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Understanding muscle cramps: causes and treatments

Muscle cramps are sudden, involuntary contractions or spasms in one or more muscles.

These spasms can be quite painful and may last from just a few seconds to several minutes.

Although cramps can occur in any muscle, they’re most frequently experienced in the legs, especially the calves.

Muscle cramps can affect people at any stage of life, but they’re particularly common in athletes, older adults, and pregnant women.

Whether they occur during exercise, rest, or sleep, cramps can disrupt your routine and affect your confidence in movement.

Understanding why they happen and how to manage them can help you take control and feel more comfortable in your body.

muscle cramps

Causes of muscle cramps

Muscle cramps can result from a range of physical, biochemical, and neurological factors.

Here are some of the most common causes:

Overuse or strain

If you push your muscles too hard, especially if you’re doing something new or increasing your training intensity without adequate preparation, your muscles may become fatigued.

This fatigue can increase the likelihood of cramping, particularly when muscles are asked to work in unfamiliar ways or for extended periods.

Physical fitness

People who are less conditioned or returning to exercise after a break may be more prone to cramping.

When your body tires quickly, the working muscles can become overwhelmed, leading to spasms as a protective response.

Dehydration

Fluids and electrolytes such as sodium, potassium, and magnesium are essential for normal muscle and nerve function.

During exercise or exposure to hot weather, you can lose significant amounts of these nutrients through sweat.

If they aren’t adequately replaced, dehydration can disrupt muscle function and lead to cramps.

Mineral deficiency

Even outside of exercise, low levels of minerals like potassium, magnesium, or calcium can affect how muscles contract and relax.

These deficiencies may not always be obvious, but over time they can make muscles more reactive and sensitive to overstimulation, resulting in cramping.

Poor blood flow

If blood flow to a muscle is reduced—whether through tight muscles, compression, or underlying vascular conditions—oxygen and nutrient delivery can become impaired.

This can contribute to muscle fatigue and trigger cramps, especially during activity.

Peripheral artery disease, for example, is one condition where narrowed arteries reduce circulation and increase the likelihood of cramping.

Nerve compression

Some studies suggest that when the space around nerve endings shrinks, possibly due to dehydration or inflammation, there is more pressure on those nerves.

This mechanical pressure can increase the likelihood of spasms.

Bergeron (2008) proposed that reduced interstitial space causes direct pressure on the nerve terminals, setting off a cascade that results in cramping.

Medical conditions

Cramps may also be related to broader health issues such as diabetes, thyroid disorders, or kidney disease.

These conditions can alter how the body manages fluids and electrolytes, making muscle function more unpredictable and increasing cramp risk.

treatment for muscle cramps

Medications

Certain medications, particularly diuretics (used for high blood pressure and fluid retention), statins (for cholesterol), and others, may cause muscle cramps as a side effect.

Diuretics, for example, increase fluid and mineral loss, which can upset the delicate balance required for normal muscle performance.

Treatments for muscle cramps

The good news is that there are several ways to relieve cramps when they occur, and just as many strategies to help prevent them from happening in the first place.

Stretching

When a muscle cramp sets in, gently stretching and massaging the area can often bring immediate relief.

For example, if your calf cramps, straighten your leg and flex your foot upwards toward your head.

This action helps lengthen the muscle and ease the tension.

Hydration

Drinking water throughout the day is essential, not just during or after exercise.

When your fluid levels drop, so too does your body’s ability to regulate muscle function.

During intense activity or hot weather, sports drinks containing electrolytes can provide additional support, replacing what’s lost in sweat and helping your muscles stay balanced.

Pickle juice 

Used by elite athletes for decades and now gaining popularity more broadly, pickle juice is believed to offer relief from cramps by stimulating a neurological reflex.

Though research is ongoing, one hypothesis is that the sharp taste activates receptors in the mouth that send a signal to the nervous system, stopping the cramp before it fully develops (Miller, 2010).

It’s a unique option, and one that’s easy to try when other strategies aren’t working.

