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• To step
• Method 1 of 4: Remedy muscle cramps at home
• Method 2 of 4: Treat muscle cramps with medication
• Method 3 of 4: Treat smooth muscle cramps
• Method 4 of 4: Prevent muscle cramps
• Tips

You can get cramps in any muscle in the body, in skeletal muscles such as the calves, back, thighs, or hands, as well as smooth muscles such as those in the digestive system. A muscle spasm is an involuntary contraction of the muscle, usually as a result of dehydration, overload or a lack of electrolytes. Cramps can also be caused by the stimulation of the nerves. The treatment for muscle spasms depends on the muscle involved and what caused the spasm, but most of the time it's not serious and you can just get it right at home.

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Method 1 of 4: Remedy muscle cramps at home

1. Stop the activity. If you get cramps, stop what you were doing. A cramp can develop during exercise or while you are performing a normal daily task. When you feel the cramp coming on, stop what you are doing and try to fix it. Although it can be very painful, it usually has no long-term consequences.
   • Try massaging or rubbing the area where you have cramps. That can relax the muscle and improve blood flow in the area.
2. Rest the affected muscle. After the cramp, give the muscles a rest for a few days, especially if it involves the back. It often happens that the muscles continue to hurt after a cramp. Your muscles may be overloaded and need to recover for a while without putting further strain on them. Make sure to keep moving carefully to avoid stiffness.
   • You can continue to use the affected muscle lightly, but stop immediately if you feel cramping or pain coming on again. Try walking and doing some stretching, but don't twist or bend your upper body.
3. Rack. If you have muscle cramps, stretching can help. When you stretch, you pull the muscle in the opposite direction of the contraction so that you lengthen it. As you stretch, gently lengthen and pull the muscle. Do not stretch the muscle. If it hurts, stop. If the muscle is completely tight, hold it there, but don't go any further. Try to hold the stretch for 30 seconds.
   • If you have cramps in your calves, stand one meter away from the wall. Place your forearms against the wall and keep your knees and back straight. Your heels should stay on the floor. Lean forward. You should feel the stretch on the calf muscles. It should feel nice or neutral. If it hurts, stop.
   • For foot or calf cramps, sit down and pull your toes towards you. You feel the stretch on your calf and in the muscles of your foot.
   • For hamstring cramps, sit on the floor and stretch your legs out in front of you. Your feet should be relaxed. Bend at the waist and keep your back straight. Lower your upper body forward over your legs. Stop when you feel the stretch in the back of your legs.
   • For thigh cramps, hold on to a stable surface, grasp your ankle, and pull your foot toward your buttocks. You can feel this stretch on the front of your thigh.
   • If your hand cramps, put your palm against the wall with your fingers down, and push your hand into the wall.
4. Do gentle exercises if you have a cramp in your back. If you have cramps in your back, moving a little bit can help. Only do exercises when the pain has subsided or if the cramping is not too bad. Don't do it if you have severe cramps or if it hurts a lot. If the exercises make it worse, stop.
   • Walk around raising your knees higher than normal and keep your back straight. This gives a slight stretch on your lower back so that the cramps can be reduced.
   • Stretch your arms above your head. Repeat this 10 times and hold for 5-10 seconds each time. Do this 3-4 times a day. This will stretch the muscles in your back.
   • Lie down on the floor and pull one knee toward your chest. Hold for 10 seconds and switch sides. Repeat this 5-10 times, 2-3 times a day. You can also pull both knees to your chest. This move stretches your lower back while allowing the rest of your muscles to relax and "get out of hand".
5. Use a warm or cold compress. Heat relaxes the muscles and you can get rid of cramps. Cold reduces swelling and pain. The first time you get a cramp, put a cold compress on it. For the first few days, place an ice pack on the affected area. Leave the ice on for about 20-30 minutes every 3-4 hours. If the cramps persist, apply a moist, warm compress to the muscles for 20-30 minutes a few times a day.
   • Use heat before moving. Use cold when you rest afterward.
   • Apply a warm compress to the muscles every 4 hours for 15 minutes until the cramps disappear. Apply a cold compress every 2 hours for 12 to 15 minutes for the first few days.
   • Use a hot water bottle or heat wick, or an ice pack. You can also just fill a lemonade bottle with warm water, or put a bottle of water in the freezer. Or wrap ice cubes in a cloth or a bag of frozen peas.
6. Drink fluids and electrolytes. If your muscles are dehydrated, you need to drink a lot. Water and electrolytes (in the form of juice, sports drinks, etc.) can help you replenish the deficiencies. Sodium, potassium, calcium and magnesium are all necessary for your muscles to contract and relax properly.
   • If you know you will be exercising or putting a lot of strain on your muscles, make sure to supplement these substances with an electrolyte drink and water.
   • Muscle cramps can sometimes mean that you are deficient in certain vitamins and minerals. Make sure you take a good multivitamin supplement.

