At one point or another, we’ve all experienced the unexpected, intense pain of a muscle cramp. Muscle cramps — also known as muscle spasms or charley horses — are the involuntary contraction of muscle fibers. The pain from these contractions can cause mobility limitations and a tense feeling within the muscle. Muscle cramps occur for a variety of reasons, including electrolyte imbalance, poor blood flow, dehydration, nerve compression, exercising in the heat, lack of stretching prior to exercising, excessive alcohol use, or medication side effects. They typically subside within seconds to minutes, although soreness related to the cramps could last hours to days. While they’re usually harmless, they’re undoubtedly uncomfortable. The good news is that there are some tried and true steps you can take to find fast relief. The most reliable way to resolve a muscle cramp quickly is with gentle stretching to help the muscle relax. Massaging and applying heat or ice to the site of the cramp can help provide fast relief as well. If the muscle cramp is the result of electrolyte imbalance or dehydration, correcting the underlying issue will be helpful, but will take some time. Muscle cramps aren’t always preventable, but there are steps you can take to lower your risk of experiencing them. When it comes to exercising, make sure to incorporate warm-ups with stretching, followed by cool downs. It’s also important to stay hydrated and to maintain an appropriate electrolyte balance by eating fruits, vegetables and dairy products.
