioral therapist and hypnotherapist.
(2) Lawrence Plumey is a nutritionist and founder of EPM Nutrition, the NAPSO-Therapy School. He is also an author The Big Book of FoodEyrolles, 580 pages, €24.90.
(3) Alexandra Dalou is a nutritionist and co-author with Thierry Marx Health plate – food, sports and well-being, Flammarion, 256 pages, €19.90.