UAMS News Syndication Block

Has a muscle cramp ever woken you up in the middle of the night? Or stopped you in your tracks in the middle of an activity? Muscle cramps, or “charley horses” as they are sometimes called, are extremely common and occur when muscles involuntarily contract and cannot relax. The most notorious sites for cramps are the calves, thighs and arch of the foot. Cramps usually last for seconds to minutes. After the cramp eases, the area might be sore for hours or days. Almost everyone gets a cramp at some point in the course of day-to-day activities. For example, people who become fatigued and dehydrated while participating in sports in warm weather often complain of muscle cramps. And if you’ve ever wondered exactly why a muscle cramp is called a “charley horse,” the exact origin of the term is not known but was used as far back as the 1880s to describe a leg cramp common to baseball players.

A muscle cramp can occur when you do any exercise. It can also happen while you sit, walk, or even just sleep. Sometimes the slightest movement that shortens a muscle can trigger a cramp. Some people are predisposed to muscle cramps and get them regularly with any physical exertion. Cramps are very common among endurance athletes and older people who perform strenuous physical activities. Athletes are more likely to get cramps in the preseason when the body is not conditioned and therefore more subject to fatigue. Cramps often develop near the end of intense or prolonged exercise. Older people are more susceptible to cramps due to normal muscle loss that begins in the mid-40s and accelerates with inactivity. As you age, your muscles cannot work as hard as they used to. The body also loses some of its sense of thirst and its ability to sense and respond to changes in temperature.

Overuse of a muscle, dehydration, muscle strain or simply holding a position for a prolonged period of time may result in a muscle cramp. 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 can produce cramp-like pain in your legs and feet while you’re exercising. These cramps usually go away soon after you stop exercising. Compression of nerves in your spine can also produce cramp-like pain in your legs. Walking in a slightly flexed position, such as when pushing a shopping cart ahead of you, may improve your symptoms. Too little potassium, calcium or magnesium in your diet can contribute to leg cramps. Some diuretic medications prescribed for high blood pressure cause loss of potassium. Muscle cramps are also part of certain conditions such as diabetes and anemia.

Night leg cramps happen when leg muscles suddenly tighten during sleep. Also called nocturnal leg cramps, night leg cramps usually involve calf muscles, although muscles in the feet or thighs might cramp as well. Stretching the tight muscle with force can relieve the pain. Most of the time, there’s no known cause for night leg cramps. In general, they’re likely the result of tired muscles and nerve issues. The risk of having night leg cramps increases with age. People who are pregnant also are more likely to have night leg cramps. Kidney failure, diabetic nerve damage and issues with blood flow are known to cause night leg cramps. But if you have one of these conditions, you probably already know. And you are likely to have symptoms other than just night leg cramps. People who take medicines that increase urine output might be more likely to have night leg cramps, but it’s not known if there is a direct link.

To avoid getting muscle cramps, be sure to drink plenty of liquids every day. Muscles need fluids to work well. During any kind of physical activity, you should drink liquids regularly. And keep drinking water or other liquids without caffeine or alcohol after the activity. Low-sugar sports drinks, low fat cow’s milk, or electrolyte-rich foods like yogurt, bananas, lentils, and spinach can help replace lost electrolytes. And stretch gently before and after using any muscle for a time. To avoid getting leg cramps at night, stretch before bedtime. Light exercise, such as riding a stationary bicycle for a few minutes before bedtime, may also help prevent cramps from occurring while you sleep. Muscle cramps usually disappear on their own and are rarely serious enough to require medical care. However, if you experience frequent and severe muscle cramps or if your cramps disturb your sleep, it’s a good idea to see a health care professional.