Approximately 60% of American adults suffer from nighttime leg cramps, which are painful contractions of the calf muscles that strike out of the blue. They could last for a few seconds to 10 minutes or more, says Dr. Gabe Mirkin M.D., a renowned sports medicine expert from Orlando, Florida.

"Muscle cramps are rarely caused by dehydration or vitamin deficiency," he tells Newsmax. "The most likely theory is that leg cramps occur from a lack of normal nerve reflex that causes a muscle fiber to relax when it's in contraction."

Mirkin suggests that if you suffer from frequent leg or muscles cramps, it's a good idea to visit your healthcare practitioner to rule out an underlying condition that can trigger nerve damage such as diabetes.

Cramps occur most often at night when you are sleeping, says the expert, or when you exercise vigorously. When you turn in your sleep, your calf muscle contracts. Then, reflex messages are sent to the spinal cord telling the muscle to relax. If the message is blocked, the muscle stays contracted and you develop a painful cramp.

Mirkin says that older people who don't exercise are at increased risk for cramps because they have small and weaker muscles. He adds that cramps happen more frequently in hot weather because muscles tire more easily with higher temperatures.

"When you get a leg cramp, try to gently walk it out while you massage the contracted muscle with your hands," he says. "If the cramp continues, apply cold compresses, which can help relax the contracted muscle and continue the gentle massage."

Mirkin recommends stretching your calf muscles or applying a heating pad for 10 minutes before you go to bed.

"Start a regular exercise program to strengthen your calf muscles," he says, adding that riding a stationary bicycle or taking a spin class are good ways to begin.