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Cramps can be a pain, but what exactly are they? Find out what muscle cramps are, what causes them and how to help prevent them with Holland & Barrett.
Summary
1What causes muscle cramps?
Muscle cramps can be caused by a wide variety of factors. Some of the most common causes can include: exercise, vitamin deficiency, dehydration,...
2Treatment for muscle cramps
When you experience a cramp, the first thought that might spring to mind is ‘How can I get rid of it?’. Luckily, there are several things you can do..
3Stretching
Stretching can offer various benefits, regardless of your current activity level. But when it comes to preventing cramps, stretching may be one of...
Muscle cramps are something we all experience from time to time, but that doesn’t make them any less shocking or painful when they occur. Experiencing a cramp in any part of your body can stop you in your tracks and prevent you from doing whatever you’re doing.
In this article, we’ll discuss what cramps are, including their various causes, and highlight what exactly you can do to ease them when they appear.
What are muscle cramps?
A cramp is a sudden, sharp sensation which can strike our muscles out of nowhere. The pain you feel is caused by an involuntary contraction of your muscle – also known as a spasm or dystonia.1-3
When this happens, the affected muscle will feel hard to touch.4 However, cramps usually only last over a short period – anywhere from a few seconds to up to ten minutes.3
There are certain muscle groups where cramps occur more commonly. These include the legs, particularly the calves, quads and feet.3 Your abdomen muscles are also prone to cramping, especially during menstruation.5
What causes muscle cramps?
Muscle cramps can be caused by a wide variety of factors. Some of the most common causes can include:1–17
- exercise – simply using your muscles can cause them to cramp. While this most commonly occurs in the leg muscles, muscle strain can happen anywhere in the body and is a particularly common side effect of working out or playing sports.7,8 Cramps can also be common if you’re not usually very active but decide to participate in a strenuous activity, such as running1,3,4
- vitamin deficiency – being deficient in certain vitamins and minerals, like vitamins B, D or magnesium, could result in cramps. However, more research is needed in this area6,9,10
- dehydration – sweating excessively while exercising is thought to leave you susceptible to muscle cramps due to a loss of fluid, sodium and electrolytes. However, as this is still currently a theory, more research is needed6,11,12
- medication – certain medications, such as diuretics (water tablets), statins and beta-blockers, have been shown to increase the occurrence of muscle cramps4,13,14
- the menstrual cycle – period cramps (dysmenorrhea) are extremely common, affecting up to 80% of all premenopausal women worldwide.5 They occur in the abdomen or lower back and are brought on when muscles in your womb contract to shed the lining during your menstrual cycle5,15
- laxatives – taking laxatives can cause muscles in your intestines to contract and relax. While this can help stimulate bowel movement, the process can also result in a painful tummy and possible cramping16,17
Treatment for muscle cramps
When you experience a cramp, the first thought that might spring to mind is ‘How can I get rid of it?’. Luckily, there are several things you can do to relieve the pain and discomfort of cramps. For example:
Stretching
Stretching can offer various benefits, regardless of your current activity level.20 But when it comes to preventing cramps, stretching may be one of the most effective ways to relieve your symptoms.1,4,18,19
However, it can also be used as a preventative measure.1,4,20 So, since your legs are the area most prone to cramping, concentrate on warming up these major muscle groups first – whether that be performing stretches before you exercise or when actively experiencing a leg cramp.1,4,20
However, it’s important to bear in mind that you’re more likely to get cramps from exercising if you didn’t stretch your muscles beforehand – and after, too.21 So here are a few good stretches to focus on:
- from a standing position, and with your right heel on the floor, pull your toes towards you and hold for a few seconds – you should feel a gentle pull at the back of your calf
- raising your leg off the floor a few inches will also stretch your hamstring (along the back of your thigh)
- repeat with the left leg22
- lie on your back, bend your left leg so your foot is flat against the floor and raise your right leg so that the bottom of your foot is facing the ceiling
- hold your right leg in place with both hands below your knee
- pull your right leg towards you with your hands, keeping it straight
- hold for around 10–15 seconds
- repeat with the left leg22
- stand up straight and hold your right foot with your right hand against the back of your right thigh (or as near as you can comfortably hold it)
- hold for a few seconds and repeat with the left leg23
Massage
A simple self-massage can provide relief for most cramps and muscle spasms.6,24
For any cramps in your calf area, sit on a chair with the affected leg resting on another chair, coffee table or something of a similar height. Starting at your heel and using long strokes, sweep your hand up the back of your calf, pressing into the calf muscle with your thumbs using medium pressure.25
Alternatively, if you have them available, you can give your hands a rest by using therapy massage balls instead.25
Heat
While it remains yet to be fully researched, cramps may be eased by applying a source of heat.4,6
To do this effectively, use a heating pad, such as a microwaveable bag of rice or a hot water bottle, and apply it to the area. The theory is that the expelled heat can help relax the muscles causing the cramp.26
Hydration
As muscle cramps have been linked to dehydration, staying hydrated may help to avoid them, especially when exercising.27
To stay hydrated, the NHS recommends drinking six to eight glasses (about 1.2 litres) of water per day.28,29
Diet
Muscle cramps could also be linked to low levels of potassium, calcium, magnesium, B12 and vitamin D.6,30, 31 Eating a diet rich in these minerals might help you prevent cramps.
