Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. Top of the page. Topic Overview What are muscle cramps? What causes muscle cramps? Muscle cramps may be brought on by many conditions or activities, such as: Exercising, injury, or overuse of muscles.
Cramps may occur because of decreased amounts of minerals, such as calcium and magnesium, especially in the later months of pregnancy. Exposure to cold temperatures, especially to cold water. Other medical conditions, such as blood flow problems peripheral arterial disease , kidney disease, thyroid disease, and multiple sclerosis. Standing on a hard surface for a long time, sitting for a long time, or putting your legs in awkward positions while you sleep.
Not having enough potassium, calcium, and other minerals in your blood. Being dehydrated , which means that your body has lost too much fluid. Taking certain medicines, such as antipsychotics, birth control pills , diuretics , and steroids. How can you stop a muscle cramp when it happens? Here are some things you can try: Stretch and massage the muscle. Take a warm shower or bath to relax the muscle. A heating pad placed on the muscle can also help. Try using an ice or cold pack.
Always keep a cloth between your skin and the ice pack. Take an over-the-counter pain medicine, such as acetaminophen Tylenol , ibuprofen Advil, Motrin , or naproxen Aleve. Relax the cramping muscle. Stop any activity that may have induced the cramp and lightly stretch the muscle, gently holding the stretch. You may even massage the muscle while you stretch or after you finish. Consider applying a heating pad to the area, as described below, after stretching.
If your calf muscle cramps in the middle of the night, stand up and slowly put weight on the affected leg to push the heel down and stretch out the muscle. Nuts and seeds are excellent sources of magnesium. Many personal trainers, coaches, and physical therapists also recommend using magnesium on the outside of your body in the form of Epsom salts. You can find a great selection online. Try applying this old-school remedy to a wet cloth and pressing it onto a cramped muscle, or add some to a hot bath for a soak.
In fact, a hot soak provides relief for many, with or without Epsom salts. Dry heat in the form of a heating pad may even help. There are a variety of options available online. Another possible way to stop leg cramps is to hydrate. Walking around may help ease leg cramps by sending a signal to the muscle that it needs to relax after it contracts. Prevention strategies Suggestions on how to reduce the likelihood of muscle cramp include: Increase your level of physical fitness.
Incorporate regular stretching into your fitness routine. Warm up and cool down thoroughly whenever you exercise or play sport. Drink plenty of water before, during and after exercise. Make sure your diet is nutritionally adequate, and include plenty of fruits and vegetables. A regular massage may help to reduce muscle tension. Wear properly fitted shoes and avoid high heels. The exact cause is unknown, but some of the risk factors may include poor physical condition, dehydration and muscle fatigue.
You can help reduce the duration and severity of cramp by gently stretching the muscle and massaging the area. See your doctor if you experience regular muscle cramping or if cramps last longer than a few minutes.
Non-drug therapies for lower limb muscle cramps. Cochrane Database of Systematic Reviews , Issue 1. DOI: Give feedback about this page. Was this page helpful? Yes No. View all bones muscles and joints. Recent Blog Articles. Why is topical vitamin C important for skin health?
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