Muscle Cramps: Causes, Symptoms and How to Prevent Them

Muscle cramps are sudden, involuntary contractions that most often show up in the thighs, feet, hands and calves. They are usually triggered by overworked muscles, dehydration or low electrolyte levels such as magnesium, potassium and calcium, and night cramps often add poor posture or long hours sitting or standing into the mix. Good hydration, a gradual training load, proper stretching and the right minerals are the simplest ways to keep them from coming back.

What Are Muscle Cramps?

They may only last a few seconds or drag on for a couple of minutes, but muscle cramps can be genuinely painful while they last. A cramp is a sudden, involuntary contraction or spasm in one or more muscles. It can happen almost anywhere in the body, though it shows up more often in:

  • Thighs.
  • Feet.
  • Hands.
  • Arms.
  • Abdomen.
  • Along the rib cage.

How long does a muscle cramp usually last?

A muscle cramp can last anywhere from a few seconds to several minutes, and while it usually passes on its own, the sudden, involuntary contraction can be quite painful while it lasts.

Which muscles cramp the most?

Cramps can affect almost any muscle, but they show up most often in the thighs, feet, hands, arms, abdomen and along the rib cage.

Why Do I Get Muscle Cramps?

Muscle cramps are very common, especially among athletes, and they can come from several different sources:

  1. Overworking or straining the muscle.
  2. Nerve compression.
  3. Dehydration.
  4. Low levels of electrolytes such as magnesium, potassium or calcium.
  5. Reduced blood supply to the muscle.
  6. Pregnancy.
  7. Side effects of certain medications.

Can dehydration cause muscle cramps?

Yes. Muscles need fluid to work properly, and not drinking enough before, during or after activity is one of the most common triggers of cramping.

Are muscle cramps a sign of low electrolytes?

Low levels of electrolytes such as magnesium, potassium or calcium can make muscles more prone to sudden contractions, especially after heavy sweating.

Replacing what you lose through sweat is one of the easiest habits to build into a training routine, and it is worth understanding why the body needs to replenish electrolytes in the first place.

Why Do I Get Cramps at Night?

Waking up in the middle of the night because your leg has seized up is not a pleasant experience, but what actually causes it?

This is not exclusive to athletes, even though training is one of the leading causes. Night cramps can also come from:

  • Changes in temperature.
  • Standing or sitting for long stretches, such as during a desk job.
  • Sleeping with your legs in an awkward position.
  • Side effects of certain medications.

Why do leg cramps happen more often at night?

Night cramps are not exclusive to athletes and can be linked to temperature changes, spending long hours standing or sitting during the day, or resting in an awkward leg position while asleep.

Can sitting or standing too long cause night cramps?

Yes, staying in the same position for long stretches, such as during a desk job, can contribute to the leg cramps that show up later that night.

Magnesium plays a role here too, and a closer look at how zinc and magnesium before bed support recovery and sleep shows why the two habits often go together.

How to Prevent Cramps?

  1. Training: Match the intensity and duration of your sessions to where you are right now, so the muscle can adapt gradually instead of being forced. Stretching once the session is over helps the muscle return to its natural length instead of staying contracted.
  2. Hydration: Drink plenty of fluids throughout the day, since muscles need fluid to work properly. Hydrating before and after activity matters just as much as during it.
  3. Mineral intake: A healthy, balanced diet is the foundation, but it can sometimes fall short, so adding a little salt to meals or drinking an isotonic drink can help. This is not recommended for people with high blood pressure or heart or kidney conditions, since extra salt can make those conditions worse. Check with your doctor if that applies to you.
  4. Gear: Wearing the right clothes and footwear makes the activity easier instead of adding extra strain.

Does stretching after exercise prevent cramps?

Stretching once a session is finished helps the muscle return to its natural length instead of staying contracted, which lowers the chances of a cramp appearing afterward.

Is it safe to add extra salt to prevent cramps?

Adding a little extra salt or an isotonic drink can help when diet alone falls short, but it is not recommended for people with high blood pressure or heart or kidney conditions, who should check with their doctor first.

What minerals help prevent muscle cramps?

Magnesium, potassium and calcium are the minerals most closely linked to muscle contraction and relaxation, and keeping them at healthy levels supports fewer cramps.

If you want to go deeper on one of them, this guide to magnesium citrate, its benefits and how to take it is a good place to start.

For an extra hand with the mineral side of things, JustLoading's Campree anti-cramping capsules are built specifically to support this part of the equation.

CRAMPFREE: Our Anti-Cramp Function

One of our latest launches is CRAMPFREE, a capsule built around an anti-cramp function. It combines five minerals that support healthy muscle contraction and relaxation together with three B vitamins, B1, B6 and B12, which help the body absorb sodium and potassium.

What does CRAMPFREE contain?

CRAMPFREE combines five minerals that support healthy muscle contraction and relaxation together with three B vitamins, B1, B6 and B12, which help the body absorb sodium and potassium.

It also helps you stay properly hydrated by supplying key electrolytes such as potassium and magnesium. This year has brought a steady stream of new products, benefits and flavours. Do you already have a favourite? Follow our social channels so you never miss what comes next from JustLoading.

Remember: if you have any doubts about your particular case, speak to a healthcare professional. Food supplements are not a substitute for a varied and balanced diet.