When a muscle tightens and spasms it can lead to a painful cramp. Inadequate stretching, dehydration and injury are the most common causes of muscle spasms, though some have no identifiable cause at all. Muscle spasms can last several minutes and cause intense pain and stiffness. Regular stretching and exercise helps lengthen your muscles to prevent spasms and relieve tightness and discomfort when you have a muscle cramp.
Stretching
Stretching the main muscle groups can help prevent muscle spasms by lengthening the fibers that make up muscle tissue. When you stretch, your muscles are able to perform physical activities easier, making them less likely to tighten and cramp. When you stretch, use gentle movements and do not bounce in the stretch since this can tear the fibers. Stretch only until you feel a light pull -- pushing to the point of discomfort can make spasms worse. Make time for stretching at least daily and more often if you sit or stand in the same position for long periods, as this can cause your muscles to tighten. Stretching once a spasm occurs can help relieve tightness and pain. Move slowly and gently massage the muscle with your fingertips while you stretch to loosen the fibers.
Aerobic Exercise
Warming up and cooling down before and after stretching and regular aerobic exercise is important to preventing muscle spasms. Make sure to stretch your calves, hamstrings and quadriceps; these muscles are the ones that spasm most frequently from exercise. Allowing your muscles to get warm before working out allows them to stretch easier, reducing the risk of muscle fatigue that could lead to cramping. Aerobic exercise conditions your muscles, making them able to take more strain. Regular exercise also reduces muscle loss that occurs with age.
Physical Therapy
Physical therapy exercises and manipulation can help relieve chronic muscle spasms because of medical conditions or injury. The techniques focus on strengthening the muscle and increasing flexibility and range of motion. If your doctor orders physical therapy to help with muscle spasms, your therapist may manipulate your joints to loosen tight muscles as well as show you strengthening exercises to build up weak muscles and prevent further problems.
Warning
While most muscle cramps are not signs of a serious problem, in some cases the tightness and pain are indicative of an underlying medical condition. Visit your doctor if you experience recurring muscle cramps that do not improve with regular stretching. Severe spasms that are not exercise-induced can point to Lou Gehrig's disease, thyroid problems or spinal problems. Seek medical attention for severe cramps in the neck to rule out meningitis or if a normal muscle spasm doesn't subside within 15 minutes of gentle stretching and massage.
