A muscle cramp can bring a jogger to his knees orelicit the fear of drowning in a swimmer; however, ath-letes are not the only individuals to experience a mus-cle cramp or spasm. According to one estimate,approximately 95 percent of people will at some timein life experience the sudden, sharp pain associatedwith a muscle cramp.

A muscle spasm is an involuntary contraction of amuscle, part of a muscle, or several muscles that usu-ally act together. If the spasm is forceful and sustained,it becomes a cramp. Most people describe a musclecramp as a feeling of tightness in the muscle; it’s notunusual to feel a lump of hard muscle tissue under-neath the skin in the vicinity of the cramp. During aspasm or cramp, it may be painful, or even difficult, touse the affected muscle or muscle group.

Cramps and spasms can affect any muscle, eventhose affiliated with the body’s various organs; howev-er, they are most common in the calves, hamstrings,and quadriceps. Cramps in the feet, hands, arms, andlower back occur frequently, as well.

Many possible causesCommon as they are and painful as they can be, ashroud of mystery surrounds the cause of musclespasms and cramps. Some researchers believe thatinadequate stretching and muscle fatigue leads tocramps. According to the University of Michigan, otherpossible factors include a low level of fitness, overex-ertion (especially in intense heat), stress, and depletionof electrolytes through excess sweating or dehydra-tion. Certain diuretic medications can also causecramping due to a loss of sodium, potassium, andmagnesium.

Treatment of muscle spasmsTypically, muscle cramps require no treatment other

than patience and stretching; medicines are not gener-ally needed to treat an ordinary muscle cramp. Gentleand gradual stretching, along with massage, may easethe pain and hasten recovery.

When a muscle spasm or cramp is the result of aninjury, applying ice packs for the first two to three daysmay help alleviate the pain. Spasms that last a longtime may be treated with moist heat for 20 minutesseveral times a day.

If you tend to get muscle cramps during exercise,make sure you drink enough fluids and, after yourworkout, consider a warm Epsom salt bath followed bystretching of the affected muscles. Generally speaking,

Healthy LivingPatient Information from the American Chiropractic Association

Muscle Cramps: Causes and Treatment Options

Some researchers believe that inade-

quate stretching and muscle fatigue

leads to cramps. Other possible factors

include a low level of fitness, overexper-

tion, stress, and dehydration.

Healthy LivingPatient Education: Muscle Cramps

water is sufficient for rehydration; however, some mayfind a sports drink or juice beneficial as a means torestore their body’s electrolyte balance.

If your muscle cramps are associated with a specificmedical condition, keep in mind that you need toaddress the underlying health problem for the crampsto subside.

Tips for PreventionAs with any health condition, it is always best to pre-vent muscle cramps or spasms—especially if you tendto develop them. Consider altering your diet andlifestyle by incorporating the following suggestions:

• Take steps to improve your diet. Eliminate sugarand caffeine from the diet, and increase con-sumption of fiber and protein. In addition,remember to eat plenty of calcium- and mag-nesium-rich foods, such as green leafy vegeta-bles, yogurt, legumes, whole grains, tofu, andBrazil nuts. High-potassium foods, includingbananas, avocados, lima beans, and fish, mayalso be helpful.

• Before and after you exercise, stretch musclegroups that tend to cramp.

• Incorporate strengthening exercises into yourfitness routine.

• Avoid dehydration. To prevent dehydration,consume plenty of fluids and foods high inwater such as fruits and vegetables.

• Avoid excess sodium and soda (high in phos-phoric acid), as they can leech calcium.

• Avoid chocolate, caffeine, and alcohol, whichcan interfere with magnesium absorption.

• Improve your posture. For example, you mayhave mid-back spasms after sitting at a com-puter desk for too long in an awkward position.

Vitamin E has been said to help minimize crampoccurrence; however, scientific studies documentingthis effect are lacking, but anecdotal reports are com-mon and fairly enthusiastic. Since vitamin E is thoughtto have other beneficial health effects and is not toxicin usual doses, taking 400 units of vitamin E dailycould be considered.

Discuss with your doctor of chiropractic if your crampsare severe, happen frequently, respond poorly to sim-ple treatments, or are not related to obvious causeslike strenuous exercise. These could indicate a possi-ble problem with circulation, nerves, metabolism, hor-mones, medications, and/or nutrition.

Resources1. Gornel, D. Muscle Cramps of Skeletal Muscles. Retrieved June 22,2009, from: www.MedicineNet.com.

2. Muscle Cramp. Retrieved June 22, 2009, from the May Clinic Website: www.mayoclinic.com/health/muscle-cramp/DS00311/METHOD=print.

3. Rouziet, P. Muscle Spasms. Retrieved June 22, 2009, from theUniversity of Michigan Health System Web site:www.med.umich.edu/1libr/aha/aha_musspasm_sma.htm.

4. University of Maryland Complementary and Alternative MedicineIndex. Retrieved June 22, 2009, from: www.umm.edu/altmed/.

For more information on preventionand wellness, or to find a doctor ofchiropractic near you, visit ACA’s web-site at www.acatoday.org/patients.

Jeffrey Weber, MA, DC, DACBN, FACCN, Brooklyn, NY,Consultant

This patient information page is a public service of the Journal of the American Chiropractic Association. Theinformation and recommendations appearing on this page are appropriate in most instances, but they are not asubstitute for a diagnosis by a specialist. For specific information concerning your health condition, consult yourdoctor of chiropractic. This page may be reproduced noncommercially by doctors of chiropractic and otherhealthcare professionals to educate patients. Any other reproduction is subject to ACA approval.

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