Cramps can occur in any muscle in the body, including striated muscles, such as the muscles of the calves, back, thighs, or hands, or smooth muscles, such as muscles in the digestive tract. Cramps are sudden involuntary contractions of muscles, usually the result of dehydration, overuse of muscles, or a lack of essential electrolytes. Cramps can also occur as a result of nerve stimulation. Although the method of treating cramps depends on the cause and location of the muscle cramping, most cases of cramping are not severe and can be treated at home.
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Method 1 of 4: Using the Home Method
Step 1. Stop the activity
When the muscles begin to cramp, stop the activity. Cramps can occur while exercising or doing normal daily activities. If the first signs of cramping appear, stop the activity immediately and treat the cramp. Although very painful, cramps generally don't cause long-term problems.
Massage or rub the cramped muscle. This will help relax the muscles and increase blood flow to the area
Step 2. Rest the cramped muscle
Rest the muscles for a few days after the cramp, especially if it occurs in the back muscles. Muscles usually feel sore after a cramp. Muscles may be tense and should be given a chance to recover and not be used for strenuous work. Move the muscles slowly during the rest period so as not to stiffen.
Muscles can be used to do light work. However, you should stop the activity immediately if cramping or pain starts to appear. Go for a brisk walk or light stretch, but don't twist or bend over
Step 3. Stretch the muscles
If your muscles cramp or spasm, stretching can help. As you stretch, gently pull the muscle in the opposite direction of the contraction to straighten the muscle. When stretching a cramped muscle, slowly pull and straighten the muscle. Don't pull the muscle too long. If it starts to hurt, stop pulling the muscle. If it feels tight, hold it, but don't pull it any longer. Hold each stretch for 30 seconds.
- If you have calf cramps (Charley horse), stand some distance away from the wall. Rest your forearms on the wall while keeping your knees and back straight and your heels on the floor. Lean forward until you feel your calf muscles stretch, which should be comfortable or neutral. If it hurts, stop doing this stretching technique.
- If you have foot or calf cramps, sit down and lift the toes on the cramped leg toward your nose. The soles of the feet can also be pulled toward the head. This method will make the calf muscles or the soles of the feet feel pulled.
- If you have hamstring cramps, sit on the floor with your legs extended straight out in front of you. The soles of the feet should not be too bent or straightened. Bend at the waist while keeping your back straight. Lower your chest toward your feet until you feel your hamstrings stretch.
- If you have a thigh cramp, hold on to a stable object, grab your heel, and slowly pull your leg back, toward your buttocks. The muscles along the front of the thigh will feel stretched.
- If you have hand cramps, place your palms against the wall with your fingers facing down, then push against the wall.
Step 4. Do light exercises to deal with back cramps
If you have back cramps, doing light exercises can help. This exercise to deal with back cramps should only be done when the pain has subsided or the cramps are minimal. Do not do it if the back cramp is severe or very painful. If any of the following exercises make your cramps worse, stop doing them.
- Walk while lifting your knees higher than usual and keeping your back straight. This method gently stretches the lower back and relaxes the muscles.
- Raise your arms above your head. Repeat 10 times and hold for 5-10 seconds. Do this exercise 3-4 times every day. This movement helps stretch the back muscles.
- Lie on the floor and slowly pull one knee to your chest. Hold for 10 seconds, then do it on the other knee. Repeat 5-10 times, 2-3 times each day. You can also pull both knees to your chest at the same time. This movement stretches the lower back while the other muscles remain relaxed and “straight”.
Step 5. Apply a hot or cold compress
The heat relaxes the muscles, thereby stopping cramps. When cramps begin to appear, apply a cold compress. Apply an ice pack to the cramped area for the first 2 days, 20-30 minutes every 3-4 hours. Then, if the cramping persists, apply a hot compress for 20-30 minutes throughout the day.
- The general rule applies: “hot for activity, cold for resting”. Use a hot compress before exercising. Use a cold compress before resting.
- Apply a hot compress for 15 minutes every 4 hours until the cramp subsides. Apply a cold compress for 12-15 minutes every 2 hours for the first 2 days.
- Use a heating pad/hot patch or an ice pack/cold patch. A bottle of hot/frozen water, ice cubes wrapped in a cloth, or a bag of frozen peas can also be used.
Step 6. Consume fluids and electrolytes
When muscles are dehydrated, it is important to properly hydrate the body. Water and electrolytes (in the form of juices, sports drinks, etc.) can help meet the body's needs. Muscles need sodium, potassium, calcium, and magnesium to contract and relax normally.
- If you know you will be doing sports or strenuous physical activities, meet your body's needs by consuming water and electrolyte drinks.
- Muscle cramps are sometimes an indication of a vitamin or mineral deficiency. Take a quality multivitamin and multimineral.
Method 2 of 4: Using Medical Treatment
Step 1. Treat cramps with over-the-counter pain relievers
Cramps can cause severe pain. Talk to your doctor about taking over-the-counter pain relievers, such as non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen (Advil) or naproxen sodium (Aleve). Paracetamol (Tylenol) is also effective.
Step 2. Take anti-inflammatory drugs
This medication relieves excessive swelling or inflammation in the area of the cramp. Anti-inflammatory drugs also increase blood flow to the area to help the healing process. Your doctor may recommend taking over-the-counter anti-inflammatory drugs (such as ibuprofen) as a first line of treatment.
The most common side effect of ibuprofen is indigestion, but it is less severe than if caused by aspirin. Side effects of ibuprofen include: nausea, pyrosis, diarrhea, dyspepsia, constipation, stomach cramps, dizziness, headache, restlessness, and rash
Step 3. Take muscle relaxants
If you have an injury or muscle that persists or cramps frequently, consult your doctor. Doctors can prescribe medications to relax muscles and increase blood flow. Consult a doctor if any of your medications are causing cramps.
