How to Get Rid of Muscle Cramps

A muscle cramp or spasm is a sudden and involuntary contraction of one or more muscles. If you’ve ever been woken up at night or stopped by a sudden nudge, you know how severely a muscle spasm can cause you pain. Muscle contractions or cramps are quite common, mostly in the leg muscles. But any muscle, including your back, hands, feet, or toes can have a spasm.

Prolonged exercise or physical labor, especially in hot weather, can cause muscle cramps. Besides, some medications and medical conditions can also cause muscle cramps. You can usually treat muscle cramps at home with self-care measures.

Reasons for Muscle Cramps

Muscle spasms can be caused by overuse of muscles, dehydration, strained muscles, or simply holding one position for extended periods of time. In many cases, however, the reasons are unclear. While most muscle spasms are harmless, some may be related to underlying conditions, such as:

  • Insufficient blood supply.
  • Nerve compression.
  • Mineral deficiency
  • Risk factor

Factors that may increase the risk of muscle cramps include:

  • Age
  • Dehydration
  • Pregnancy
  • Medical conditions

Effective Remedies to get rid of Muscle Cramps

1. Stretch

Stretching the area that is having a muscle cramp can often help improve or stop the spasms. You can find some effective stretches for the calf, thigh, back, and neck muscles.

2. Massage

Massage is a great way to relieve body aches and muscle spasms.

3. Ice or heat

Pain and cramps are very effective with heat or cold therapy.

4. Hydrate

If you have cramps, try drinking a good amount of water.

5. Light exercise

Many people find that they can avoid night time leg cramps (which can affect up to 60% of adults) by doing some light exercise before bed.

6. Anti-inflammatory Pain Relief Cream

Over-the-counter pain relieving creams can also be of great help such as products containing lidocaine, camphor or menthol (Tiger Balm and Biofreeze products).

7. Hyperventilation

Hyperventilation is when you breathe heavier and faster than usual. If you’re having anxiety issues, then hyperventilation may not be a good option for you, as it can induce feelings of panic.

When should you see a doctor?

Muscle spasms usually go away on their own and are rarely severe enough to require treatment. However, you need to consult your doctor if your cramps are:

  • causing severe discomfort
  • associated with swelling, redness, or skin changes in the legs
  • associated with muscle weakness
  • occurring frequently
  • aren’t getting better with self-care
  • not related to obvious reasons, such as B, strenuous exercise.


Swasti Pujari
Swasti Pujari

Swasti Pujari is a versatile Engineer, blogger, content writer, and Social Media Enthusiast. With a passion for technology and creativity, she has devoted her career to solving engineering challenges and crafting engaging content. Her online presence is a strategic platform for connecting with people and sharing insights. Swasti's unique blend of technical expertise and creative expression has made her a key figure in her field. Her mantra for success is continuous learning and happiness in her work, reflecting her innovative approach to both engineering and writing.

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