Muscle Cramps: Causes, Relief and Prevention

A muscle cramp is a sudden, involuntary contraction or spasm in one or more muscles. Cramps are very common. They often come after exercise, and some people get them, especially in the legs, at night. They can hurt, and they can last anywhere from a few seconds to several minutes.

Any muscle can cramp, but the most common places are the thighs, feet, hands, arms, abdomen and the area along the rib cage.

Causes

The most common cause is straining or overusing a muscle. Others include:

• pressure on nerves, from problems such as a spinal cord injury or a pinched nerve in the neck or back
• dehydration
• low levels of electrolytes such as magnesium, potassium or calcium
• too little blood reaching the muscles
• pregnancy
• certain medicines
• dialysis

Sometimes no cause is found.

Who gets them

Anyone can get a cramp, but they are more common in:

• older adults
• people who are overweight
• athletes
• pregnant women
• people with certain medical conditions, such as thyroid and nerve disorders

When to see a provider

Cramps are usually harmless and go away in a few minutes. Contact a health care provider if they:

• are severe or frequent
• do not improve with stretching and enough fluids
• last a long time
• come with swelling, redness or warmth
• come with muscle weakness

Relief

Most cramps need no treatment. To ease one:

• stretch the muscle or massage it gently
• use heat while the muscle is tight and ice once it is sore
• drink more fluids if you are dehydrated

If another medical problem is causing the cramps, treating it will likely help. Providers sometimes prescribe medicines to prevent cramps, but they do not always work and can have side effects, so talk through the risks and benefits first.

Prevention

• Stretch, especially before exercise. If leg cramps often wake you at night, stretch your legs before bed.
• Drink plenty of fluids. After intense exercise or exercise in the heat, sports drinks can help replace electrolytes.

Sources

• MedlinePlus (National Library of Medicine), "Muscle Cramps." https://medlineplus.gov/musclecramps.html