How to Eliminate Muscle Cramps and Spasms

Overusing a muscle can lead to cramps.

Muscle cramps and spasms can ruin any workout. Caused by overuse of the muscle and dehydration, the cramps and spams come on suddenly and painfully. A lack of certain minerals can also bring on cramps and spasms. In more complicated cases, an irritated nerve could be causing the pain. You can relieve and prevent muscle spasms and cramps so you can keep moving, whether you're a weekend warrior or world-class athlete.

Things You'll Need

• Sources of magnesium and potassium
• Plenty of fluids

Instructions

1. When you feel a cramp or spasm start to come on, stop what you're doing. Gently massage the area and apply heat.

2. As the cramp begins to ease up, slowly stretch it out. Continuing to massage the area during stretching will help increase circulation to surrounding tissues. When the pain subsides, ice the area.

3. Lower the intensity of your workout to give the affected muscle time to heal.

4. Drink plenty of fluids, especially while exercising. Water is the best choice, but some exercise beverages can be substituted occasionally, especially during workouts of longer than an hour.

5. Add more magnesium and potassium to your diet. Eat more oranges and bananas for a whole-food boost, or supplement with vitamins.

Tips & Warnings

• Know your body. Find what causes the cramps and spasms.

• Know your limitations.

• Allow time to heal.

• Any time you suspect an injury, see your physician.

References

• Medline Plus: Charley Horse