how to stop muscle cramping

The muscles in your legs are made up of bundles of fibres that alternately contract and expand to produce movement. A cramp is a sudden, involuntary contraction (tightening) of one of these muscles, typically in your calf. Cramps can last anywhere from a few seconds to several minutes. They can be mild, or intense enough to wake you out of a sound sleep.

What are muscle cramps?

A muscle cramp is a sudden and involuntary contraction of one or more of your muscles. If you've ever been awakened in the night or stopped in your tracks by a sudden charley horse, you know that muscle cramps can cause severe pain. Though generally harmless, muscle cramps can make it temporarily impossible to use the affected muscle.

Long periods of exercise or physical labor, particularly in hot weather, can lead to muscle cramps. Some medications and certain medical conditions also may cause muscle cramps. You usually can treat muscle cramps at home with self-care measures.

Although most muscle cramps are harmless, some may be related to an underlying medical condition, such as:

Inadequate blood supply.
Narrowing of the arteries that deliver blood to your legs (arteriosclerosis of the extremities) can produce cramp-like pain in your legs and feet while you're exercising. These cramps usually go away soon after you stop exercising.

Nerve compression.
Compression of nerves in your spine (lumbar stenosis) also can produce cramp-like pain in your legs. The pain usually worsens the longer you walk. Walking in a slightly flexed position — such as you would use when pushing a shopping cart ahead of you — may improve or delay the onset of your symptoms.

Mineral depletion.
Too little potassium, calcium or magnesium in your diet can contribute to leg cramps. Diuretics — medications often prescribed for high blood pressure — also can deplete these minerals.

How to stop muscle cramping

If you have a cramp, these actions may provide relief:

Stretch and massage.

Stretch the cramped muscle and gently rub it to help it relax. For a calf cramp, put your weight on your cramped leg and bend your knee slightly. If you're unable to stand, sit on the floor or in a chair with your affected leg extended.

Try pulling the top of your foot on the affected side toward your head while your leg remains in a straightened position. This will also help ease a back thigh (hamstring) cramp. For a front thigh (quadriceps) cramp, use a chair to steady yourself and try pulling your foot on the affected side up toward your buttock.

Apply heat or cold.

Use a warm towel or heating pad on tense or tight muscles. Taking a warm bath or directing the stream of a hot shower onto the cramped muscle also can help. Alternatively, massaging the cramped muscle with ice may relieve pain.

Avoid dehydration.

Drink plenty of liquids every day. The amount depends on what you eat, your sex, your level of activity, the weather, your health, your age and the medications you take. Fluids help your muscles contract and relax and keep muscle cells hydrated and less irritable. During the activity, replenish fluids at regular intervals, and continue drinking water or other fluids after you're finished.

Conclusion.

Generally, the effects of a cramp will disappear in minutes. But if you have ongoing cramps, speak with your doctor.

Currently, there are no medications specifically designed to treat recurring muscle cramps. However, if your cramping is a symptom of another condition, addressing that underlying issue could provide relief.

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