Kaki kejang (leg cramps) are common, usually harmless, and only last a short time (NHS). A muscle in the leg, usually the calf, suddenly tightens and hurts for a few seconds to 10 minutes, most often at night or when resting. Causes include ageing, hard exercise in hot or humid weather, pregnancy, not drinking enough, and some medicines. Stretching and massaging the muscle can ease a cramp, and regular calf stretches may help prevent them. Pain and swelling in 1 leg that does not go away is not a normal cramp and needs urgent help, especially in pregnancy. This guide explains the causes, what to do, and when to see a doctor.
Apa itu kaki kejang (kejang otot)?
A leg cramp (kejang otot or kram) happens when a muscle in the leg tightens and causes a sudden pain that can make it hard to move (NHS). The NHS says cramps:
- last from a few seconds to 10 minutes;
- usually affect the calf muscle (betis), below the knee at the back of the leg, and less often the feet or thighs;
- can leave the muscle sore for up to 24 hours afterwards;
- can happen at any time, but most people have them at night or when resting.
Punca kaki kejang
The NHS says the reason for some cramps is unknown, but leg cramps can sometimes be caused by:
| Cause (NHS) | What to know |
|---|---|
| Ageing | Getting older is one of the listed causes |
| Straining muscles during exercise | Can be worse in hot or humid weather, which is common in Malaysia |
| Pregnancy | Usually in the later stage |
| Not drinking enough fluids (dehydration) | Signs include feeling thirsty, dark yellow, strong-smelling pee and peeing less often (NHS) |
| Some medicines | For example, statins for lowering cholesterol or diuretics (water tablets) for high blood pressure; see our guides to kolesterol tinggi and darah tinggi |
| Liver disease from drinking too much alcohol | See a doctor if you are worried about your drinking |
Do not stop a prescribed medicine because of cramps without talking to your doctor first.
Kaki kejang semasa tidur
Many readers search for "punca kaki kejang semasa tidur". The NHS says most people have leg cramps at night or when resting, and the calf is the most common place. Often there is no clear reason. Cramps that wake you up regularly are worth discussing with a doctor: the NHS advises seeing a GP if leg cramps are disturbing your sleep.
Other conditions can also disturb sleep with leg discomfort. Restless legs syndrome causes a strong urge to move your legs, with tingling, throbbing or itching, usually worse at night when resting (NHS). For sleep problems, see our guide to susah tidur.
Cara hilangkan kejang kaki
For "cara hilangkan kejang kaki", the NHS says most cramps go away without you doing anything, but during a cramp:
- stretch and massage the muscle to ease the pain;
- stand up and put your weight on the leg with the cramp, which may also help.
Paracetamol or ibuprofen can ease muscle soreness after a cramp, but they will not help while it is happening, because they take too long to work (NHS).
Cara elak kaki kejang: regangan betis
Regular calf-stretching exercises may help reduce cramps, although they may not stop them completely (NHS). To stretch your calves:
- stand facing a wall and stretch out your arms until your hands can just touch it;
- stand up straight with your feet flat on the floor;
- lean forward, pressing your hands against the wall until you feel your calf muscles stretch, and hold for 2 or 3 seconds;
- stand up straight again;
- repeat a few times for 5 minutes, 3 times a day, with the last time just before bed.
If the number of cramps goes down, you may only need to do the stretch once or twice a day (NHS). Drinking enough fluids, especially in hot weather or after exercise, helps avoid dehydration, which is one cause of cramps.
Kejang kaki semasa mengandung
Pregnancy is a known cause of leg cramps, usually in the later stage of pregnancy (NHS). The calf stretches, massage and standing on the leg described above are simple things you can do. If your calf feels sore after a cramp and you want a painkiller, the NHS says paracetamol is usually the best painkiller in pregnancy, and ibuprofen should be avoided unless a doctor or pharmacist advises it.
Many products are sold for cramps in pregnancy. A 2020 Cochrane review of 8 small studies (576 pregnant women) looked at magnesium, calcium, vitamins and other treatments. Results for magnesium were inconsistent, and the evidence for calcium and vitamins was of low or very low certainty, so the authors concluded it is unclear whether any of these treatments work. Drann does not recommend any supplement for leg cramps. Ask your doctor or klinik kesihatan before taking any supplement or medicine in pregnancy.
Restless legs syndrome is also linked to pregnancy, and symptoms usually go away after giving birth (NHS). Iron deficiency anaemia is another possible link, so tell your doctor; see our guide to kurang darah.
Important: being pregnant, or having had a baby in the last 6 weeks, raises the chance of a blood clot in the leg (DVT) (NHS). Pain that lasts, especially with swelling in 1 leg, is not a normal cramp. Contact your doctor or maternity unit urgently. For swollen feet in pregnancy, see our guide to kaki bengkak.
Bukan kejang biasa: DVT, kaki gelisah dan lain-lain
Some conditions can feel like a cramp but need different care:
| What you notice | Possible cause (NHS) | What to do |
|---|---|---|
| Throbbing pain in 1 leg (rarely both), usually the calf or thigh, with swelling, red, blue or darkened skin, or swollen veins | DVT (a blood clot in a vein) | Get an urgent appointment; call 999 if you also feel short of breath or have chest pain |
| A strong urge to move your legs at night, with tingling, throbbing or itching | Restless legs syndrome | See a doctor if it stops you sleeping |
| A painful ache in the legs when walking that goes away after a few minutes of rest | Peripheral arterial disease (narrowed leg arteries); smoking and diabetes raise the risk | See a doctor if you get recurring leg pain when exercising |
| Numbness and tingling, or burning or shooting pain, in the feet | Peripheral neuropathy (nerve damage); people with diabetes are at higher risk | See a doctor; see our guide to kebas kaki |
The NHS notes that DVT is more likely if you are dehydrated, are confined to bed for 3 days or more, take the combined pill or HRT, or go on a journey of more than 4 hours. If you have kencing manis, tell your doctor about any leg pain or numbness.
