MUSCLE CRAMPS : Causes, Prevention, Treatment and Remedies .

What are Muscle Cramps?

A muscle cramp is an involuntarily and forcibly contracted muscle that does not relax. A muscle (or even a few fibers of a muscle) that involuntarily (without consciously willing it) contracts is in a "spasm." If the spasm is forceful and sustained, it becomes a cramp. Muscle cramps often cause a visible or palpable hardening of the involved muscle.

Muscle cramps can occur in any muscle; cramps of the leg muscles and feet are particularly common.

Muscle cramps can last anywhere from a few seconds to a quarter of an hour or occasionally longer. It is not uncommon for a cramp to recur multiple times until it finally resolves. The cramp may involve a part of a muscle, the entire muscle, or several muscles that usually act together, such as those that flex adjacent fingers. Some cramps involve the simultaneous contraction of muscles that ordinarily move body parts in opposite directions.

Almost everyone experiences a muscle cramp at some time in their life.

There are a variety of types and causes of muscle cramps.

Muscle cramps may occur during exercise, at rest, or at night, depending upon the exact cause.Cramps of the extremities, especially the legs and feet (including nocturnal leg cramps), and most particularly the calf, are very common.

What are the symptoms of common muscle cramps? How  muscle cramps diagnosed?

Characteristically, a cramp is painful, often severely so. Usually, the sufferer must stop whatever activity is under way and seek relief from the cramp; the person is unable to use the affected muscle while it is cramping. Severe cramps may be associated with soreness and swelling, which can occasionally persist up to several days after the cramp has subsided. At the time of cramping, the knotted muscle will bulge, feel very firm, and may be tender.

There are no special tests for cramps. Nevertheless, the diagnosis of muscle

cramps  is relatively easy. Most people know what cramps are and when they have one. If present during a cramp, the doctor can feel the tense, firm bulge of the cramped muscle.

When to see a doctor ?

Muscle cramps usually disappear on their own and are rarely serious enough to require medical care. However, see your doctor if your cramps:

• Cause severe discomfort
• Are associated with leg swelling, redness or skin changes
• Are associated with muscle weakness
• Happen frequently
• Don't improve with self-care
• Aren't associated with an obvious cause, such as strenuous exercise.(swimming laps, aerobics, running, jogging, basketball, cycling etc..)

Causes :-

Overuse of a muscle, dehydration, muscle strain or simply holding a position for a prolonged period can cause a muscle cramp. In many cases, however, the cause isn't known.

Although most muscle cramps are harmless, some may be related to an underlying medical condition, such as:

• Inadequate blood supply. Narrowing of the arteries that deliver blood to your legs (arteriosclerosis of the extremities) can produce cramp-like pain in your legs and feet while you're exercising. These cramps usually go away soon after you stop exercising.
• Nerve compression. Compression of nerves in your spine (lumbar stenosis) also can produce cramp-like pain in your legs. The pain usually worsens the longer you walk. Walking in a slightly flexed position — such as you would use when pushing a shopping cart ahead of you — may improve or delay the onset of your symptoms.
• Mineral depletion. Too little potassium, calcium or magnesium in your diet can contribute to leg cramps.

Risk factors :-

Factors that might increase your risk of muscle cramps include:

• Age. Older people lose muscle mass, so the remaining muscle can get overstressed more easily.

• Dehydration. Athletes who become fatigued and dehydrated while participating in warm-weather sports frequently develop muscle cramps.

• Pregnancy. Muscle cramps also are common during pregnancy.

• Medical conditions. You might be at higher risk of muscle cramps if you have diabetes, or nerve, liver or thyroid disorders.

Prevention :-

These steps may help prevent cramps:

• Avoid dehydration. Drink plenty of liquids every day. The amount depends on what you eat, your sex, your level of activity, the weather, your health, your age and medications you take. Fluids help your muscles contract and relax and keep muscle cells hydrated and less irritable. During activity, replenish fluids at regular intervals, and continue drinking water or other fluids after you're finished.
• Stretch your muscles. Stretch before and after you use any muscle for an extended period. If you tend to have leg cramps at night, stretch before bedtime. Light exercise, such as riding a stationary bicycle for a few minutes before bedtime, also may help prevent cramps while you're sleeping.

Treatment

You can usually treat muscle cramps with self-care measures. Your doctor can show you stretching exercises that can help you reduce your chances of getting muscle cramps. Making sure you stay well-hydrated also can help. For recurrent cramps that disturb your sleep, your doctor might prescribe a medication to relax your muscles.

Lifestyle and Home Remedies

If you have a cramp, these actions may provide relief:

Stretch and massage.

Stretch the cramped muscle and gently rub it to help it relax. 

Stretching

Stretching the area that has the muscle spasm can usually help improve or stop the spasm from occurring. Below are stretches for the muscles in your calves, thighs, back, and neck.

Stretches for calf muscle spasms :-

To do the first stretch:

• Lie down, stretching your leg by pointing or pulling your toes toward your head. (Pointing the toes toward you is called dorsiflexion.)
• Hold for a few seconds or until the spasm stops.
• You can also use a strap or belt looped around your foot to gently pull the top of your foot toward you.

This also works for a hamstring muscle spasm.

Other stretches to do:

• Stand and put your weight on the cramped leg, bending your knee slightly.
• Stand on your tiptoes for a few seconds.
• Lunge forward with the leg that isn’t cramped, keeping the cramped leg straight.

Apply heat or cold. Use a warm towel or heating pad on tense or tight muscles. Taking a warm bath or directing the stream of a hot shower onto the cramped muscle also can help. Alternatively, massaging the cramped muscle with ice may relieve pain.

Alternative medicine

Some suggest taking vitamin B complex supplements to help manage leg cramps. However, more research is needed to confirm this benefit.