Feeling your leg spasm can be alarming, and if it turns into a muscle cramp, it can be painful. A variety of causes can lead to your muscle spams, but the most common exercise-related reason is dehydration. If you find that you are experiencing cramps consistently during or outside of exercise, consult a doctor.
Features
Muscle spasms, called cramps if they are more severe, are involuntary contractions of groups of muscle fibers. A spasm may feel like a knot or tightness in the muscle, and it may be painful to use or move your legs when your muscles are in spasm. Spasms are common in athletes and occur most often in the legs, back, shoulder and neck. Spasms or cramps in the leg are often referred to as charley horses.
Causes
If you have been lifting weights with your legs or engaging in a lot of running, the muscle fibers may simply be fatigued, causing your muscles to spasm. Dehydration can lead to muscle spasms, especially if you are overexerting yourself and your muscles are already fatigued. If you are low on electrolytes such as potassium, calcium or magnesium, your muscles won't function optimally, which can lead to spasms and cramps. In some cases, a medical condition such as compression of the nerves of the leg or inadequate blood supply could cause the problem.
Prevention
Following some simple self-care measures can help prevent spasms. To avoid dehydration, MayoClinic.com recommends you start hydrating the day before heavy exercise. Drink 1 to 3 cups of water before exercise, and drink plenty of water during and after your workout. Drinking a sports drink or water enhanced with electrolytes can help increase your water absorption and improve muscle function, especially after your workout. Performing a warmup before exercising along with gentle stretching can help prevent spasms. While working out, avoid holding your legs locked in position for too long. Avoid working out beyond your limits, and don't work out if you are fatigued.
Treatment
As soon as you experience a muscle spasm, stop any activity you are doing and gently stretch the muscle. Massage the affected area to help stretch and relax the muscle fibers. Rest for a moment and drink some water. If the muscle spasm continues or is painful, apply heat for five to 10 minutes. If the pain continues, apply ice every three to four hours for 20 minutes at a time. Most spasms should stop when self-care preventative and treatment measures are employed. However, if the spasms are severe, do not go away when you stretch, last for more than three days or keep coming back, call your doctor.
