Muscle Cramps/Spasms

What are Muscle Cramps?

In a constant physical lifestyle, athletes train and use their muscles as part of their sport. With these vigorous activities, athletes are at risk of injuries related to muscles, such as muscle cramps. Muscle cramps, also known as muscle spasms, are sudden and unexpected tightenings of one or more muscles. They occur when muscles involuntarily and forcibly contract uncontrollably, preventing them from relaxing. Muscle cramps/spasms can involve one or several muscles in a group. Common muscle cramps occur in the:

• Back

• Leg

• Arm

• Neck

• Chest

• Abdomen

A cramp can occur for a varying amount of time and usually resolves naturally after a certain period. Risk factors contributing to muscle cramps include poor physical condition, insufficient mineral and electrolyte intake, tight or inflexible muscles, and being overweight. Generally harmless, cramps often resolve briefly but can sometimes be symptomatic of an underlying medical condition. Atherosclerosis, the narrowing of the arteries, serves as an example of such a condition. Symptoms of a muscle cramp include a sudden sensation of uncontrollable and painful spasms in the muscle, as well as muscle twitching.

Causes:

Risk factors for muscle cramps can include:

• Tight, inflexible muscles

• Poor physical condition

• Poor muscle tone

• Inadequate diet

• Lack of mineral intake

• Electrolyte imbalance

• Physical overexertion

• Physical exertion of cold muscles

• Muscle injury

• Muscle fatigue

• Excessive perspiration

• Dehydration – caused by, for example, a bout of gastroenteritis

• Reduced blood supply (ischemia)

• Wearing high-heeled shoes for long periods.

Minerals and Electrolytes:

Minerals, electrolytes, and various other chemicals are necessary for muscle tissues to contract and relax. Important substances include calcium, magnesium, potassium, and sodium. Inadequate diet, dehydration, vomiting, and diarrhea are among the factors that could disturb the body’s balance of minerals and electrolytes, making muscles more susceptible to cramping.

There is a specific form of cramping called tetany, which can be induced by over-breathing, resulting in a low level of carbon dioxide in the blood. This type of cramping is typically caused by anxiety.

Medical Conditions:

Certain diseases/conditions that increase the risk of muscle cramps include:

• Atherosclerosis – a condition characterized by narrowed arteries due to the formation of fatty plaques. Muscles are more likely to cramp if their blood supply is inadequate.

• Sciatica – pain in the buttock and leg caused by pressure on nerves in the lower back. In some cases, the irritated nerve may prompt the associated muscles to contract.

• Medications – some medical conditions require the regular use of fluid pills (diuretics). These drugs can interfere with the body’s mineral balance and contribute to cramping.

Treatment and Prevention:

Most of the time muscle cramps are resolved in a few minutes, but there are several treatment options such as:

• Stretch and massage – Lengthen the cramping muscle using a gentle, sustained stretch then lightly massage the area until the cramp subsides.

• Ice pack – An ice pack applied for a few minutes may help the muscle to relax in cases of severe cram

• Medication – Some can be helpful to control muscle cramps, such as over-the-counter or prescribed drugs from a doctor

• Further treatment – Consult with a doctor if regular muscle cramping occurs or if cramps last longer than a few minutes. It may be symptoms of an underlying condition or disease.

To reduce the risk of muscle cramps, it would be helpful to

• Increase physical fitness levels

• Incorporate more stretching into fitness routines

• Warm-up and cool down thoroughly during sports and exercise

• Drink plenty of water before, during, and after exercise.

• Ensure diets are nutritionally adequate, and include plenty of fruits and vegetables.

• Regular massages may help to reduce muscle tension.

• Wear properly fitted shoes

Conclusion:

Muscle cramps are sudden tightening of muscles where they contract involuntarily, typically occurring in the lower legs, thighs, and abdomen. They often resolve quickly and are generally harmless, but they might result from an underlying neurological or muscular condition. Common treatments include stretching, icing, and massages. Prevention measures can be taken to reduce muscle cramps, such as engaging in a proper warm-up, increasing mineral and electrolyte intake, and staying hydrated.

Sources:

Higuera, Valencia. “What Causes Muscle Cramps?” Healthline, Healthline Media, 27 Aug. 2019, www.healthline.com/health/muscle-cramps.

“Muscle Cramp.” Better Health Channel, Department of Health & Human Services, 11 Apr. 2003, www.betterhealth.vic.gov.au/health/conditionsandtreatments/muscle-cramp.

“Muscle Cramp.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 7 Mar. 2023, www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820.

professional, Cleveland Clinic medical. “Muscle Spasms and Cramps: What Causes Them?” Cleveland Clinic, 9 May 2023, my.clevelandclinic.org/health/diseases/muscle-spasms-muscle-cramps. Accessed 2 Jan. 2024.