We use a common term called "cramp" to describe a painful feeling which mainly affects our lower limb, that includes the calf muscles, thigh muscles and small muscles of the foot. In fact, almost everyone experiences cramps at some point of time in their lives. Muscle cramps are also known as "charley horse". Muscle cramp is basically a spasmodic, painful and involuntary contraction of muscle. A cramp can be defined as an involuntary, forcibly contracted muscle that does not relax. These are very unpleasant, often painful sensations caused by contraction or over shortening of muscles. There can be a visible or a palpable hardening of the involved muscle.
Cramps may be caused due to the involvement of some muscle fibers or the entire muscle or even a group of muscles acting together. A muscle cramp usually goes away in a few seconds but may also last for a few minutes or even longer. Cramps are commonly noticed in the lower limbs where calf muscles, thigh muscles and small muscles of the foot are mostly involved. Cramps are common in adults and become increasingly frequent with ageing.
Causes of Muscle Cramps
There is a wide range of factors which can cause cramps and some of the most common ones are discussed below:
- In normal healthy individuals, cramps are primarily caused due to over firing of the nerve that stimulates the muscles. It is common during vigorous activity and repetitive movements. It can also occur due to a sustained posture or for staying in a position for a prolonged period of time.
- It can also be seen in conditions which result in hydro-electrolyte imbalance. For example, excessive heat and sweating, diarrhea, vomiting, prolonged vigorous exercises or some sports can cause dehydration and electrolyte imbalance.
- Metabolic disturbances like hyponatremia (low sodium levels in blood), hypocalcemia (low serum calcium levels in blood), hyperkalemia (higher levels of potassium in blood), hypomagnesemia (low magnesium levels in blood) and hypoglycemia (low blood sugar/glucose level) can also lead to muscle cramps.
- Circulatory disorders like arterial insufficiency and varicose veins may also be cited as the reasons.
- Muscle cramps may also be the symptoms or complications of pregnancy, kidney diseases and thyroid disease. It is also experienced in conditions like multiple sclerosis, lead poisoning, respiratory alkalosis and in case of lower motor neuron disorders.
- Muscle cramps can also be induced by the side effects of certain drugs like diuretics, salbutamol, terbutaline and nifedipine. Opiate withdrawal may produce similar effects.
Signs or Symptoms of Muscle Cramps
- The onset of cramp is characterized by severe, sharp pain in the affected muscle. An individual is unable to use the affected muscle while it is cramping.
- Severe cramps may be associated with soreness and swelling.
- At the time of cramping, you may notice a hard and a bulged up muscle. The bulged portion may be firm or it may be tender as well.
Management of Cramps
Muscle cramps usually disappear on their own or with some self care. But if they cause severe discomfort or occur frequently or do not show any sign of improvement with self care or in the last case, if they are not associated with an obvious cause like strenuous exercise, then you may need to consult a doctor.
Quick Fixes for Cramps
- As soon as cramps begin, cease the activity which triggered the cramp.
- Gently stretch and massage the cramping muscle and maintain the stretched position until the cramp stops. Stretching can prevent or heal most of the cramps, whatever the cause may be - dehydration, muscle injury, vigorous exercise, repetitive movement or holding a position for a long period of time. A gentle massage of the affected muscle induces muscle relaxation and causes the cramp to subside.
- Apply heat to the tensed or tight muscles. Perform cold compression therapy to soothe the sore or the tender muscles.
- If the cramp is associated with chronic dehydration due to sweating after a vigorous physical activity or due to exposure to heat, then it is essential to replace fluids and electrolytes.
- Rarely, drugs may be prescribed by the physician to treat cramps. Drugs like quinine (for non-pregnant women), diltiazem and verapamil can be recommended to treat cramps.
Precautions
- Pounding on a cramped muscle can increase soreness.
- Trying to put weight on a cramp too soon can cause another cramp or even a temporary loss of ability to use that muscle.
Prevention
- Keep your body hydrated. Drink plenty of water throughout the day and especially before, during and after exercises. Fluids keep the muscle cells hydrated and lower their irritability.
- Stretch regularly. Studies reveal that regular stretching may help to prevent cramps.
- Eat healthy diet with sufficient amounts of macro and micro nutrients especially vitamins and mineral.
- Exercise regularly with proper warm-up and cool down. Avoid exercising in extreme heat to prevent heat cramps. Get plenty of rest after exercise so as to allow the muscles to recover properly.
- At bedtime, some people may choose to raise their feet using a pillow. Resting the feet on a pillow while going to sleep, has proved to be helpful in preventing leg cramps at night.
There is nothing to worry about muscle cramps. You can expect them at any point of time during the day. Yes, the pain will give you displeasure for a few seconds or minutes. But massaging and stretching can help to provide you relief. If you have a tendency to experience cramps at night, then use a pillow to rest your feet!
