Muscle Cramps: Prevention And Treatment

A muscle cramp is a painful, involuntary tightening of a muscle. They are fairly common and usually occur when a muscle is cold, overused or not properly stretched before exercise. Preventing and treating muscle cramps is fairly simple in most cases.

In order to move and perform activities, people must contract or tighten up their muscles. A muscle cramp is said to occur when a muscle tightens up or contracts against a person's will, or involuntarily. Muscle cramps are usually uncomfortable or even painful, and the muscle can remain tight for several minutes. Most cases occur in the calves or thighs, though other muscles can be affected too.

Muscle cramps usually occur suddenly during or shortly after the activity. When a cramp occurs, several steps can be taken to reduce symptoms and help stop the cramping. First, all activity should be stopped. A muscle cramp is a sign of an irritated muscle, and further activity causes further irritation. Massaging the muscle can often help the cramp to resolve. Gentle stretching can also help stop the cramps, but should be done with caution or not at all if a serious injury is suspected. Fluids are also important, especially if dehydration is a possibility. Sports drinks that contain salt are the best sources of fluid during cramps, but water is also helpful.

Ice alternating with heat is also helpful to treat any underlying injury and reduce muscle discomfort, which may persist even after the cramps disappear. Wrapping the injured area with an ace bandage can help prevent further movement and irritation of the strained or the cramping muscle. Gradually increased amounts of stretching and exercise (as pain and discomfort allow) can be started after the initial symptoms have gone away. It is important to be aware that a muscle cramp can occasionally be a sign of a serious underlying injury and a person should be cautious about returning to the previous level of activity. If pain or swelling persist for more than a few hours or an injury is suspected, a physician should be consulted.

Though the exact cause of muscle cramps can vary, they are usually due to one of several factors, including:

Excessive muscle fatigue or strain;

Overuse of the muscles;

Exposure to cold or hot temperatures;

Dehydration;

More serious muscle or bone injuries;

Underlying health conditions.

There are several easy ways to help prevent muscle cramps. First, dehydration should be avoided. Those who are exercising should drink increased amounts of fluids before and during exercise, especially with prolonged activity or during hot weather. Second, adequate stretching should be performed before exercise to "warm up" the muscles before athletic activity. Next, people should make sure to wear warm enough clothing to prevent the muscles from becoming too cold. Overheating is actually a more common cause of muscle cramps than cold conditions, so those exercising in hot weather should be a little extra cautious.

One of the most important ways to avoid muscle cramps is to avoid "overdoing" exercise or any activity. People must be aware of their limitations and not overexert themselves. Poor muscle conditioning increases the risk of muscle cramps and injuries, which is why people are always advised to gradually increase activity over time to prevent strain injuries. Once a workout is over, a "cool-down" period is advised to gradually bring the muscles to a resting state. For example, after jogging a person may want to do some extra stretches or walk for a short period of time. This makes the transition from activity to rest easier on the muscles.

In some cases, muscle cramps are due to an underlying health problem and not related to the temperature, exercise or other activity. In these people, the above measures are often ineffective at preventing cramps and medications may be needed to prevent the muscle cramps from occurring. This type of muscle cramping is less common but is often more troublesome since they may cause several muscle cramps a week. Affected persons are always advised to consult a doctor.

Muscle cramps are a common problem for those who exercise heavily. They usually go away quickly with treatment, but can occasionally indicate a serious underlying injury or health problem. Taking in enough fluids, not over-exercising, wearing appropriate clothing, and properly warming up and cooling down can prevent most of the muscle cramps.

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