Muscle Cramps

Muscle cramp is a sudden and involuntary contraction of one or more muscles. This contraction is extremely painful. It feels hard and tight. It is actually caused by muscle spasms. Muscle cramp in the calf muscles is sometimes called charley horse. Spasms or more than one muscle or group of muscles of the back, the thigh, legs, hands, arms, abdomen, and muscles along the rib cage are prone to cramps. Muscle cramps come without a warning.

Causes of muscle cramps

1. Poor blood circulation in the legs. 2. Overextension of calf muscles during exercise and sports activity. 3. Insufficient stretching before exercise. 4. Hot and humid temperature. 5. Muscle fatigue. 6. Dehydration. 7. Magnesium, calcium, and potassium deficiency. 8. Injury to the nerves.

Self-treatment for muscle cramps

1. Gently stretch and massage the cramping muscle. 2. In lower leg cramps, put your weight on the affected leg and bend your knee slightly. 3. For upper leg cramps, straighten your legs and lean forward at your waist. Keep steady by holding a bench or chair. 4. Apply warm compress to relax tight and tense muscles. 5. Apply cold compress on painful, sore or tender muscles. 6. Drink plenty of water. Fluid helps your muscles to function normally.

Prevention

1. Stretch your leg muscles daily. 2. When participating in sports and vigorous activity, stretch your muscles carefully. 3. Don't over-exercise. 4. When cramps begin, stop exercising. 5. Drink plenty of water to help your muscles contract and relax normally. Well-hydrated muscles become less prone to spasms. Drink fluids before exercise activity.

Vitamin supplements for muscle cramps

Multivitamin that contains potassium, calcium, vitamin E, and magnesium improves muscles function.