Muscle cramps are involuntary and sudden muscle contractions that do not relax. Cramps can cause sudden, tight, and intense pain while the muscle is locked in spasm.
Muscle cramps can affect any muscle under voluntary control (skeletal muscles) and can involve part or all of a muscle, or several muscles in a group.
10 Foods That Can Stop Muscle Cramps
Foods that can help stop cramps often contain electrolytes such as potassium, magnesium, and sodium, for example:
- Bananas
- Rich in potassium and high in complex carbohydrates
- Sweet potato
- Contains potassium and magnesium
- Coconut water
- Contains electrolytes such as phosphorus, calcium, sodium, and magnesium
- Watermelon
- High water content and also contains magnesium and potassium
- Spinach
- Rich in vitamins A and K, magnesium, potassium, calcium, and folate
- Lentils
- Full of magnesium and high in fiber
- Avocados
- Rich in potassium and magnesium
- Greek yogurt
- High in protein, and contains nutrients such as calcium and phosphorus
- Bone broth
- Is a hydrating liquid rich in sodium, calcium, and magnesium
- Salmon
Muscle cramps usually go away on their own within a few seconds or minutes and no treatment is needed. In addition to consuming foods with electrolytes and other nutrients, home remedies to help relieve muscle cramps include:
- Stop doing the activity that triggered the cramp
- Gently stretch and massage the cramping muscle, holding it in stretched position until the cramp stops
- Apply an ice pack for a few minutes to a severe cramp to help it relax
- Apply heat to tense/tight muscles
What Are Symptoms of Muscle Cramps?
The symptoms of a muscle cramp include:
- Sudden uncontrollable and painful muscle spasms
- Can last a few seconds to 15 minutes or longer
- May recur multiple times before going away
- Pain
- Can range in intensity from a slight tic to agonizing pain
- Muscle twitching
- Muscle may feel hard to the touch and/or appear visibly distorted
Muscle cramps most commonly affect the:
- Back of the lower leg/calf (gastrocnemius)
- Back of the thigh (hamstrings)
- Front of the thigh (quadriceps)
- Feet
- Hands
- Arms
- Abdomen
- Along the rib cage
Most muscle cramps are harmless but, in some cases, they can be a sign of a serious medical condition.
See a doctor if muscle cramps are:
- Severe
- Occur frequently
- Last longer than a few minutes
- Respond poorly to simple treatments
- Are not related to obvious causes such as dehydration or strenuous exercise
What Causes Muscle Cramps?
Causes of muscle cramps may include:
- Inadequate stretching
- Muscle fatigue
- Heat
- Dehydration
- Electrolyte depletion of salt and minerals (i.e., potassium, magnesium and calcium)
Risk factors for developing muscle cramps include:
- Age: infants and young children, and people over age 65
- Being ill
- Overweight/obesity
- Overexertion during work or exercise
- Taking certain medications
- Athletes during the preseason when the body is not conditioned
How Do You Prevent Muscle Cramps?
There are some steps that may be taken to help prevent muscle cramps, such as:
- Work toward better overall physical fitness
- Do regular stretching exercises before and after workouts on muscle groups that are most likely to cramp
- Drink plenty of water before, during, and after exercise or sports
- Warm up thoroughly before exercise or sports
- Cool down thoroughly after exercise or sports
- Consume a healthy, balanced diet with plenty of fruits and vegetables
- Wear properly fitted shoes and avoid high heels
- Get massages regularly
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United States. American Academy of Orthopaedic Surgeons. "Muscle Cramps." June 16, 2022. https://orthoinfo.aaos.org/en/diseases--conditions/muscle-cramps
Australia. Department of Health, State Government of Victoria, Australia. BetterHealth. "Muscle Cramp." June 16, 2022. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/muscle-cramp
United States. Warner Orthopedics & Wellness. "10 Foods to Stop Muscle Cramps." June 16, 2022. https://warnerorthopedics.com/10-foods-muscle-cramps/