To make sure you get plenty of these minerals in your diet, your diet should be balanced and include a wide variety of fruit and vegetables, legumes, avocados, nuts and whole grains.32
However, if you’re not confident you can get the nutrition you need through your diet, you can always use vitamin supplements but ensure you speak to a medical professional first before doing so. This is particularly important if you follow a vegan diet, as muscle cramps could be a sign of a vitamin B12 deficiency.33,34
The final say
Muscle cramps can be extremely unpleasant but, unless you think they’re a sign of a vitamin deficiency, they’re generally nothing to worry about.
However, to prevent them from happening, you can support your nutritional needs with our range of supplements specifically designed to help joints, aches and pains. Meanwhile, performing regular stretches can also help to support your muscles.
If you find yourself experiencing severe cramps regularly and things don't get better with simple treatments, it might be worth talking to your doctor to identify the root cause.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet, and a healthy lifestyle.
- NHS Inform. Leg cramps [Internet]. [Cited 2024 Mar 9]. Available from: https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/conditions/leg-cramps/.
- NHS Choices. Dystonia [Internet]. 2024 [cited 2024 Jun 10]. Available from: https://www.nhs.uk/conditions/dystonia/
- NHS Dorset. Patient information leaflet for the treatment of leg cramps [Internet]. [Cited 2024 Mar 9]. Available from: https://nhsdorset.nhs.uk/Downloads/aboutus/medicines-management/Other%20Guidelines/Leg%20cramps%20leaflet%20Sept%2023.pdf.
- Swash, M., et al. ‘Muscular cramp: causes and management.’ European Journal of Neurology. 2018;26(2):214–21. Available from: https://doi.org/10.1111/ene.13799.
- Bann, S., et al. ‘A one-year observational cohort study of menstrual cramps and ovulation in healthy, normally ovulating women.’ Scientific Reports. 2022;12(1). Available from: https://doi.org/10.1038/s41598-022-08658-3.
- Dijkstra, JN., et al. ‘Muscle cramps and contractures: causes and treatment.’ Practical Neurology [Internet]. 2022. Available from: https://doi.org/10.1136/pn-2022-003574
- Maughan RJ, Shirreffs SM. Muscle Cramping During Exercise: Causes, Solutions, and Questions Remaining. Sports medicine [Internet]. 2019 Nov 6 [cited 2024 Jun 10];49(S2):115–24. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6901412/
- Gaia Giuriato, Pedrinolla A, Schena F, Venturelli M. Muscle cramps: A comparison of the two-leading hypothesis. Journal of electromyography and kinesiology [Internet]. 2018 Aug 1 [cited 2024 Jun 10];41:89–95. Available from: https://www.sciencedirect.com/science/article/abs/pii/S1050641118300919
- Glueck C, Pandit R, Kumar A, Wang P, Maksim Khayznikov, Kallish Hemachrandra. Statin intolerance because of myalgia, myositis, myopathy, or myonecrosis can in most cases be safely resolved by vitamin d supplementation. North American journal of medical sciences [Internet]. 2015 Jan 1 [cited 2024 Jun 10];7(3):86–6. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4382771/
- Uwe Gröber, Schmidt J, Klaus Kisters. Magnesium in Prevention and Therapy. Nutrients [Internet]. 2015 Sep 23 [cited 2024 Jun 10];7(9):8199–226. Available from: https://www.mdpi.com/2072-6643/7/9/5388
- Wing Yin Lau, Kato H, Kazunori Nosaka. Water intake after dehydration makes muscles more susceptible to cramp but electrolytes reverse that effect. BMJ open sport & exercise medicine [Internet]. 2019 Mar 1 [cited 2024 Jun 10];5(1):e000478–8. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6407543/
- Maughan RJ, Shirreffs SM. Muscle Cramping During Exercise: Causes, Solutions, and Questions Remaining. Sports medicine [Internet]. 2019 Nov 6 [cited 2024 Jun 10];49(S2):115–24. Available from: https://link.springer.com/article/10.1007/s40279-019-01162-1?correlationId=4d9ea02c-da9a-44df-a279-bfae59b39531
- Jamanetwork.com. 2024 [cited 2024 Jun 10]. Available from: https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1108671
- Reith C, Baigent C, Blackwell L, Emberson J, Spata E, Davies K, et al. Effect of statin therapy on muscle symptoms: an individual participant data meta-analysis of large-scale, randomised, double-blind trials. Lancet [Internet]. 2022 Sep 1 [cited 2024 Jun 10];400(10355):832–45. Available from: https://www.thelancet.com/article/s0140-6736(22)01545-8/fulltext
- Nagy H, Carlson K, Moien AB Khan. Dysmenorrhea [Internet]. Nih.gov. StatPearls Publishing; 2023 [cited 2024 Jun 10]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK560834/
- Wong, MYW., et al. ‘Chronic constipation and abdominal pain: Independent or closely interrelated symptoms?’ Journal of Gastroenterology and Hepatology. 2020;35(8). Available from: https://doi.org/10.1111/jgh.14970.
