4 Common Triggers of Muscle Cramps and How to Prevent Them
Hydrate, eat well, stretch and rest to avoid cramps
Hydrate, eat well, stretch and rest to avoid cramps
Have you ever woken up at night with a painful leg cramp? Or had a muscle cramp that made it hard to run or exercise? These sudden muscle contractions happen often and can usually be prevented.
A cramp is a type of muscle spasm that is sudden, intense and painful. Both involve involuntary contractions — but cramps last longer and cause more discomfort.
Cramps can happen anytime — during physical activity or even while resting. Most last only a few seconds or minutes, but the pain can be sharp and intense. Often called charley horses, cramps tend to strike without warning.
“Muscle cramps and spasms often happen due to sudden changes in the body, such as dehydration, overuse or a shift in position,” says Rio Dickens-Celestin, MD, an internal medicine physician at Scripps Clinic Carmel Valley. “These triggers can happen quickly, so the muscles react instantly.
Understanding your personal risk factors, such as activity level, medications or underlying health issues, can help with treatment.
“As a physician, my goal is to identify what is causing the pain,” Dr. Dickens-Celestin says.
“Depending on the cause, over-the-counter pain relievers or muscle relaxants may offer short-term relief. But symptom relief is just one part of the solution,” she says. “Identifying and addressing the underlying cause is the best way to prevent muscle cramps and spasms from returning.”
Where muscle cramps tend to occur
Muscle cramps often happen in the calves, feet, toes, hands, fingers, thighs, hamstrings, abdomen and arms. These muscles are more likely to cramp because they are used often. They can also cramp from too much strain or staying in one position for too long.
How to relieve and treat muscle cramps
When a cramp strikes, gently stretching and massaging the muscle can help relieve the pain. Applying heat may also help muscles relax. If dehydration is a factor, drink plenty of fluids to rehydrate and restore electrolyte balance.
If cramps are frequent, severe or long-lasting, talk to your doctor.
Four common triggers of muscle cramps
Cramps happen when muscles cannot contract and relax as they should. How much water you drink, your activity level, and your muscle health can all affect this.
These four common triggers usually cause cramps:
1. Dehydration
When your body lacks fluids, it can cause an electrolyte imbalance and lead to cramping.
Electrolytes like sodium, potassium and magnesium are important for muscle function. If the balance is off, your muscles may not contract and relax correctly, which can lead to cramps.
Dehydration is more likely during hot weather or after intense physical activity. Alcohol and some medications can also cause fluid loss.
To prevent cramps, drink water regularly throughout the day and especially around workouts. Try to limit caffeine and alcohol, which can dehydrate you.
2. Prolonged sitting or standing
Staying in one position for too long, whether sitting at a desk or standing still, can slow blood flow. This can make muscles tighten or cramp.
“People with long commutes or desk jobs often keep their muscles in awkward or fixed positions for extended periods,” says Dr. Dickens-Celestin.
“A key part of treatment is taking regular breaks throughout the day to move and stretch. For commuters, even small movements like adjusting your posture, stretching at stoplights or doing brief exercises once you arrive can help.”
3. Overuse of muscles
Cramps often happen when muscles are overworked or pushed too hard. This type of cramping is common during or after exercise.
Cramps can happen when starting a new workout or increasing intensity too fast. Overactive nerves may also lead to sudden cramps. Muscles that are not warmed up properly are more likely to cramp.
To help prevent cramps, warm up before exercising. Cool down afterward and increase intensity slowly. Also, give your body time to rest and recover.
4. Mineral deficiencies
Magnesium, calcium, potassium and sodium are important electrolytes that help muscles move smoothly. When these levels are low, cramps can happen. This is common after heavy sweating or if your diet is missing these nutrients.
To keep your muscles healthy, eat a balanced diet. Include fruits, vegetables and whole foods. Foods like bananas, nuts, sweet potatoes, spinach and yogurt are high in electrolytes. If necessary, your doctor may recommend supplements.
When to see a doctor
Muscle cramps now and then are usually not a cause for concern. But if they happen often, are severe, cause ongoing pain or disrupt your sleep, it’s a good idea to talk to your doctor.
Occasional muscle twitching or temporary weakness after a cramp is also common and typically goes away on its own. If these symptoms happen often, they could be a sign of a more serious health issue. Pay attention also if you also have numbness, balance issues or changes in vision.
Frequent cramps or ongoing muscle issues can sometimes be related to certain conditions. These include multiple sclerosis and spinal cord disorders. Peripheral artery disease (PAD) affects blood flow in the legs and can lead to cramping during activity.
If you’re concerned about your symptoms, a medical checkup can help explain the cause and point you to the right care.