Heat or cold therapy

If the muscle feels tight or sore after a cramp, applying a warm towel or heat pack may help relax the area and restore circulation.

If there’s any inflammation or discomfort, an ice pack can ease the pain and reduce swelling.

Alternating between warm and cold therapies can sometimes bring additional relief.

Myotherapy

If you’re experiencing frequent or persistent muscle cramps, working with a myotherapist can be an important step toward lasting relief.

Myotherapy is a specialised form of physical therapy that addresses the root causes of muscle tension through techniques like trigger point therapy, guided stretching, and corrective movement.

By improving muscle balance and restoring healthy function, myotherapy can help reduce both the frequency and intensity of cramps over time.

hydration to relieve muscle cramps

Prevention strategies

There’s no guaranteed way to eliminate muscle cramps completely, but consistent habits can significantly lower your risk.

Stay hydrated

Make hydration a daily habit, not just something you do around exercise.

Drink water consistently, and consider electrolyte drinks during extended or intense activity, especially in hot weather.

Stretch regularly

Regular stretching keeps muscles flexible and better prepared for movement.

Focus on the muscle groups that cramp most often, such as calves, hamstrings, and feet.

Including a stretching routine in your daily schedule can help reduce your cramp risk over time.

Warm up and cool down

Starting your workouts with dynamic warm-ups and ending with slow, controlled cool-downs helps muscles transition safely between rest and activity.

This reduces strain and improves recovery, making cramps less likely.

Maintain a balanced diet

Ensure your diet includes a variety of nutrient-rich foods that supply the key minerals your muscles need.

Good sources of potassium, calcium, and magnesium include bananas, oranges, leafy greens, dairy, nuts, and seeds.

Wear proper footwear

Poorly fitted or unsupportive shoes can strain muscles and affect your posture.

Choose shoes appropriate for your activity and ensure they offer adequate arch support and cushioning, especially if you spend a lot of time on your feet.

Avoid overexertion

Increase the intensity and duration of physical activity gradually.

Respect your body’s limits and allow time for rest and recovery.

Overloading tired muscles can increase the chance of a cramp, so pacing is essential.

Consider taking some guided exercise sessions with a physiotherapist when you’re restarting your exercise routine.

muscle cramps in leg

Additional insights

Night-time leg cramps

Many people experience cramps at night, particularly in the calves or feet.

These spasms can interrupt sleep and cause lingering discomfort.

To reduce night-time cramps, try stretching your legs before bed, staying well hydrated throughout the evening, and ensuring your bedding isn’t wrapped tightly around your feet.

Pregnancy and muscle cramps 

Pregnancy increases the chance of cramping, especially in the later stages.

The added weight, fluid shifts, and pressure on nerves and blood vessels can all contribute.

Pregnant women may find relief through gentle stretching, regular hydration, and ensuring they’re getting enough magnesium, potassium, and calcium through diet or supplements (with medical advice).

When to see a doctor

Most cramps are benign and can be managed with lifestyle changes.

However, if cramps are persistent, intense, or accompanied by other symptoms such as swelling, redness, or muscle weakness, they may signal an underlying condition.

Seeking medical advice can help rule out more serious issues and provide tailored treatment options.

A personalised path to better movement 

Muscle cramps can be frustrating, but they’re not something you have to live with.

By staying active, nourishing your body, and listening to its signals, you can manage and often reduce the frequency of cramps.

At Lifecare, we understand that movement challenges can impact every part of your life—from sleep to sport to everyday comfort.

That’s why our team of experienced professionals is here to support you with personalised care, whether you need immediate relief or a longer-term plan.

Find your closest Lifecare clinic to get started on your journey to stronger, more comfortable movement.

Written by Jason Quigley, Clinical Myotherapist (Backfocus Physiotherapy)

With a long history at elite national and international sport and a clinical approach to manual therapy, Jason applies a clinical reasoning and manual approach to aiding patients getting back to the best versions of themselves.

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