A muscle cramp can bring a jogger to his knees or elicit the
fear of drowning in a swimmer; however, athletes are not the only
individuals to experience a muscle cramp or spasm. According to one
estimate, approximately 95 percent of people will at some time in life
experience the sudden, sharp pain associated with a muscle cramp.
A muscle spasm is an involuntary contraction of a muscle, part of a
muscle, or several muscles that usually act together. If the spasm is
forceful and sustained, it becomes a cramp. Most people describe a
muscle cramp as a feeling of tightness in the muscle; it’s not unusual
to feel a lump of hard muscle tissue underneath the skin in the vicinity
of the cramp. During a spasm or cramp, it may be painful, or even
difficult, to use the affected muscle or muscle group.
Cramps and spasms can affect any muscle, even those affiliated with
the body’s various organs; however, they are most common in the calves,
hamstrings, and quadriceps. Cramps in the feet, hands, arms, and lower
back occur frequently, as well.
Many possible causes
Common as they are and painful as they can be, a shroud of mystery
surrounds the cause of muscle spasms and cramps. Some researchers
believe that inadequate stretching and muscle fatigue lead to cramps.
According to the University of Michigan, other possible factors include a
low level of fitness, overexertion (especially in intense heat),
stress, and depletion of electrolytes through excess sweating or
dehydration. Certain diuretic medications can also cause cramping due to
a loss of sodium, potassium, and magnesium.
Treatment of muscle spasms
Typically, muscle cramps require no treatment other than patience and
stretching; medicines are not generally needed to treat an ordinary
muscle cramp. Gentle and gradual stretching, along with massage, may
ease the pain and hasten recovery.
When a muscle spasm or cramp is the result of an injury, applying ice
packs for the first two to three days may help alleviate the pain.
Spasms that last a long time may be treated with moist heat for 20
minutes several times a day.
If you tend to get muscle cramps during exercise, make sure you drink
enough fluids, and, after your workout, consider a warm Epsom salt bath
followed by stretching of the affected muscles. Generally speaking,
water is sufficient for rehydration; however, some may find a sports
drink or juice beneficial as a means to restore their body’s electrolyte
balance.
If your muscle cramps are associated with a specific medical
condition, keep in mind that you need to address the underlying health
problem for the cramps to subside.
Tips for Prevention
As with any health condition, it is always best to prevent muscle cramps
or spasms—especially if you tend to develop them. Consider altering
your diet and lifestyle by incorporating the following suggestions:
- Take steps to improve your diet. Eliminate sugar and caffeine
from the diet, and increase consumption of fiber and protein. In
addition, remember to eat plenty of calcium- and magnesium- rich foods,
such as green leafy vegetables, yogurt, legumes, whole grains, tofu, and
Brazil nuts. High-potassium foods, including bananas, avocados, lima
beans, and fish, may also be helpful.
- Before and after you exercise, stretch muscle groups that tend to cramp.
- Incorporate strengthening exercises into your fitness routine.
- Avoid dehydration. To prevent dehydration, consume plenty of fluids and foods high in water such as fruits and vegetables.
- Avoid excess sodium and soda (high in phosphoric acid), as they can leach calcium.
- Avoid chocolate, caffeine, and alcohol, which can interfere with magnesium absorption.
- Improve your posture. For example, you may have mid-back spasms
after sitting at a computer desk for too long in an awkward position.
Vitamin E has been said to help minimize cramp occurrence. Although
scientific studies documenting this effect are lacking, anecdotal
reports are common and fairly enthusiastic. Since vitamin E is thought
to have other beneficial health effects and is not toxic in usual doses,
taking 400 units of vitamin E daily could be considered.
Discuss with your doctor of chiropractic if your cramps are severe,
happen frequently, respond poorly to simple treatments, or are not
related to obvious causes like strenuous exercise. These could indicate a
possible problem with circulation, nerves, metabolism, hormones,
medications, and/or nutrition.
If you have any questions on this or any other condition, please contact our office at (386) 492-4881, and please visit our website at
www.atlanticchirofl.com!
