Cramps are painful spasms in a muscle and are often caused by overuse, dehydration, or nutritional deficiencies. The techniques listed below detail some methods for treating cramped muscles. Any of the techniques below can be done alone or in conjunction with others listed.
STEPS
Drink fluids, preferably a sports drink. An electrolyte imbalance can be the cause of muscle spasms, so rehydrating with an electrolyte sports drink can help restore balance.
Stretch the affected muscle with a mild, static stretch. This can be performed alone or after any of the other techniques listed.
Use ice to numb the pain in a cramp, reducing inflammation and allowing the muscle to relax. Ideally, combine this with another technique such as stretching or approximation. It can also be used after the cramp has been relieved to reduce soreness in the muscle.
Apply compressionBring the affected muscle into a relaxed position (i.e., not stretched or lengthened) and apply direct compression to the cramp.
Approximation.
Grasp the muscle on either side (above and below, not to the sides) of the cramp.
Push your hands together, shortening and compressing the muscle. Hold this until the muscle relaxes.
Reciprocal inhibition.
Isometrically contract (contract without moving the limb) the antagonist (opposing muscle) to the muscle that is cramping. This forces the cramping muscle to relax, relieving the cramp.
Example: The quads are cramping. Restrict the movement of the leg and then contract the hamstrings by trying to bend the knee. This is the most powerful method of treating a cramped muscle.
Balms and liniments.
Tiger BalmMany analgesic (pain-relieving) balms exist and they do pretty much the same thing. Similar to ice, these relieve pain in the muscle, allowing it to relax and the cramp to dissipate. Some examples include Tiger Balm, IcyHot, BioFreeze,Iodex from India, Zheng Gu Shui, and Dit Da Jow. Massage the balm into the muscle and rest.
Like ice, analgesic balms can be used after the cramp is relieved to reduce soreness and promote healing.
Different balms will have a different "heat" to them and so may not work or may even cause harm if the area is covered. Always follow the directions on the container with regard to covering the area to which the balm is applied.
It always works when you take a warm bath.
TIPS
Hydrate! Drink plenty of water before, during, and after exercise.
Eat properly. Keeping your body supplied with the nutrients it needs to perform will prevent your muscles from spasming and cramping.
Warm up before exercise. Working a cold muscle can cause cramping and injury.
When going for a long strenuous exercise (ultra-marathon, endurance race, etc.), in addition to planning proper hydration and eating, you should bring along re-hydrant powder (Gastrolite or equivalent) and use it as soon as you feel a cramp coming. It should give relief on the spot, get you back on track until you can get a real fix. Another solution is to spike your water bottles with a 50/50 mixture of water and Gatorade and add a Goody's Back and Body Ache powder.
Potassium, aspirin, and acetaminophen consumed slowly during your event will ward off cramps and soothe your over-worked muscles.
Taking a "PMS" pill like Midol or Pamprin also helps. They have medication in those pills specifically for cramping. Yes, this is safe for guys to take too.
Get plenty of rest before and after exercise. Your muscles need it to heal.
If you get severe leg cramps at night, it may be easier to keep a glass of water and an analgesic balm next to your bed so that you don't have to stand up to get them. Tonic water and quinine have also been reported to work well.
Supplement your diet with potassium and magnesium. Bananas are a great natural source of potassium. Consult your doctor before beginning a supplement regimen.
It may be helpful to step on a cold floor in your bare feet in order to relieve leg cramps.
After a cramp has subsided for a significant period of time (say 1 hour afterwards) you should try to induce blood flow into the muscle in order to rehydrate the muscle and remove waste material. A good way of doing this is to apply a heat pack. This will remove much of the pain normally experienced the day after a cramp.
If you get a cramp in the calf muscle, keep the leg straight, hold your foot by the toes and pull gently and slowly towards you.
WARNINGS
Balms and liniments can provoke an allergic reaction in some people. Always check ingredients. Without exception, these sting horribly when put in contact with the eye and can cause damage to the eye. Always wash your hands thoroughly after applying balm or liniment.
Some cholesterol medications (like Lipitor or Simvastatin) have a serious side effect called rhabdomyolysis. This means that the medication is actually breaking down the muscle and can cause serious damage if it isn't caught. If you are experiencing muscle cramps for no apparent reason and you are taking a "statin" medication for your cholesterol, talk to your doctor immediately.[citation needed]
Cramps are often associated with injuries and can hide a larger problem. Take care not to mistake a simple cramp in the muscle for a more serious injury.
If you are injured, ice it and seek professional aid.
Never stretch an acute injury.
Never attempt to treat a cramp in someone who is dehydrated.
"PMS" pills can contain a diuretic, so read the label carefully
