What to do when you have a muscle cramp

BRITTANY LAURENT: It can stop you in your tracks during a run or wake you up in the middle of the night.  That painful spasm that leaves your muscles hard and tight is a muscle cramp, a condition that most people have experienced.  Muscle cramps are sudden, involuntary muscle contractions that can last anywhere from a few seconds to a few minutes.  They can occur at any time throughout the day or night but usually go away on their own.  Even though they may be extremely painful, there is usually no serious cause for concern.

Who Gets Muscle Cramps?

Anyone can experience a muscle cramp, from the average sedentary individual to the extremely fit athlete.  They usually occur without warning and can happen during intense physical activity or even at rest.  Athletes are more likely to experience cramps during pre-season conditioning or during intense activity because their muscles become overloaded and fatigued.  Cramping can even occur within a few hours after activity. 

Most Common Causes of a Muscle Cramp

• Dehydration
• Poor flexibility
• Overexertion
• Inadequate diet
• Muscle fatigue

Cramps can be either localized to one muscle or can take over the whole body and cause multiple cramps.  Localized muscle cramping is the most common and can be caused by any of the above conditions.  Multiple muscle cramps throughout the body are usually caused by a sodium deficiency resulting from extensive sweating.  This is also referred to as exertional heat cramps.

Keep Hydrated

One of the best prevention strategies is to maintain hydration.  If you are going to be exercising for just a short amount of time, drink cold water.  If your exercise session is going to last longer than an hour, a sports drink such as Gatorade or Powerade will replenish the body's fluids and electrolytes that are lost in sweat (sodium, chloride, potassium, calcium and magnesium). 

Self-Care

Stretching, massaging, icing or heating the affected muscle can bring some relief.  These methods may also help alleviate some of the pain that can result from the cramp. 

• Stretch the involved muscle and gently massage it to help release the spasm. 
• Ice the muscle during a cramp to help relax the tensed muscles.
• Apply a heat pack or take a warm bath if you have muscle pain the next day.
• Maintain a diet high in calcium and vitamins.
• Properly warm up and stretch before exercising or engaging in any physical activity.

When to see a doctor

Even though muscle cramps are rarely a cause for concern, they may be the cause of an underlying medical condition.  If you are experiencing any of the following conditions you may want to consult your physician:

• Symptoms that don't improve with self-care
• Cramps that happen frequently and without obvious cause (exertion, etc.)
• Worsening symptoms

Brittany Laurent, ATC, is a certified athletic trainer for St. John's Hospital/AthletiCare.

Online:

WEBMD: Pain management health center

MEDICINENET.COM: Muscle cramps of skeletal muscles