Muscle Cramps

Muscle cramps are sudden, painful, involuntary contractions of a muscle. They commonly affect calves, feet, and thighs. Most cramps are harmless and settle on their own, though they can wake you from sleep and temporarily disable the muscle. Understanding common causes helps prevent repeat attacks.

Common causes

• Dehydration — especially in Indian summers, after heavy sweating, long sport.
• Electrolyte imbalance — low sodium, potassium, magnesium, calcium.
• Overuse — unaccustomed exercise, long standing, repetitive work.
• Pregnancy — particularly in the second half.
• Ageing — commoner in older adults.
• Night cramps — common in older people; multifactorial.
• Medicines — diuretics, statins, some asthma and blood-pressure medicines.
• Medical conditions — low thyroid, kidney disease, diabetes, nerve conditions, peripheral arterial disease (calf cramps with walking, relieved by rest).
• Alcohol.

What to do during a cramp

• Stretch the cramping muscle — for a calf cramp, pull the toes upward towards the shin; for a hamstring cramp, straighten the leg and bend forward.
• Gentle massage.
• Warm compress, or walking gently on the affected leg once the spasm eases.
• Drink ORS or water.

Prevention

• Stay hydrated — water through the day; ORS if very active or hot.
• Balanced diet — include dal, milk, curd, banana, leafy greens, nuts (for magnesium, potassium, calcium).
• Regular light stretching before sleep and after sport.
• Well-fitting footwear, especially if on feet all day.
• Warm-up before exercise; cool-down after.
• Address medical causes — thyroid, diabetes, anaemia, medication side-effects.

When to see a Health Expert

• Frequent severe cramps disturbing sleep or daily life.
• Cramps with swelling, redness, weakness, or numbness.
• Calf cramps with walking that ease with rest — rule out peripheral arterial disease.
• Cramps with other concerning symptoms — persistent fatigue, weight change, muscle wasting, difficulty swallowing.
• Pregnancy with severe/frequent cramps — usually benign, but worth mentioning at antenatal visits.