Kejang otot atau kejang (sawan)?
In Malay, "kejang" can mean a muscle cramp, but it is also used for a seizure (fit, or sawan), where the whole body becomes stiff and shakes. These are very different. A cramp affects a muscle and you stay awake and aware. During a febrile seizure, a child may become stiff, twitch, shake or jerk, become unconscious, or not respond (NHS).
In young children, a seizure can happen with a high temperature (kejang demam, or febrile seizure). The NHS advises calling 999 if a child has a seizure for the first time, it lasts more than 5 minutes, they have difficulty breathing, or they have more than 1 seizure within 24 hours. Protect their head, do not hold them down, and do not put anything in their mouth. See our guides to sawan dan epilepsi and demam.
Bila perlu jumpa doktor
See a doctor (NHS) if:
- leg cramps are disturbing your sleep;
- you also have numbness or swelling in your legs;
- cramps last longer than 10 minutes.
A doctor will examine you to find the reason for your cramps. Treatment depends on the cause and may include stretching exercises, or quinine tablets if exercise has not helped (NHS). Quinine is not suitable for everyone, and the doctor will discuss the risks and side effects with you.
Get an urgent appointment if you have pain and swelling in 1 leg that could be DVT, especially if you are pregnant or have recently had a baby. Call 999 or go to the emergency department if you have leg pain and swelling with shortness of breath or chest pain, as a clot may have travelled to the lungs (NHS). Do not drive yourself.
Frequently asked questions (FAQ)
Kenapa kaki kejang (what causes leg cramps)?
The NHS says leg cramps are common and usually harmless, and the reason for some cramps is unknown. Known causes include ageing, putting too much strain on muscles during exercise (which can be worse in hot or humid weather), pregnancy (usually in the later stage), not drinking enough fluids, some medicines such as statins for cholesterol or diuretics for blood pressure, and liver disease from drinking too much alcohol.
Punca kaki kejang semasa tidur (why do I get leg cramps at night)?
The NHS says leg cramps can happen at any time, but most people have them at night or when resting. A muscle in the leg, usually the calf, suddenly tightens and causes pain for a few seconds to 10 minutes. Regular calf stretches, including one just before bed, may help reduce cramps. See a doctor if cramps are disturbing your sleep.
Cara hilangkan kejang kaki (how to stop a leg cramp)?
Stretching and massaging the muscle may ease the pain, and standing up and putting your weight on the leg with the cramp may also help (NHS). Most cramps go away on their own. Paracetamol or ibuprofen will not help during a cramp because they take too long to work, but they can ease soreness afterwards. The muscle may feel sore for up to 24 hours.
Kejang kaki semasa mengandung, normal ke (leg cramps in pregnancy)?
Yes, pregnancy is a known cause of leg cramps, usually in the later stage (NHS). Calf stretches, massage and drinking enough fluids are simple things to try. If you need a painkiller for soreness, the NHS says paracetamol is usually the best choice in pregnancy and ibuprofen should be avoided unless a doctor advises it. Get urgent help if pain is in 1 leg with swelling, as pregnancy raises the risk of a blood clot (DVT).
Perlu ambil magnesium atau kalsium untuk kejang kaki (do magnesium or calcium help)?
The evidence is unclear. A 2020 Cochrane review of 8 small studies in pregnant women found the results for magnesium were inconsistent, and the evidence for calcium and vitamins was of low or very low certainty, so it is unclear whether any of them work. Drann does not recommend any supplement for leg cramps. Talk to your doctor or pharmacist before taking any supplement, especially if you are pregnant.
Kejang kaki atau darah beku (DVT), macam mana nak beza (cramp or blood clot)?
A cramp is a sudden tightening of the muscle that usually lasts from a few seconds to 10 minutes and then eases (NHS). A blood clot in the leg (DVT) usually causes throbbing pain in 1 leg, often the calf or thigh, with swelling, red or darkened skin, or swollen veins. Get an urgent appointment if you think you have DVT, and call 999 if you also feel short of breath or have chest pain.
Bila kaki kejang perlu jumpa doktor (when should I see a doctor)?
See a doctor if leg cramps are disturbing your sleep, you also have numbness or swelling in your legs, or cramps last longer than 10 minutes (NHS). A doctor will look for the cause and may suggest stretching exercises or, if they do not help, medicine. Tell the doctor about any medicines you take, as some can cause cramps.
Disclaimer
This article is for general information only and is not a substitute for advice, diagnosis or treatment from a doctor. Health supplements are not intended to diagnose, treat, cure or prevent any disease.
References
- Leg cramps — NHS
- DVT (deep vein thrombosis) — NHS
- Restless legs syndrome — NHS
- Peripheral arterial disease (PAD) — NHS
- Dehydration — NHS
- Febrile seizures — NHS
- Peripheral neuropathy — NHS
- Paracetamol for adults — NHS
- Ibuprofen for adults — NHS
- Luo L, Zhou K, Zhang J, Xu L, Yin W. Interventions for leg cramps in pregnancy. Cochrane Database Syst Rev. 2020;12:CD010655
