Introduction
Muscle cramps are an almost universal experience, with nearly everyone encountering them at least a few times throughout their life. These abrupt and intense pains, often felt in the legs, can strike particularly during the night while sleeping, but they are not limited to those hours. When you experience a muscle cramp, you’ll notice a distinct knot or tightness in the affected area. The discomfort and surprise they bring can be both inconvenient and distressing. Understanding the causes and finding effective management techniques can help us tackle these unwelcome visitors, allowing us to minimize their occurrence and find relief when they do strike.
So, what exactly is a muscle cramp?
Well, it’s like an unwelcome surprise – an involuntary and downright painful contraction of a muscle or a bunch of muscles. Picture this: you feel that sudden tightness and discomfort, and it can hang around for a few seconds or even minutes, but thankfully, it tends to ease up on its own. Now, here’s the thing – just because the cramp hits a particular area, it doesn’t mean the root cause is only there. Oh no! It might involve your whole body system. So, let’s dive in and unravel the mysteries of muscle cramps, understand why they happen, and learn how to deal with them effectively!
Why do we get muscle cramps?
Well, they can happen for various reasons. Sometimes, it’s because we’re sweating, throwing up, dealing with diarrhoea, or taking certain medications that make us pee. When this happens, we lose essential fluids and electrolytes such as sodium, potassium, and magnesium, which can trigger those cramps. On top of that, muscle fatigue can also be a culprit. And you know what’s frustrating? Sometimes, we can’t even figure out why these cramps sneak up on us! It’s like a mystery sometimes.
Who can get muscle cramps?
Muscle cramps don’t play favourites—they can happen to anyone. But they seem to show up more often in certain groups. For instance, older adults, pregnant women, and athletes are more likely to experience them. And it’s not just them. Individuals with liver cirrhosis, kidney failure, and diabetes and those going through dialysis and taking diuretics are also prone to these cramps. It’s like they’ve got a few preferred targets, but no one’s totally immune!
Nearly half of pregnant ladies have to deal with muscle cramps, especially in the last three months of pregnancy. Experts aren’t exactly sure what causes these cramps, but they think it has to do with changes in how the nerves and muscles work together. Plus, all that extra weight gain and pressure on the nerves can play a role too. Oh, and let’s not forget about the insufficient blood flow to the muscles and the extra strain on the lower limbs—those can also be culprits. And you won’t believe it, but the growing baby might be sapping away some essential minerals, which could also contribute to the cramps.
When it comes to exercise-associated muscle cramps, they typically happen either during or after physical activity. Surprisingly, we don’t have a precise explanation for their exact cause. Nevertheless, some factors we suspect could be responsible, like muscular fatigue from constant muscle contractions, dehydration, and electrolyte imbalance. These are some of the leading contenders behind this type of cramp. However, researchers are still exploring to understand it fully.
How to prevent/manage muscle cramps?
When handling those bothersome muscle cramps, there are some tips worth considering. While there’s no surefire medication or specific stretches to prevent or treat exercise-related cramps, you don’t need to worry too much. Studies exploring the effectiveness of magnesium supplements haven’t shown any significant benefits for cramp relief either.
However, if you find yourself stuck with a cramp, here’s what you can do: Take a moment to pause whatever movement triggered it, then gently stretch the area and give it a soothing massage. And don’t forget to sip on fluids with electrolytes – they can work wonders when dealing with a cramp!
A review was conducted in 2020, which included the compilation of 3 studies to assess the effects of non-drug therapies for muscle cramps. The review concluded that a combination of daily calf and hamstring stretching for six weeks might reduce the severity of night‐time lower limb muscle cramps in people aged 55 years and older. However, the effect on cramp frequency is uncertain.
Conclusion
Muscle cramps are common and intense pains affect almost everyone at some point. Various factors, including dehydration, electrolyte imbalances, and muscle fatigue, can cause them. Pregnant women and certain groups are more susceptible to cramps. The exact cause of exercise-associated cramps remains unclear. Though no medications or specific stretches are proven effective, gentle stretching and staying hydrated with electrolyte-containing fluids may provide relief. A 2020 review suggests that six weeks of daily calf and hamstring stretching may reduce the severity of night-time lower limb muscle cramps in older individuals. However, its effect on cramp frequency remains uncertain. More research is needed to understand and manage muscle cramps effectively and thoroughly.
References:
- Garrison, S.R., Korownyk, C.S., Kolber, M.R., Allan, G.M., Musini, V.M., Sekhon, R.K. and Dugré, N. (2020). Magnesium for skeletal muscle cramps. Cochrane Database of Systematic Reviews. doi:10.1002/14651858.cd009402.pub3.
- Hawke, F., Sadler, S.G., Katzberg, H.D., Pourkazemi, F., Chuter, V. and Burns, J. (2021). Non-drug therapies for the secondary prevention of lower limb muscle cramps. Cochrane Database of Systematic Reviews, 2021(5). doi:10.1002/14651858.cd008496.pub3.
- Bordoni, B., Sugumar, K. and Varacallo, M. (2020). Muscle Cramps. [online] PubMed. Available at: https://www.ncbi.nlm.nih.gov/books/NBK499895/.
- Schwellnus, M.P. (2008). Cause of Exercise Associated Muscle Cramps (EAMC) — altered neuromuscular control, dehydration or electrolyte depletion? British Journal of Sports Medicine, 43(6), pp.401–408. doi:10.1136/bjsm.2008.050401.