A cramp is a muscle spasm or sudden, involuntary contraction of one or more muscles into a painful knot.
A cramp, sometimes called a charley horse, is actually a muscle spasm—a sudden, involuntary contraction of one or more muscles into a painful knot. Overuse or strain of a muscle, dehydration, or simply holding a single position for a prolonged period may result in a muscle cramp.
Almost everyone gets a cramp at some point in the course of day-to-day activities. For example, people who become fatigued and dehydrated while participating in sports in warm weather often complain of muscle cramps.
Writer’s cramp, affecting the thumb and first two fingers of your writing hand, results from using the same muscles to grip a pen or pencil for long periods. At home, you can develop cramps in your hand or arm after spending long hours using a paintbrush or garden tool.
A common type of cramp—nocturnal cramps—occurs in your calf muscles or toes during sleep. The cause of this type of cramp is unknown but frequency seems to increase with age.
Home Remedies
If you have a muscle cramp, these actions may provide relief:
• Gently stretch and massage a cramping muscle.
• For lower leg (calf) cramps, put your weight on the leg and bend your knee slightly. Orbring your toes upward and hold them. Don’t point your toes downward.
• For upper leg (hamstring) cramps, straighten your legs and lean forward at your waist. Steady yourself with a chair.
• Apply heat to relax tense, tight muscles.
• Apply cold to sore or tender muscles.
• Drink water. Fluid helps your muscles to function normally.
Prevention
To prevent muscle cramps:
• Stretch your leg muscles daily, using the stretches for the Achilles tendon and calf.
• Stretch your muscles carefully and gradually warm up before participating in vigorous activity.
• Stop exercising as soon as a cramp begins.
• Drink plenty of liquids every day. Fluids help your muscles contract and relax and keep muscle cells hydrated and less irritable. Drink fluids before any exercise activity.
Medical Help
Muscle cramps usually disappear on their own and are rarely serious enough to require medical care. However, if you experience frequent and severe muscle cramps or if your cramps disturb your sleep, see a healthcare professional.
Most muscle cramps are harmless, but some might be related to a medical concern, such as reduced blood flow from narrowed arteries, nerve compression or not enough minerals. Medication prescribed for high blood pressure can cause increased urination, which can drain the body of minerals such as potassium, calcium, or magnesium.
Source: Excerpted from Mayo Clinic Guide to Home Remedies by Cindy A. Kermott, M.D., M.P.H. and Gail M. Boriel, M.B.B.S., M.P.H.
