youre not stretching out your muscles after youve exercised. ur muscles bunch up. i bet it feels like all ur muscles r in a knot? ive had it too! after exercising, stand up and put ur heel on the floor with ur toe pointing upwards. the further away ur foot is with out you bending anything for it to get there,the more u can feel the stretch. if they cramp during the night,just reach down n pull ur toes. it stretches ur whole lower leg muscles-u should be able to feel the stretch. im doing a similar routine. keep it up! Shelly