A muscle cramp is a sudden and involuntary contraction of one or more muscles, that lasts from a few seconds to several minutes. Night time leg cramps are usually sudden spasms, or tightening, of muscles in the calf, thigh or foot. They often occur just as a person is falling asleep or waking up. A charley horse is the common name for a muscle spasm or cramp. Muscle spasms can occur in any muscle in the body, but often happen in the leg. When a muscle is in spasm, it contracts without your control and does not relax. Muscle cramps can be severely uncomfortable, painful or even unbearable. Muscles in the area might hurt for hours after the cramp goes away.
Common causes of Muscle cramps are:
• Simply holding a position for a prolonged period
• Excessive Exercise (either during exercise or right after)
• Dehydration due to long periods of exercise or physical labor, particularly in hot weather, dehydration among older adults can lead to muscle cramps.
• Certain medical conditions also may cause muscle cramps
• Overusing the muscles. Standing or working on concrete floors.
• Muscle cramps can also a side effect of some drugs.
• lack of magnesium in diet
How do we get rid of muscle cramps fast?
• Get up, stand and press your feet against the floor.
• Force yourself to walk. It is difficult specially at night when a person is in deep sleep but by standing up and walking few steps will reduce or remove the pain and tightening of muscle cramp.
• Try stretching the affected muscle (stretch your calf muscle by flexing foot upward).
• Massage the affected area with your hands or a massage roller.
• It might also help to apply ice or heat – use a heating pad or put warm water on leg,
Muscle spasms are difficult to prevent. They can be unpredictable. They can happen at any time. Muscle spasms can worsen and happen more frequently with age. However, there are some methods that might be helpful to overcome the risk factors and prevent the muscle spasms. Cramps occur commonly, it is estimated that 60 percent of adults have cramps from time to time. The frequency increases with the age.
The following steps may help prevent cramps:
• Avoid dehydration. Drink plenty of liquids every day. The amount depends on one’s overall health, age, sex, diet, level of activity and the weather. Fluids help muscles relax and keep muscle cells hydrated and less irritable. During activity, take fluids and water at regular intervals.
• Stretch your muscles. If you tend to have leg cramps at night, stretch before bedtime.
• Experiment with mild exercise right before bed to prevent nocturnal leg cramps.
• Prepare your bed space by keeping a heating pad and massage roller nearby.
• Keep your weight at a healthy range.
• Take all prescribed vitamins and medications such as muscle relaxants.
Muscle cramps usually disappear on their own and are rarely serious enough to require medical care. However, consult the doctor if muscle cramps cause severe discomfort, happen frequently, or associated with leg swelling, and not improving with self-care. Your doctor can better guide and suggest treatment. Prevention and treatment techniques can increase chances of being able to manage the muscle spasms.