Muscle cramps are painful contractions or spasms of one or more of your muscles. Talk to your healthcare team about frequent cramping, because your doctor may be able to prescribe a medication that can help you.
Tips for Managing Muscle Cramps:
Stretch and massage. Stretch the cramped muscle and gently rub it to help it relax.
Apply heat or cold. Use a warm towel or heating pad on tense or tight muscles, or take a warm bath. If heat doesn’t work, try applying a cold towel or wrap ice in a towel and gently rub the cramped muscle.
When you have a cramp, sit up or stand up to stretch the tight muscle without hurting it. For example, if you have a cramp on your calf muscle (in the back of your leg), try pointing your toes up towards the knees or if you can, walk around slowly.
Tips to Prevent Muscle Cramps:
Stay hydrated. Fluids help your muscles contract and relax, so it’s important to avoid dehydration. A common recommendation is 8-10 cups of clear fluids per day. This is especially important after strenuous physical activity or on days you spend a lot of time outdoors.
Avoid alcohol and caffeine.
Stretch before and after physical activity.
Stretch before bed if you tend to have cramps at night.
Light exercise, such as riding a stationary bicycle for a few minutes before bedtime, can also prevent cramps while you’re sleeping.
If medicines are prescribed for cramping, take them as prescribed by your doctor.
Sources:
American Cancer Society, 2024. Leg Cramps.
Mayo Clinic, 2023. Muscle Cramp: Diagnosis & Treatment.
Mayo Clinic, 2023. Muscle Cramp: Symptoms & Causes.