Muscle cramps are sudden, involuntary muscle contractions that can cause intense pain and discomfort. They commonly occur after intense exercise, during the night, or as a result of dehydration or low magnesium levels.
Stretching the affected muscle is one of the most effective ways to relieve a muscle cramp. Massaging the area and using warm or cold compresses may also help ease pain and relax the muscle.
However, if muscle cramps happen more than once a day or last longer than 10 minutes, it is important to see a primary care provider. Depending on the underlying cause, treatment may include potassium or magnesium supplements.
How to relieve muscle cramps
Some ways to relieve muscle cramps are:
1. Stretching
Stretching the affected muscle gently in the opposite direction of the cramp for a few minutes can help relieve it soon after the spasm starts. You can use this technique for muscles in the legs, calves, thighs, neck, hands, fingers, and abdomen.
According to the American Academy of Orthopaedic Surgeons, massaging the cramped muscle can also help relieve discomfort.
A good way to stretch the calf is to stand about 3 feet away from a wall, keep both feet flat on the floor, and lean your body forward.
2. Massaging the muscle
Massaging the cramped muscle also helps relieve pain and discomfort. It can be done together with stretching during the muscle spasm.
To massage the muscle, apply gentle pressure to the area. A moisturizing cream or sweet almond oil, for example, can be used to make the massage more relaxing.
3. Applying warm compresses
Warm compresses can be used during a cramp, while the muscle is still tight, to help relax the affected area.
To apply a warm compress, fill a hot water bottle with hot (not boiling) water, wrap it in a clean, dry towel, and place it on the cramped muscle for about 15 to 20 minutes.
According to the American Academy of Orthopaedic Surgeons, heat can be applied to tense or tight muscles, while cold may be used for sore or tender muscles.
4. Applying cold compresses
Applying cold compresses to the muscle right after a cramp episode helps relieve pain and reduce inflammation in the affected muscle.
To use a cold compress, place ice in a sealable plastic bag or use a cold gel pack. Wrap it in a clean, dry towel, then apply it to the cramped muscle for 15 to 20 minutes.
The cold compress can be applied 3 to 4 times per day.
5. Drinking water
Drinking water can also help relieve or prevent muscle cramps.
This is because one of the main causes of cramps is dehydration. Drinking water helps replace fluids and keep the muscle hydrated.
It is recommended to drink at least 2 to 3 liters of fluids per day, such as water or unsweetened tea, although how much water to drink per day can vary from person to person.
6. Eating foods that help prevent cramps
Diet can also help treat and prevent cramps. For this reason, it is important to include foods rich in magnesium and B vitamins, such as Brazil nuts.