Muscle Cramps Summary

Muscle cramps are painful, a great nuisance but they are a benign condition.  (see what are muscle cramps).  Their importance is linked to the discomfort and inconvience they cause.  Their exact cause is unknown, (see what causes muscle cramps) although they are more likely to occur as we get older and  some people are predisposed to getting them.

The following contribute to muscle cramps

  1. Muscle fatigue
  2. Anything that impairs circulation
  3. Nutritional factors (see contributing factors & more contributing factors)
  4. Pregnancy (see muscle cramps in pregnancy)

Their is no medication that can be taken to prevent muscle cramps or though some medication e.g. statins may contribute.  If you are taking statins and have reocurring muscle cramps please talk to your GP.

They are preventable (see how to prevent muscle cramps) by stretching and massage.  To book a massage click here.

 

Related Posts

  • How to prevent muscle cramps?

    I know previously I have discussed how to minimise the risk factors associate with muscle cramps including during pregnancy. Exercise Related Muscle Cramps May occur during, after or in some case many hours after vigorous activity.  In addition to minimising the risk factors I have previously documented you need to ensure you

    1. Don't exercise when injured - cramps can occur as a protective mechanism following an injury.
    2. Warm up thoroughly
    3. Stretch before and after exercise
    4. Cool down properly
    5. Don't over do it - their is a clear correlation between muscle fatigue and cramps.  In addition if you suddenly place a huge physical demand on the body (e.g. a late spurt to win the race) that it is not used to, your body can react by contracting all the muscle and creating cramps.  So remember to follow a suitable training program before entering that competition!
    Rest Cramps Night cramps and other rest cramps can often be prevented by regular stretching exercises particularly before going to bed.  The most common night cramps are in the calf muscles, to stretch this muscle
    1. Stand about 2 or 2.5 feet away from a wall.  Lean into the wall to place the forearms against the wall with the knees and back straight and the heels in contact with the floor. Hold for 10 to 15 seconds and repeat three times before going to bed.
    2. In bed while lying down, you can try flexing the ankle by pulling the toes up toward the head with the leg as straight as possible.

  • Why do muscles get stiff and painful?

    Muscle fibers are designed to tense and relax and go through a natural tense/relax cycle as you use your body.   A muscle under sustained tension without a corresponding relaxation phase becomes stiff and eventually spams causing pain. There are three reasons why muscles don’t relax:

    • Overuse is for example when you injury yourself in the gym.
    • Disuse is when your muscles tense when you are at your desk due to the body’s natural response to the demands and pressure you are under.  Muscles are designed to be used which means if you sit still for long periods the muscular tension doesn’t dissipate.
    • Misuse for the majority of people this is due to poor habits when walking, standing and sitting.  Sedentary lifestyles means the muscles of the legs are often held in contracted positions for long periods of time and which can lead to stiffness.  Sitting at computers for long hours keeps the neck and back in fixed positions causing the same muscles to contract which can lead to muscle tension and in some people muscle pain.
    What can I do to prevention muscular stiffness and pain?
    • Stretching Often - Stretching is, of course, a valuable way to relieve muscle stiffness.
    • Exercise - Exercise in general is extremely good for releasing muscular stiffness, improving your mood and creating good health.
    • Yoga -You can also consider yoga, which is a form of both exercise and stretching, and may have a positive effect on your future muscle discomfort.
    • General Health - Your muscles are also very sensitive to your general health as well. You need to do anything you can to make sure you're getting enough sleep, eating protein, and drinking water. These small changes are going to improve your muscle health, which should improve the way your muscles deal with demanding lifestyles.
    • Massage - Massage is an excellent way to combat muscle stiffness and pain.
    Both deep tissue and sports massage help to release muscular stiffness and pain, in addition sports massage treats sports injuries.

  • More factors that contribute to muscle cramps

    Previously I discussed how dehydration & lack of sodium or potassium may cause muscle cramps.  I now want to explore other nutritional factors. Calcium Calcium plays an essential role in muscle contractions.  Some active people report their problem with cramping disappears when they boost their calcium intake.  This anecdotal evidence is disputed by scientists who state that when dietary deficiencies of of calcium occur, calcium is released from the bones to provide what the body needs for proper muscle contraction.  If you are plagued by muscle cramps, it may be worth trying to increase your intake of dairy or other calcium rich foods to see if it helps. Magnesium Just as muscles need calcium to contract they need magnesium to relax. Roffe et al demonstrated that magnesium helps reduce leg cramps that occur in the middle of the night.

    Reference

    Roffe C1, Sills S, Crome P, Jones P (2002), Randomised, cross-over, placebo controlled trial of magnesium citrate in the treatment of chronic persistent leg cramps. Med Sci Monit. 2002 May;8(5): p326-30.