How to manage muscle cramps

What are muscle cramps?

Muscle cramps are a continuous, involuntary, painful contraction of a muscle group, single muscle or select muscle fibres. Muscle cramps can last from minutes to a few seconds. If you touch the muscle, you will find a knot. Muscle cramps are common in young people during vigorous exercise and in older persons, especially in bed, where it involves the calf, foot and thigh muscles.

Muscle cramps are usually caused by:

• Straining or overuse
• Nerve compression from injury or a pinched nerve
• Dehydration
• Low electrolyte levels such as magnesium, potassium or calcium
• Poor blood flow to muscles
• Pregnancy
• Some medications

Sometimes the cause of muscle cramps is unknown.

Who is at risk of getting muscle cramps?

Anyone can get muscle cramps, but they can be more frequent among:

• Older adults
• Overweight or obese people
• Athletes
• Pregnant women

Common types of muscle cramps

Muscle cramps are common and not usually related to serious illness and once you stretch the muscles out, you can resume your normal activity.  Here are some common types of muscle cramps:

Exercise-associated muscle cramps

Exercise-associated muscle cramps may develop in single muscles eg. hamstrings or quadriceps or as a more generalised group of cramps in the lower limb muscles. They may result from large losses of sweat and electrolytes after vigorous exercise or physical activity or as a result of increased cramp vulnerability in certain individuals.

Heat-associated muscle cramps

Heat-associated muscle cramps are associated with exercising or working in hot or humid weather. They are usually associated with dehydration and affect the major muscles that are being stressed in the hot environment. They typically occur after the work or activity is completed. Treatment involves rest, hydration and stretching the cramping muscles under the guidance of an expert such as a physiotherapist.

Nocturnal leg cramps

Approximately 33% of the general population, over 50 years of age are affected by nocturnal leg cramps. Nocturnal leg cramps in the elderly, not associated with a condition, can be attributed to:

• being cold or coming into contact with cold bedsheets.
• Shortened muscle length
• Magnesium or calcium deficiency

Leg cramps in pregnancy

Leg cramps are a common problem during pregnancy, especially in the third trimester and may be caused by additional weight gain and changes in circulation associated with pregnancy.  Magnesium may be beneficial for leg cramps in pregnancy as are lifestyle interventions such as stretching, avoiding high heels and avoiding standing or sitting for long periods. It is recommended to seek doctors advice if you are experiencing leg cramps.

How to help stop muscle cramps

The pain of most muscle cramps will stop if you are able to stretch the affected muscle. This can be as simple as standing up or walking around. If the cramp is in your calf, keep your leg straight and raise your ankle, so your toes point towards your head.

Gently massage the muscle to help it relax and improve blood circulation. If the cramp is due to dehydration, replace fluids and electrolytes with an electrolyte drink.

Regular exercise is a good way to avoid muscle cramps. Try to exercise the muscles that cramp up most often.  Staying hydrated is essential. Avoid drinks like coffee, tea and cola that increase fluid loss from the kidneys and can increase your chances of muscle cramps.

Good nutrition can also help you manage muscle cramps. Essential nutrients include:

Magnesium

Magnesium helps your body maintain muscle fuction and nerveconduction. As an important electrolyte and mineral, it plays a vital role in creating nerve impulses and muscle contraction. It also helps regulate other minerals and transports potassium and calcium across cell membranes to allow a muscle to relax after flexing. Sources of magnesium include leafy green vegetables, legumes, nuts, seeds and whole grains.  Magnesium is also available as a supplement in powder, tablet and capsule form. Not all forms of magnesium are well absorbed. When buying magnesium look for magnesium bound to a citrate, orotate or amino acid chelate as they are absorbed better by the body than some other forms.

Potassium & Calcium

Potassium and calcium are both needed for muscles to work correctly. Potassium helps your nerves and muscles respond to stimulation. Sources of potassium include leafy green vegetables, cucumber, zucchini, carrots, avocados and bananas.

Calcium is involved in muscle contraction. Sources of calcium include dairy foods such as yoghurt, milk and cheese as well as tofu and canned fish.

Healthy eating, staying hydrated and keeping active can help stop muscles cramps from disrupting your day to day activities and help you sleep cramp-free at night.

Speak to your healthcare professional about whether supplementation would be beneficial for you.

MAT-AU-2102358

Learn about which Nature's Own product may be appropriate for you.