All Things Muscle Cramps

Muscle Cramps A Disturbance In Mineral Balance

During periods of prolonged exercise, muscles may become dehydrated. And you may have a disturbance in the balance of minerals in your body leading to muscle cramps.

• Medication – It is thought that taking certain medications, particularly ones that have a diuretic effect can increase muscle cramping.
• Circulatory Conditions – Venous insufficiency, peripheral artery disease and generally poor circulation can lead to reduced blood flow to muscles increasing cramping.
• Neurological Diseases – Certain neurological conditions that lead to nerve damage and disruption of motor activity can cause muscle cramping.
• Metabolic Diseases – Certain metabolic conditions that may affect the metabolism of lipids or carbohydrates. And conditions that lead to an electrolyte imbalance such as kidney failure, are likely to cause muscle cramping.
• Pregnancy – During pregnancy it is estimated that approximately 50% of people experience muscle cramps. Particularly in the last 3 months and more frequently at night.

How can I stop my muscles from cramping?

Resolution of muscle cramping will be based on determining the root cause. Beneficial solutions may include the following:

• Increasing water intake to prevent dehydration.
• Consultation with a healthcare professional to assess for and address potential deficiencies. Increasing minerals such as magnesium, potassium and sodium can help to prevent or reduce muscle cramping. Magnesium aids in muscle relaxation and energy production. While potassium prevents over-excitability of nerves that can lead to cramping in the muscles. Sodium is important in regulating fluid balance lost through sweat.
• Adequate nutrition and fluid intake for level of exercise. Before exercising, consumption of carbohydrates is ideal to optimise energy levels and reduce the risk of the muscles becoming fatigued and cramping. After exercise, it is important to replenish fluids and electrolytes, as well as carbohydrates which will have been depleted during activity. In circumstances such as endurance exercise, it may be necessary to consume nutrients during the activity. One example of this is the consumption of energy ‘gels’ by marathon runners. It is typically recommended that for every hour of activity after exceeding 90 minutes, it is ideal to consume 30g to 60g of carbohydrates.

Potential Treatment For Muscle Cramps

• If muscle cramps are related to circulatory issues massage can be beneficial to assisting with blood flow and decreasing muscle tension.
• Although there isn’t a lot of research, it has been suggested that compression socks can be helpful in prevention of muscle cramps if circulation is poor.
• There aren’t any specific medications that have been shown to prevent cramping 100% of the time, however some medication including muscle relaxants show some benefit. Your doctor will determine whether this may be appropriate for you.
• Dynamic stretching before exercise and static stretching following exercise can help to stop muscles from going into spasm. Additionally, if a cramp begins unexpectedly during the day or night, stretching can help it to stop.
• Keeping fit and active with a regular exercise routine can maintain muscle conditioning. And overall well-being decreasing the likelihood of risk factors that contribute to muscle cramping. De-conditioned muscles are more prone to cramping as they become fatigued more quickly during exertion.

CITATIONS

• Bordoni B, Sugumar K, Varacallo MA. Muscle Cramps. [Updated 2023 Aug 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499895/