- Flexeril (cyclobenzaprine) is a medication commonly prescribed to treat moderate to severe muscle spasms. This drug acts on the central nervous system and relaxes muscles. While these drugs can help, NSAIDs (such as ibuprofen) can more effectively relieve the acute symptoms of cramping.
- Remember, some muscle relaxants can be addictive. So, be careful taking these drugs.
Step 4. If the cramping is chronic, consult a doctor
Muscle cramps can be treated at home. However, if it is very painful, recurs frequently, lasts a long time, or occurs in many muscles, consult a doctor. The cramps may be a symptom of another disease that needs to be treated.
Muscle cramps are usually not a diagnosis, but rather a symptom of another disease that needs to be diagnosed and treated. The causes of cramps vary, from muscle overuse to metabolic disorders leading to chronic cramping
Method 3 of 4: Overcome Smooth Muscle Cramps
Step 1. Recognize the symptoms of smooth muscle cramps
Symptoms of smooth muscle cramps vary, depending on the location of the muscle. Intestinal cramps cause sharp pain and diarrhea. Urinary cramps often occur when a kidney stone is present and cause severe pain, nausea, and vomiting. If you experience respiratory cramps or shortness of breath, call the emergency department immediately. This type of cramps can be fatal if not treated immediately.
Eliminate or treat digestive disorders, such as tumors or gallstones. Urinary cramps often subside after a kidney stone is removed or removed. Medication may be used to relieve pain while waiting for the stone to drain out
Step 2. Consult a doctor if you experience gastrointestinal, urinary, or respiratory cramps
Unfortunately, smooth muscle in organs such as the heart and stomach cannot be controlled. Cramps that occur in these muscles are sometimes an indication of other, more serious diseases.
Step 3. Take medication
If you have severe smooth muscle cramps, your doctor may be able to prescribe medication. For example, anticholinergic drugs can help relieve intestinal cramps that do not improve despite dietary and lifestyle improvements.
Doctors may prescribe medication to normalize neurotransmitters or Botox to paralyze the cramped muscle. Discuss these options with your doctor
Step 4. Take antispasmodic medication to treat irritable bowel syndrome (IBS)
If you have IBS, intestinal muscle cramps are likely. Antispasmodic drugs relax the intestinal muscles, thereby relieving pain. Consult a doctor if you experience intestinal cramps. Doctors can recommend treatment methods and prescribe appropriate antispasmodic drugs.
Step 5. Go to the bathroom regularly if you have bladder cramps
One way to deal with bladder cramps is to go to the bathroom every 1.5-2 hours. This will help keep the bladder empty so hopefully it will prevent the urine from accidentally leaking out. As the cramp subsides, the duration of the break to the bathroom may be extended.
Kegel exercises, also known as pelvic floor exercises, can also relieve bladder cramps by strengthening and relaxing the bladder. To tighten your pelvic muscles, contract your bladder muscles as if you were trying to stop the flow of urine or prevent a fart. Your doctor can give you specific instructions if you have trouble doing this exercise correctly
Step 6. Use a hot compress to relieve stomach cramps
Hot compresses can relax cramps and muscle spasms anywhere in the body. Lie on your back and put a hot compress on your stomach, but don't let it stick directly to your skin. Compress for 10-15 minutes, not more than 20 minutes, at each session. Relax while compressing.
Make your own hot compress with a wide enough flannel or cotton cloth to cover your stomach when folded. Place the cloth on your stomach, then a heating pad or hot water bottle over it. Wrap a towel or other cloth tightly around your body to prevent the compress from shifting
Method 4 of 4: Preventing Cramps
Step 1. Drink plenty of fluids
Keeping the body hydrated is important to prevent muscle cramps. The risk of muscle cramps is higher when the body is dehydrated. Drinking fluids is very important when exercising. Drink at least 1.5-2 liters of water or other healthy fluids throughout the day.
Meet the needs of electrolytes, especially sodium and potassium, during exercise or illness by consuming electrolyte-fortified foods or drinks
Step 2. Eat nutritious food
Keep your body healthy by eating healthy and nutritious foods. This method can also prevent muscle cramps. Following a healthy diet helps reduce intestinal cramps caused by irritable bowel syndrome. Potassium, antioxidants, and healthy fats are excellent nutrients for dealing with muscle cramps. The following foods can help with cramps:
Bananas, potatoes, prune juice, dried fruits, oranges, brown rice, avocados, spinach, seafood, almonds, flax seeds, oats, sesame seeds, tofu, and kale
Step 3. Exercise
Regular exercise helps with cramps because it stretches and strengthens muscles. Exercising helps heal injured muscles. Gentle physical therapy gradually helps the muscle healing process thereby reducing cramping. Apart from that, exercising regularly also improves overall health.
Talk to your doctor or physical therapist about types of exercise that can help your muscles
Step 4. Stretch regularly
Since cramping occurs when muscles contract, stretching helps prevent those contractions. Regular stretching keeps muscles relaxed and flexible. Stretch your muscles before and after exercise, especially during vigorous or long-duration exercise.
If there are muscles that often cramp at night, relax them by stretching before bed. Light cardio exercise, such as cycling on a stationary bike, done before bed can also relax muscles and prevent cramps
Tips
- If cramping is chronic or frequent, consult a doctor. Everyone must have experienced cramps. However, cramps or muscle spasms that occur repeatedly can be a sign of a more serious health problem that requires medical attention.
- Freeze water in a Styrofoam glass. Cut the bottom of the glass and rub ice on the cramped area for 10-12 minutes. Pause for 20 minutes, then rub again. Do this method 6 times a day.
- Take a hot shower or bath to relieve cramps. If bathing, mix Epsom salts into the bath water.
