1. Massage Away the Muscle Spasm
A muscle cramp is a sudden, painful spasm of the muscle tissue, usually happening either at night or during exercise. Usually they only last a few minutes. Most often associated with the calf or other leg muscles, cramps can also manifest in the hands if they are being held in the same position for long periods of time, such as when writing or holding a paintbrush. Massaging the muscle cramp and gently stretching the muscle are usually the only treatment required, but the muscle might be sore a day or so later from the experience. Learning what causes muscle cramps will help avoid them, as many can be prevented.
2. Warm Up to Ward Off
Muscle cramps can be caused by overuse or straining of the muscle during exercise. A proper warm up before participating in vigorous exercise can help prevent this type of cramp. Walking, beginning at a slower pace and increasing your speed as your muscles begin to warm up, will help to avoid running cramps. Warming up provides good circulation to the muscles for more intense exercise.
3. Protect Mineral Stores
Lack of proper levels of important minerals such as potassium, calcium or magnesium can also cause cramping. This can stem from a poor diet or from their depletion through exercise. Frequently, muscle cramps due to lack of minerals in the body manifest themselves at night, waking the sufferer with sudden painful leg cramps.
4. Help Through Hydration
Dehydration during vigorous exercise, particularly in warm weather, is a frequent cause of muscle spasms. Cramping due to dehydration can sometimes be an early warning of heat stroke, so it's important to recognize it as a symptom of a larger issue and take steps to correct it. Mineral depletion frequently starts with dehydration, so it's especially important to replace fluids as well as minerals lost due to perspiration. Use of diuretics can also lead to dehydration, particularly in seniors.
5. Cramping as a Symptom
Some causes of muscle cramps don't have easy solutions. A build-up of plaque in the arteries leading to the arms and legs, called arteriosclerosis, prevents adequate blood flow and can cause a muscle cramp. Standing still for a few minutes usually relieves the cramp in this case. Malfunctioning nerves in the spine can also cause leg cramps. Walking, sometimes in a slightly hunched over position, can relieve the compression of the nerves and relieve the pain. Those with diabetes, thyroid and hormone disorders can sometimes experience muscle cramps as part of their medical condition.
