Can Stretching Reduce Night-Time Calf Cramps? New Evidence Explained

A 2023–2024 study published in JAMA Network investigated whether stretching can help reduce nocturnal leg cramps in adults over 55.Eighty participants were assigned either to a 6-week calf + hamstring stretching program or to a no-intervention control group.

After six weeks, the stretching group reported an average reduction of approximately −1.2 cramps per night compared to controls.

However, the study did not clearly separate the effects of calf stretching alone from the combined calf–hamstring routine.

Therefore, it cannot be stated with certainty that calf stretching by itself prevents cramps.

Even with this limitation, the findings suggest that regular stretching may help reduce the frequency of nocturnal calf cramps, especially in older adults who experience repeated night-time muscle tightening.

A simple, consistent stretching routine may be a low-risk option worth trying.