A muscle cramp is a sudden, unexpected tightening of one or more of the muscles. It can cause mild discomfort, and at times is very painful. There are multiple reasons for cramps to occur, such as exercising or working out hard, especially if one is not accustomed to it. Sports persons tend to get muscle cramps while playing. Straining or overusing a muscle, as it happens with lifting or pushing heavy objects, can result in muscle cramps. Some medicines like sleeping pills, diuretics (used to remove extra salt and water from the body), anti-inflammatory drugs, and lipid-lowering drugs, can cause muscle cramps over long and even short-term use. It can be due to compression of the nerves, stemming from problems such as a spinal cord injury or prolapsed intervertebral disc in the backbone. Leg muscle cramps can also occur due to wearing high-heeled shoes. Dehydration and associated electrolyte imbalance also result in muscle cramps. Some women suffer from cramps in advanced pregnancy because of the load by the gravid uterus on the leg muscles. For the same reason, obese people can get frequent muscle cramps. Women get cramps in the abdomen and legs during menstrual periods due to hormonal changes. Diseases where the peripheral blood circulation is reduced, like diabetes or peripheral vascular disease, can have muscle cramps as one of the manifestations. Muscle cramps occur in liver, kidney, and thyroid disorders, where the electrolyte balance is disturbed. Muscle cramps occur mostly in the legs, most often in the calf muscles. They usually last for seconds to minutes. After the cramp eases, the area might be sore for hours or days. The cramps mostly subside spontaneously. However, it is advisable to seek medical consultation if they are recurrent and severe. If there is leg swelling, skin colour changes, and or associated muscle weakness, one should consult a doctor. Some preventive measures can help avoid muscle cramps. Drinking plenty of fluids per day (not tea/coffee), helps in preventing muscle cramps. Light stretching of the limbs, particularly the legs, is useful in preventing muscles from getting tight. Just stretching the legs slightly before sleeping can help prevent cramps during sleep. Those in sports should do stretching exercises regularly, particularly before playing. Avoiding obesity or reducing weight if overweight as it helps to ease the load on the muscles and prevents muscle cramps Foods rich in vitamins B1 and B12, vitamin D, sodium, potassium, calcium, and magnesium help in preventing muscle cramps. Whole grains, milk products like yoghurt and cheese, fruits like bananas, oranges, watermelon, and pumpkin, vegetables like kale, beans, lentils, nuts, and seeds, and fish like salmon, are some foods rich in these nutrients. If one gets cramps often, they should include one or more of these items in their diet. Alcohol and tobacco should be avoided as both tend to damage muscles directly and narrow the blood vessels, thus affecting the blood supply to the muscles. One should wear good fitting comfortable shoes, instead of high heels, particularly if they have to walk much. Hot showers help to relax tight muscles. Simple measures adopted, along with adequate physical activity and a balanced nutritious diet, can prevent uncomfortable muscle cramps. If one does get muscle cramps, it is advisable to hold the leg in the same position for a moment to let the cramp pass. Lightly massage the affected part. If sitting, try to get up and move around. This stretches the muscles slightly and can stop cramps. Hot or cold fomentation is useful in relaxing the muscles and reducing tightness. Gentle massage of the limb is also helpful. Young women with dysmenorrhoea (painful abdominal and leg cramps during menses) can benefit a lot from hot compression of the affected part by using a heating pad or hot water bottle. The moment cramps start, this can be done to prevent severe discomfort. Painkillers and muscle relaxant drugs also help to ease severe discomfort due to cramps. Dr Rachna Pande is a specialist in internal medicine.