Method 2 of 4: Treat muscle cramps with medication

1. Treat cramps with painkillers. Sometimes muscle cramps can cause a lot of pain. Ask your doctor if you can take an over-the-counter medication, such as an anti-inflammatory pain reliever. This is, for example, ibuprofen or naproxen. You can also try acetaminophen.
2. Take an anti-inflammatory. That reduces inflammation or swelling in the affected area. An anti-inflammatory also stimulates blood flow so that the muscles can heal better. Your doctor may recommend an over-the-counter medicine with anti-inflammatory properties (such as ibuprofen) as first aid.
   • Side effects of ibuprofen include stomach and intestinal problems, but these are usually less severe than with aspirin. Side effects of ibuprofen include: nausea, heartburn, diarrhea, digestive problems, constipation, stomach pain, stomach cramps, dizziness, headache, nervousness or rash.
3. Take a muscle relaxer. If you have an injury or if you have constant or recurring cramps in a muscle, see your doctor. Your doctor can prescribe a medicine that relaxes the muscles and stimulates blood flow. Consult with your doctor if there are any medications you are taking that cause the cramps.
   • Inhibin (hydroquinine) is an agent used for moderate to severe muscle cramps, and it works by relaxing the muscles. While this can help well, anti-inflammatory painkillers (ibuprofen) seem to be more effective.
   • Muscle relaxants can be addictive. Keep an eye on that and pay close attention to your use.
4. See the doctor if the cramps are chronic. You should be able to remedy muscle cramps at home. But if the cramps are too painful, occur often, last a long time or affect other muscles, you should see your doctor. The cramps can be a sign of an underlying problem that needs to be treated.
   • Muscle cramps are usually not a condition themselves. But they can be a symptom of another problem that needs to be investigated and treated. The problem can range from overexertion to a digestive problem causing chronic cramps.

Method 3 of 4: Treat smooth muscle cramps

1. Recognize the symptoms of smooth muscle cramps. Symptoms of these cramps differ depending on the muscles involved. Cramps in the intestines can cause severe pain and diarrhea. Urinary cramps can develop if you have kidney stones, causing sharp pain and nausea, or vomiting. If you have airway cramps or trouble breathing, go to the emergency room right away. This can be fatal if you don't treat it on time.
   • Exclude or treat intestinal complaints such as gallstones or tumors. Urinary cramps will disappear if you urinate or have kidney stones removed. You can take medicines for the pain while you wait for them to go out.
2. Go to the doctor for cramps in the intestines, urinary tract or airways. Unfortunately, you cannot control these smooth muscles that reside in organs such as the heart and stomach. Cramps in these muscles usually mean there is an underlying cause.
3. Take medicine. If you have severe smooth muscle cramps, your doctor may prescribe medication for you. Medicines containing anticholinergic compounds can relieve intestinal cramps that do not respond to diet and lifestyle changes.
   • Your doctor can also prescribe medication to restore neurotransmitter levels, or recommend Botox to treat affected muscles. Discuss these options with your doctor.
4. Try antispasmodic medications if you have irritable bowel syndrome (IBS). An antispasmodic can help relax the bowels, reducing pain. If you have cramps in your gut, talk to your doctor and he / she can prescribe the right medication or prepare a treatment plan.
5. Go to the bathroom more often if you have a cramp in your bladder. One way to get rid of bladder cramps is to go to the bathroom every 1.5 to 2 hours. Then your bladder will remain empty, which hopefully hurts less. If the cramps subside, you can wait a little longer between two bathroom breaks.
   • Kegel exercises, pelvic floor muscle exercises, can also help with bladder spasms by strengthening and relaxing the bladder. To tighten your pelvic floor muscles, pretend that you are holding up your pee or as if you need to keep a wind in. Your doctor can give you more specific instructions if you find it difficult to perform the exercises properly.
6. Put a warm compress on your stomach for intestinal cramps. A warm compress can help relax all the muscles in the body. Lie on your back and put the compress on your stomach, but put something in between so you don't burn your skin. Keep the compress on your stomach for 10-15 minutes, and never for more than 20 minutes at a time. Relax while you wait for the cramps to subside.
   • You can make a warm compress yourself by using a large piece of flannel or other fabric. It should be able to cover your entire belly when folded in half. Now put a heat wick or jug ​​between the cloth. Wrap a large towel or blanket around yourself so that everything stays in place.

Method 4 of 4: Prevent muscle cramps

1. Drink enough. It is very important to stay hydrated if you want to prevent muscle cramps. Muscles are more likely to cramp when they are dehydrated. This is especially essential when you exercise. Drink at least 6-8 glasses of water or other healthy drinks per day.
   • Replenish electrolytes, especially sodium and potassium, when you exercise or are sick. You can do this through your diet or by drinking a sports drink with electrolytes.
2. Eat healthy. Stay healthy by eating the right things. With this you can prevent muscle cramps. By adjusting your diet, you can reduce intestinal cramps caused by irritable bowel syndrome. Potassium, antioxidants and healthy fats are especially good for muscle cramps. These foods are known to reduce muscle cramps:
   • Bananas, potatoes, plum juice, dried fruit, oranges, brown rice, avocado, spinach, seafood, almonds, flax seeds, oats, sesame seeds, tofu and kale.
3. Move. Regular exercise can help with muscle cramps by stretching and strengthening the muscles. This can help injured muscles. Physical therapy can also help repair muscles, which can reduce cramps. Regular exercise is also good for your overall health.
   • Consult with your doctor or physiotherapist about which movement is good for your muscles.
4. Stretch regularly. Because muscle cramps occur when a muscle contracts, stretching can prevent it. Stretching keeps your muscles loose and flexible. Stretch your muscles before and after exercise, especially if you are moving intensively or for long periods of time.
   • If you often have muscle cramps at night, stretch your muscles just before going to bed to loosen them up. You can also try light cardio exercises before going to sleep to loosen up muscles and prevent cramps, such as riding a stationary bike.

Tips

• If you have chronic or recurring cramps, see your doctor. Everyone has a cramp from time to time, but if it lasts for a long time, it can be a sign of an underlying problem that needs to be treated.
• Freeze water in a Styrofoam cup and massage the muscle with the ice. Massage the area where you have cramps for 10-12 minutes. Let it rest for 20 minutes. Then repeat it. Do this 6 times a day.
• Take a warm bath or shower to relieve the cramping. When you take a bath, put Epsom salt in it.