Stretching Exercises To Reduce Night-Time Ankle Cramps

Stretching Exercises To Reduce Night-Time Ankle Cramps

Cramps Nocturnal ankle injuries are a common annoyance that can have a variety of different causes. While in some cases it occurs as a result of a condition called nighttime leg cramps, others are caused by pressure and repeated exertion on your calf and shin muscles during the day. For best results, talk to your doctor about your symptoms and ask if these specific exercises will help with your ankle cramps.


Ankle cramps occur when the muscles around the tendons in your ankle harden or contract involuntarily. This happens as a result of a malfunction in the functional integrity of your lower motor neuron and muscle fibers. In other words, a small injury or disturbance in your nerves or in the muscles of your ankle is interfering with the message that normally sends your ankle to your feet. While most cases of nighttime leg cramps occur in the calf muscles, the muscles in your feet can also suffer sudden involuntary contractions. Once your muscles stop twitching or contracting involuntarily, you can gradually begin to stretch the muscles around your ankle.

Circles with ankles

The website of "New York Road Runners" recommends stretching your ankle circles to loosen the muscles of your calf and shin and the tendons of your ankle. Start by standing straight against a wall or other stable surface and lifting your cramped ankle a few inches off the floor. Slowly rotate your ankle so that your fingers draw a large circle in a clockwise direction in the air. Keep rotating until you have completed at least 10 circles before reversing the movement and repeating the circles in the anti-clockwise direction.

Point your finger and write with your finger

The finger pointing exercise is a little more complicated than the circles with the ankle and offers a greater stretch for the tendons of your ankle. Start once more by supporting the weight of your body against a wall and lifting your cramped ankle in the air with your fingers pointing down. Keep your arms, legs and the upper part of your body still while you force your fingers down as much as you can. Slowly raise your fingers so that your foot moves up, towards your shin, as much as possible and repeat 10 times if you need it. Once your ankle is comfortable, you can try the finger-writing exercise, which consists of writing letters of the alphabet in the air with the toes of your foot.For a greater stretch, try to keep the rest of your body still while you rotate the ankle joint.

Child's posture

The child's posture, or Balasana, is a slight stretch for the ankle and legs that can be done on the floor or on a yoga mat. "Yoga Journal" recommends starting this position by kneeling in the floor with your fingers together and your knees separated the same width as your hip. Sit on your heels and slowly lean your torso forward and down between your thighs. Place your hands on the ground, palms up, along the torso while you relax your shoulders slowly towards the ground. Expand your sacrum as you exhale to make the tips of your hip rest on the inside of your thighs. Breathe deeply for 30 to 60 seconds as needed.

Video Tutorial: Exercises To Help Prevent Leg Cramps.

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