Muscle cramps are a pain. These expert-approved tips can help you find fast relief.
At one point or another, we’ve all experienced the unexpected, intense pain of a muscle cramp.
Muscle cramps, also known as muscle spasms or charley horses, are the involuntary contraction of muscle fibers, says Dr. Lucas Buchler, a physician of sports medicine and orthopaedic surgery at Northwestern Medicine. The pain from these contractions can cause mobility limitations and a tense feeling within the muscle, he says.
While they’re usually harmless, muscle cramps are undoubtedly uncomfortable. The good news is that there are some tried and true steps you can take to find fast relief. Here’s what experts need you to know about muscle cramps.
What are muscle cramps?
Muscle cramps, while temporary, can cause a feeling of intense pain and discomfort. They’re commonly experienced in the legs, although they could technically occur anywhere in the body, says Dr. Holly Benjamin, a professor of orthopaedic surgery and sports medicine specialist at the University of Chicago.
While muscle cramps can cause muscle pain, not all muscle pain results from muscle cramps, Buchler distinguishes. Muscle cramps occur “when there is spasm or persistent involuntary muscle contraction,” he says.
Muscle cramps could occur due to a variety of reasons, such as an electrolyte imbalance, poor blood flow or dehydration, Benjamin says. Muscle cramps could also potentially stem from a nerve problem (such as nerve compression), exercising in the heat, a lack of stretching, muscle fatigue, body stress, medication side effects or excessive alcohol use, she says.
Most muscle cramps subside within seconds to minutes, although soreness related to the cramps can sometimes last hours to days, per Mayo Clinic.
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How to stop muscle cramps fast
“The most reliable way to resolve a muscle cramp quickly is with gentle stretching to help the muscle relax,” says Buchler. Massaging and applying heat or ice to the site of the cramp can help provide fast relief, Benjamin recommends.
OTC pain medications, such as acetaminophen, ibuprofen or naproxen, may also help soothe pain that derives from muscle cramps. “In rare cases, your doctor might prescribe a muscle relaxer,” Benjamin says.
If the muscle cramps are the result of an electrolyte imbalance and/or dehydration, “correcting the underlying issue will be helpful, but will take some time to make an impact,” Buchler notes.
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Can you prevent muscle cramps?
Muscle cramps aren’t always preventable, but there are steps you can take to lower your risk of experiencing them, Buchler says. It’s important to stay hydrated and maintain an appropriate electrolyte balance, he says.
When it comes to exercising, make sure to incorporate warm ups with stretching, followed by cool downs, Benjamin suggests. You should also “avoid excessive exercise in the heat,” she says.
While “most muscle cramps are benign and not worrisome,” if they start to become frequent or severe, you should seek medical care, Benjamin says. A healthcare provider can help determine the underlying cause of your muscle cramps and tailor an individualized treatment to help relieve symptoms.
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This article originally appeared on USA TODAY: How to get rid of muscle cramps fast