- Laxatives [Internet]. NHS inform. 2023 [cited 2024 Jun 10]. Available from: https://www.nhsinform.scot/tests-and-treatments/medicines-and-medical-aids/types-of-medicine/laxatives/
- Jahic D, Begic E. Exercise-Associated Muscle Cramp-Doubts About the Cause. Materia socio-medica/Materia Socio Medica [Internet]. 2018 Jan 1 [cited 2024 Jun 10];30(1):67–7. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5857054/
- Miller KC, McDermott BP, Yeargin SW, Fiol A, Schwellnus MP. An Evidence-Based Review of the Pathophysiology, Treatment, and Prevention of Exercise-Associated Muscle Cramps. Journal of athletic training [Internet]. 2021 Jun 29 [cited 2024 Jun 10];57(1):5–15. Available from: https://meridian.allenpress.com/jat/article/57/1/5/467132/An-Evidence-Based-Review-of-the-Pathophysiology
- Behm, DG., et al. ‘Effects of Stretching on Injury Risk Reduction and Balance.’ Journal of Clinical Exercise Physiology. 2021;10(3):106–16. Available from: https://doi.org/10.31189/2165-6193-10.3.106.
- Edouard, P. ‘Exercise associated muscle cramps: Discussion on causes, prevention and treatment.’ Science & Sports. 2014;29(6):299–305. Available from: https://doi.org/10.1016/j.scispo.2014.06.004.
- NHS Choices. How to stretch after exercising - Exercise [Internet]. [Cited 2024 Mar 9]. Available from: https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/.
- NHS Inform. Exercises for thigh muscle and joint problems [Internet]. [Cited 2024 Mar 9]. Available from: https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/exercises/exercises-for-thigh-problems.
- Aml ELmetwaly, Wedad Abdelkhalek, Ibrahim A, Mohamed E. Reflexology: Golden Foot Massage on Leg Cramps for Hemodialysis Patients. International Egyptian Journal of Nursing Sciences and Research [Internet]. 2023 Jul 27 [cited 2024 Jun 10];4(1):200–17. Available from: https://ejnsr.journals.ekb.eg/article_309986.html
- Capobianco, RA., et al. ‘Self-massage prior to stretching improves flexibility in young and middle-aged adults.’ Journal of Sports Sciences. 2019;37(13):1543–50. Available from: https://doi.org/10.1080/02640414.2019.1576253.
- McGorm, H., et al. ‘Turning Up the Heat: An Evaluation of the Evidence for Heating to Promote Exercise Recovery, Muscle Rehabilitation and Adaptation.’ Sports medicine. 2018;48(6):1311–28. Available from: https://doi.org/10.1007/s40279-018-0876-6.
- Katzberg, HD. ‘Neurogenic muscle cramps.’ Journal of Neurology. 2015;262(8):1814–21. Available from: https://doi.org/10.1007/s00415-015-7659-x.
- NHS. Water, Drinks and your Health [Internet]. [Cited 2024 Mar 9]. Available from: https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/.
- Hydration Information - British Nutrition Foundation [Internet]. British Nutrition Foundation. 2015 [cited 2024 Jun 10]. Available from: https://www.nutrition.org.uk/nutritional-information/hydration/
- Roy S. Muscle cramps — a mini review of possible causes and treatment options available with a special emphasis on diabetics — a narrative review. Clinical Diabetology [Internet]. 2020 Jan 24 [cited 2024 Jun 10];8(6):310–7. Available from: https://journals.viamedica.pl/clinical_diabetology/article/view/DK.2019.0029/50076
- Moretti A. What is the role of magnesium for skeletal muscle cramps? A Cochrane Review summary with commentary. Journal of musculoskeletal & neuronal interactions [Internet]. 2021 [cited 2024 Jun 10];21(1):1–3. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8020016/
- NHS. Eating a Balanced Diet [Internet]. [Cited 2024 Mar 9]. Available from: https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/.
- Wolffenbuttel, BHR., et al. ‘The Many Faces of Cobalamin (Vitamin B12) Deficiency.’ Mayo Clinic Proceedings: Innovations, Quality & Outcomes. 2019;3(2):200–14. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6543499/
- Buesing S. Vitamin B12 as a Treatment for Pain. Pain Physician. 2019 Jan 11;1(22;1):E45–52. Available from: https://pubmed.ncbi.nlm.nih.gov/30700078/
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