Most people have experienced or will experience muscle cramps at some point in their life. They can wake you up in the middle of the night or stop you dead in your tracks during regular activity or exercise. Also known as “charley horses”, cramps are when a muscle contracts involuntarily and does not relax. Although more common in the legs, they can occur in any muscle(s) including the abdomen, arms, and feet. The sudden, sharp pain that muscle cramps produce can be extremely limiting during the time that they are present. So what causes muscle cramps? How can they be treated or prevented? Learn the answers to these questions by reading below!
Causes
There are many potential causes of muscle cramps. Common causes include:
- Overuse of the muscle, usually as a result of exercise or holding in the same position for prolonged periods
- Dehydration
- Muscle strain or injury
- Low levels of minerals that affect muscle function such as calcium, sodium, magnesium and potassium
- Side effects of medications
Cramps may also be the result of underlying medical conditions. For example, someone with heart disease may experience narrowing of the arteries which makes it difficult for blood to be supplied to the muscles during exercise and produces muscle cramps. Compression of the spinal nerves (a condition known as lumbar stenosis), hypothyroidism, and kidney failure are frequently associated with muscle cramping as well. Certain populations may also be at greater risk for muscle cramps, such as older people and pregnant women. Oftentimes, the cause is unknown.
Treating Muscle Cramps at Home
Typically, muscle cramps can be treated quickly and effectively at home. If the cramp is associated with exercise, the first step will be to stop the activity that is producing the cramping. Stretching and lightly massaging the affected muscle can help to decrease tension in the muscle and reduce pain. Applying cold or heat to the area may also help control pain. Taking supplements like vitamin B, calcium, and potassium could improve cramping if mineral deficiency is a potential cause, but consult with your doctor first to see if this method of treatment is appropriate for you. If your muscle cramps are the result of a known underlying medical condition, treating the condition should help to relieve symptoms.
Prevent muscle cramps from happening in the first place by ensuring that you stretch and warm up prior to exercising or playing a sport. If you experience cramps in your sleep, be sure to stretch before bedtime as well. It should be noted that stretches should be held for at least 30 seconds at a time to be beneficial. It is also important to stay hydrated throughout the day by drinking plenty of fluids, and increasing fluid intake when participating in activities or exercise.
Although most muscle cramps are relatively harmless, frequent and severe muscle cramping can be frustrating and debilitating. If your cramps are severe, last for a long time, or do not improve with stretching, they may require more attention from a medical professional. A physical therapist can help to identify the causes of your cramps and treat the underlying issue by instructing you in stretching and strengthening exercises, performing soft tissue mobilization, and applying therapeutic modalities (heat, cold, electrical stimulation, etc.). They can also refer you to another doctor or specialist for further diagnosis if necessary.
If muscle cramping is impacting your ability to function in daily life or participate in your favorite activities or sports, call Respire Physical Therapy at (703) 671-1871 or click here to schedule an initial evaluation today! Our trained physical therapists will complete a thorough assessment of your condition and develop a plan of care to meet your needs and help improve your symptoms ASAP!
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