Muscle spasms last a short time and cause significant pain. In the March 1990 issue of "Archives of Internal Medicine," Steven McGee states involuntary skeletal muscle contractions can be classified based on cause and symptoms. Muscle spasms resulting from fluid or electrolyte disorders fall under the category of true cramp. Exercises may help during muscle spasms and also help prevent cramping.
Muscle Spasms
Muscle spasms result from the involuntary contraction of muscle tissue. Most muscle spasms will get better without treatment. Muscle spasms occur most often in skeletal muscles; however, dehydration and depletion of electrolytes including minerals can cause a spasm of cardiac muscle or the smooth muscle controlling intestinal movement. Seek medical attention for frequent muscle spasms or severe pain.
Mineral Deficiencies
An imbalance of electrolytes including minerals can cause muscle spasms. According to the Vitamin and Nutrition Center, calcium deficiency symptoms include muscle twitching, spasms and cramps along with general muscle pain. The body needs magnesium for metabolism in muscles and throughout the body and deficiency results in low calcium levels.
Stretching
Spasms cause the contractile tissue to bunch up and shorten. Stretching lengthens the muscle tissue. Night leg spasms can be stretched out in bed or while sitting or standing. Pull your toes back toward your body and hold for 20 to 30 seconds and then relax. Repeat until the cramp eases. To extend the stretch pull gently backward on the toes. According to Dr. Vert Mooney on Spine-Health, stretching should focus on improving the range of motion and flexibility.
Strength Training
Long protein strands make up the contractile tissue in muscles. According to the National Pain Foundation, working with a physical therapist or exercise professional to lengthen muscles and correct muscle spasm results in an increase in range of motion and reduced pain as muscles work better. In the November 1997 issue of "Pain," Dr. Sridhar Vasudevan states that strength exercises can be isometric by increasing tension without changing muscle length or can be isotonic by contracting the muscle while flexing the joints against weight.
Muscle Relaxation Exercise
Tensing and then relaxing specific muscles in turn leads to overall awareness of how muscles respond and how to relax them. The Center for Clinical Interventions recommends starting progressive muscle relaxation with calming the body and controlled breathing. The regimen involves tensing each muscle group for five seconds and then relaxing for 10 seconds. Start the exercise start by tightening and relaxing your arms and hands, and then progressively work down your body to your toes.
References
- "Archives of Internal Medicine"; Muscle Cramps; Steven R. McGee; March 1990
- The Vitamins and Nutrition Center: What can Mineral Deficiencies Do?
- Spine-Health: Back Exercise for Pain Relief
- National Pain Foundation: Physical Therapy for Management
- "Pain"; Physical Rehabilitation in Managing Pain; Sridhar V. Vasudevan, MD; November 1997
- Center for Clinical Interventions: Progressive Muscle Relaxation
