Understanding Muscle Cramps: Causes, Symptoms, and Treatment

Muscle cramps are a common condition that can affect anyone, regardless of age or fitness level. They can occur suddenly and cause intense pain, making it difficult to move or perform daily activities. In this guide, we'll explore the causes and symptoms of muscle cramps, as well as some effective ways to prevent and treat them.

What are muscle cramps?

A muscle cramp is a sudden, unexpected tightening of one or more muscles¹. It can be very painful and can occur in various muscles². 

Commonly affected muscles include those in the back of your lower leg, the back of your thigh, and the front of your thigh². Muscle cramps occur mostly in leg muscles, most often in the calf¹. 

Cramps usually last for seconds to minutes¹.

Muscle cramps can happen after exercise or working hard, especially in heat¹. 

They can also be caused by dehydration, muscle fatigue or strain, holding a position for a prolonged period of time, or a lack of minerals such as potassium and calcium². 

In some cases, muscle cramps can be caused by an underlying medical condition such as peripheral artery disease (PAD), spinal stenosis, or cirrhosis².

Muscle cramps typically go away without treatment and can be cared for at home³. However, if you experience frequent muscle cramps that interfere with your daily activities or if you have muscle cramps that are associated with leg swelling, redness or skin changes, it’s important to see your doctor³.

What causes muscle cramps?

Muscle cramps have several causes². Some cramps result from overuse of your muscles². This typically occurs while you’re exercising². 

Muscle injuries and dehydration can also trigger cramps²¹. Dehydration is the excessive loss of fluids in the body².

In some cases, a medical condition can cause muscle cramps². These conditions include spinal nerve compression, which can cause muscle cramps in your legs when walking or standing; alcoholism; pregnancy; kidney failure; hypothyroidism, or low thyroid gland function². 

Other times, the cause of muscle cramps is unknown².

What are the symptoms of muscle cramps?

The most common symptom of a muscle cramp is a sudden, sharp pain that lasts from a few seconds to 15 minutes². 

In some cases, a bulging lump of muscle tissue beneath the skin can accompany a cramp as well². 

Muscle spasms can feel like a stitch in the side or be agonizingly painful⁴. 

You may see a twitch under your skin and it may feel hard to the touch⁴. 

Spasms are involuntary⁴. The muscles contract and it takes treatment and time for them to relax⁴. 

Local pain at the site of the cramp, which can be severe, and firmness or tenderness of the involved muscle are also symptoms of muscle cramps⁵.

How to treat muscle cramps?

There are several ways to treat muscle cramps, depending on their cause and severity. Let's take a look at a few of the options below:

 

• Stretching and massaging the affected muscle can help relieve pain and loosen up tight muscles.
• Applying heat or cold to the affected area can help reduce pain and inflammation.
• Drinking plenty of fluids can help prevent dehydration, which can cause muscle cramps.
• Taking over-the-counter pain relievers such as ibuprofen or acetaminophen can help relieve pain.
• Taking supplements such as magnesium, calcium, and potassium can help prevent muscle cramps.
• In severe cases, prescription medications such as muscle relaxants may be prescribed.

 

It’s important to talk to your doctor if you experience frequent or severe muscle cramps, as they may be a sign of an underlying medical condition.

How to prevent muscle cramps?

While it’s not always possible to prevent muscle cramps, there are some steps you can take to reduce your risk. If you continually deal with muscle cramps, try one of the options below.

 

• Dynamic (moving) stretching before and after exercise can help prevent muscle cramps.
• Staying hydrated by drinking plenty of fluids can help prevent dehydration, which can cause muscle cramps.
• Eating a balanced diet that includes foods rich in magnesium, calcium, and potassium can help prevent muscle cramps.
• Avoiding tight clothing that restricts blood flow to muscles can help prevent muscle cramps.
• Taking supplements such as magnesium, calcium, and potassium can help prevent muscle cramps.

 

 

How to Optimize Your Diet to Prevent Muscle Cramps

Eating foods rich in the electrolytes magnesium, calcium, and potassium can help prevent muscle cramps by regulating fluids, and improving hydration.

Foods rich in magnesium include spinach, almonds, and black beans.

Foods rich in calcium include dairy products such as milk and cheese.

Foods rich in potassium include bananas, sweet potatoes, and avocados.

Drinking plenty of fluids can help prevent dehydration, which can cause muscle cramps.

Finally, eating a balanced diet that includes plenty of fruits and vegetables can help prevent muscle cramps.