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Skin Health

How to treat muscle cramps

11/06/20244 min read

Written byLaura Harcourt

Reviewed byGareth Stables

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Cramps can be a pain, but what exactly are they? Find out what muscle cramps are, what causes them and how to help prevent them with Holland & Barrett.

Summary

1What causes muscle cramps?

Muscle cramps can be caused by a wide variety of factors. Some of the most common causes can include: exercise, vitamin deficiency, dehydration,...

Jump to details below

2Treatment for muscle cramps

When you experience a cramp, the first thought that might spring to mind is ‘How can I get rid of it?’. Luckily, there are several things you can do..

Jump to details below

3Stretching

Stretching can offer various benefits, regardless of your current activity level. But when it comes to preventing cramps, stretching may be one of...

Jump to details below

Jump to section

What are muscle cramps?
What causes muscle cramps?
Treatment for muscle cramps
Stretching
Massage
Heat
Hydration
Diet
The final say
Related products

Explore related topics

Skin Health

Muscle cramps are something we all experience from time to time, but that doesn’t make them any less shocking or painful when they occur. Experiencing a cramp in any part of your body can stop you in your tracks and prevent you from doing whatever you’re doing.

In this article, we’ll discuss what cramps are, including their various causes, and highlight what exactly you can do to ease them when they appear.

What are muscle cramps?

A cramp is a sudden, sharp sensation which can strike our muscles out of nowhere. The pain you feel is caused by an involuntary contraction of your muscle – also known as a spasm or dystonia.^1-3

When this happens, the affected muscle will feel hard to touch.4 However, cramps usually only last over a short period – anywhere from a few seconds to up to ten minutes.³

There are certain muscle groups where cramps occur more commonly. These include the legs, particularly the calves, quads and feet.³ Your abdomen muscles are also prone to cramping, especially during menstruation.⁵

What causes muscle cramps?

Muscle cramps can be caused by a wide variety of factors. Some of the most common causes can include:^1–17

exercise – simply using your muscles can cause them to cramp. While this most commonly occurs in the leg muscles, muscle strain can happen anywhere in the body and is a particularly common side effect of working out or playing sports.^7,8 Cramps can also be common if you’re not usually very active but decide to participate in a strenuous activity, such as running^1,3,4
vitamin deficiency – being deficient in certain vitamins and minerals, like vitamins B, D or magnesium, could result in cramps. However, more research is needed in this area^6,9,10
dehydration – sweating excessively while exercising is thought to leave you susceptible to muscle cramps due to a loss of fluid, sodium and electrolytes. However, as this is still currently a theory, more research is needed^6,11,12
medication – certain medications, such as diuretics (water tablets), statins and beta-blockers, have been shown to increase the occurrence of muscle cramps^4,13,14
the menstrual cycle – period cramps (dysmenorrhea) are extremely common, affecting up to 80% of all premenopausal women worldwide.⁵ They occur in the abdomen or lower back and are brought on when muscles in your womb contract to shed the lining during your ^{menstrual cycle5,15}
laxatives – taking laxatives can cause muscles in your intestines to contract and relax. While this can help stimulate bowel movement, the process can also result in a painful tummy and possible cramping^16,17

Treatment for muscle cramps

When you experience a cramp, the first thought that might spring to mind is ‘How can I get rid of it?’. Luckily, there are several things you can do to relieve the pain and discomfort of cramps. For example:

Lower couple young two friend strong sporty sportswoman sportsman woman man in sport clothes warm up training do stretch exercise on sand sea ocean beach outdoor jog on seaside in summer day morning

Stretching

Stretching can offer various benefits, regardless of your current activity level.²⁰ But when it comes to preventing cramps, stretching may be one of the most effective ways to relieve your symptoms.^1,4,18,19

However, it can also be used as a preventative measure.^1,4,20 So, since your legs are the area most prone to cramping, concentrate on warming up these major muscle groups first – whether that be performing stretches before you exercise or when actively experiencing a leg cramp.^1,4,20

However, it’s important to bear in mind that you’re more likely to get cramps from exercising if you didn’t stretch your muscles beforehand – and after, too.²¹ So here are a few good stretches to focus on:

Calf stretch

from a standing position, and with your right heel on the floor, pull your toes towards you and hold for a few seconds – you should feel a gentle pull at the back of your calf
raising your leg off the floor a few inches will also stretch your hamstring (along the back of your thigh)
repeat with the left leg²²

Hamstring stretch

lie on your back, bend your left leg so your foot is flat against the floor and raise your right leg so that the bottom of your foot is facing the ceiling
hold your right leg in place with both hands below your knee
pull your right leg towards you with your hands, keeping it straight
hold for around 10–15 seconds
repeat with the left leg²²

Quadricep stretch

stand up straight and hold your right foot with your right hand against the back of your right thigh (or as near as you can comfortably hold it)
hold for a few seconds and repeat with the left leg²³

Massage

A simple self-massage can provide relief for most cramps and muscle spasms.^6,24

For any cramps in your calf area, sit on a chair with the affected leg resting on another chair, coffee table or something of a similar height. Starting at your heel and using long strokes, sweep your hand up the back of your calf, pressing into the calf muscle with your thumbs using medium pressure.²⁵

Alternatively, if you have them available, you can give your hands a rest by using therapy massage balls instead.²⁵

Heat

While it remains yet to be fully researched, cramps may be eased by applying a source of heat.^4,6

To do this effectively, use a heating pad, such as a microwaveable bag of rice or a hot water bottle, and apply it to the area. The theory is that the expelled heat can help relax the muscles causing the cramp.²⁶

Hydration

As muscle cramps have been linked to dehydration, staying hydrated may help to avoid them, especially when exercising.²⁷

To stay hydrated, the NHS recommends drinking six to eight glasses (about 1.2 litres) of water per day.^28,29

Diet

Muscle cramps could also be linked to low levels of potassium, calcium, magnesium, B12 and vitamin D.^{6,30, 31} Eating a diet rich in these minerals might help you prevent cramps.

To make sure you get plenty of these minerals in your diet, your diet should be balanced and include a wide variety of fruit and vegetables, legumes, avocados, nuts and whole grains.³²

However, if you’re not confident you can get the nutrition you need through your diet, you can always use vitamin supplements but ensure you speak to a medical professional first before doing so. This is particularly important if you follow a vegan diet, as muscle cramps could be a sign of a vitamin B12 deficiency.^33,34

The final say

Muscle cramps can be extremely unpleasant but, unless you think they’re a sign of a vitamin deficiency, they’re generally nothing to worry about.

However, to prevent them from happening, you can support your nutritional needs with our range of supplements specifically designed to help joints, aches and pains. Meanwhile, performing regular stretches can also help to support your muscles.

If you find yourself experiencing severe cramps regularly and things don't get better with simple treatments, it might be worth talking to your doctor to identify the root cause.

Disclaimer

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet, and a healthy lifestyle.

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