What Are Muscle Cramps?

A muscle cramp is a muscle contraction that occurs involuntarily and forcibly without relaxing. When we move our limbs, the muscles that we can control voluntarily, such as those in our arms and legs, alternately contract and relax. Muscle cramps are a common occurrence. Almost everyone gets a cramp at some point in their life. Adults frequently get muscle cramps, which grow more common as they age. Children, on the other hand, can get muscle cramps. To maintain our posture, the muscles that support our head, neck, and trunk contract in unison. A “spasm” occurs when a muscle or even a few fibers of a muscle contract involuntarily (without being consciously willing it to). If the spasm is strong and long-lasting, it develops into a cramp. Muscle cramps frequently result in a visible or palpable hardening of the affected muscle.

Muscle cramps can last anywhere from a few seconds to a quarter-hour, or even longer on rare occasions. It’s fairly uncommon for a cramp to repeat several times before finally going away. A muscle cramp can affect a portion of a muscle, the complete muscle, or numerous muscles that normally work together, such as the muscles that flex adjacent fingers. Some cramps are caused by the contraction of muscles that normally move body parts in opposite directions at the same time.

Types and Causes of Muscles Cramps

There are four different forms of skeletal muscle cramping. True cramps, tetany, contractures, and dystonic cramps are among them. Cramps are classified based on their causes and which muscle groups they impact.

True Cramps

Part or all of a single muscle or a collection of muscles that act together, such as the muscles that flex multiple neighboring fingers or the leg muscles, are involved in true cramps. True cramps are produced by hyperexcitability of the nerves that activate the muscles, according to most experts. Skeletal muscle cramps are the most prevalent type of skeletal muscle cramp. True cramps can develop in a variety of situations, as listed below.

Muscle Spasm

Following an injury, such as a broken bone, persistent muscle spasm may occur as a defensive mechanism. The spasm tends to limit movement and stabilize the injured area in this case. Muscle spasms can be caused by a single injury to the muscle.

Muscle Exertion

True cramps are frequently related to strong muscle exertion and exhaustion in sports or with unaccustomed activities. These pains might occur during the exercise or afterward, sometimes for several hours.

Muscle Fatigue

Muscle fatigue from sitting or resting in an awkward position for an extended amount of time, or any repetitive use, can also trigger cramps. When older persons engage in severe or strenuous physical activity, they are at risk of cramping.

Rest Cramps

Rest cramps are fairly prevalent, especially in older folks, but they can happen to anyone at any age, even children. Muscle cramps during rest are common at night. Even while night cramps, also known as nocturnal cramps are not life-threatening, they can be unpleasant, interrupt sleep, and recur frequently (several times a night and/or many nights per week).

Dehydration

Excessive fluid loss from perspiration can occur during sports and other intense activities, particularly endurance athletes’ activities. True cramps are more likely a result of this type of dehydration. In hot temperatures, these cramps are more likely to develop, and they can be a sign of heatstroke.

Fluid Accumulation

True cramps can occur in a variety of diseases involving an abnormal distribution of body fluids. Cirrhosis of the liver, for example, causes an accumulation of fluid in the abdominal cavity (ascites).

Low Calcium or Magnesium Levels in the Blood

Low calcium or magnesium levels in the blood directly enhance the excitability of nerve terminals and the muscles they trigger. This could be a risk factor for the spontaneous real cramps that many older people suffer, as well as the muscle cramps that are typical during pregnancy.

Tetany Cramp

Tetany causes all of the nerve cells in the body to become activated, stimulating the muscles. Spasms or cramps occur all over the body as a result of this reaction. Tetany is named after the nerve-damaging effects of the tetanus toxin, however, the term is increasingly often used to describe muscle cramping caused by various disorders, such as low calcium and magnesium levels in the blood. Tetanic cramps can also be caused by low calcium and magnesium, which increase nerve tissue activity in a nonspecific way. In addition to muscle stimulation, such cramps are frequently accompanied by evidence of hyperactivity of other nerve functions. Tetanic cramps might be mistaken for true cramps in some cases. Because the cramp pain masks or detracts from the associated alterations in sensation or other nerve functions, the tetany symptoms may go unnoticed.

Dystonic Cramp

Dystonic cramps are the last group, in which muscles that aren’t needed for the activity are prompted to contract. Muscles that normally operate in the opposite direction of the intended action, as well as those that accentuate the movement, are impacted by this form of cramping. Small groups of muscles are generally affected by dystonic cramping (eyelids, jaws, neck, larynx, etc.). Repetitive activities such as handwriting (writer’s cramp), typing, playing some musical instruments, and others can cause problems with the hands and arms. Each of these recurrent actions has the potential to cause real cramps as a result of muscular fatigue. Note, however, that dystonic cramps are not as common as true cramps.

Treatment Options for Muscle Cramps

To relieve the pain of muscle cramps, apply a hot or cold compress to your painful muscles at the first hint of a spasm. You can use any of the following:

• a warm cloth
• ice
• a heating pad
• a cold cloth

Stretching

Muscle cramps can also be relieved by stretching the afflicted muscle. If your calf muscle is cramping, for example, you can stretch it by pulling your foot upward with your hand.

Over-the-Counter Pills

If your discomfort persists, try taking an anti-inflammatory over-the-counter drug like ibuprofen.

Muscle Relaxant

Muscle spasms might make it difficult to sleep. If this occurs, consult your doctor about obtaining a prescription muscle relaxant. This medicine relaxes muscles and relieves spasms.

How to Prevent Muscle Cramps

• Avoiding or limiting movements that strain your muscles and produce cramps is the simplest strategy to prevent muscle cramps.
• Before participating in sports or exercising, stretch or warm-up. Muscle strain and damage might occur if you don’t warm up properly.
• Don’t exercise right after a meal.
• Drinking milk and orange juice, as well as eating bananas, will help you get more calcium and potassium naturally.
• Consult your doctor about taking a vitamin supplement to ensure that your body gets the nutrients and minerals it requires.
• Avoid caffeine-containing foods and beverages such as coffee and chocolate.
• To avoid dehydration, make sure you drink plenty of water. When you exercise, your body loses more water, so make sure you drink enough water.
• Maintain healthy body weight. To avoid nocturnal leg cramps, try doing some light activity shortly before bed.
• Avoid medications with the potential to cause muscle spasms.
• If you sleep on your back, use pillows to keep your toes pointed upwards to avoid leg cramps. Hang your feet over the end of the bed if you sleep on your chest.

Now that you Know…

A muscle cramp is a sudden involuntary contraction of one or more muscles. If you’ve ever been startled awake in the middle of the night or halted in your tracks by a sudden charley horse, you know how painful muscular cramps can be. Muscle cramps, though usually harmless, can make it impossible to use the affected muscle for a short period of time.