Muscle Cramping & Spasms

Muscle cramps are sudden, involuntary contractions of a muscle or group of muscles that can cause intense pain and discomfort.

They can affect anyone at any age and are commonly experienced in the legs, arms, hands, and feet. There are various causes of muscle cramps, including dehydration, mineral deficiencies, nerve compression, and muscle strain.

There’s a lot more to muscle cramps than just eating a banana for the potassium!

Mineral deficiencies (other than potassium) such as calcium and magnesium, can also cause muscle cramps. These minerals play an important role in muscle function and are necessary for normal muscle contractions and relaxation. Further, electrolytes (minerals) won’t just be automatically absorbed into your body – if this were true you probably wouldn’t be having muscle cramps, “Charlie horse”, foot cramps or nocturnal leg cramps in the first place.

Electrolytes can be tough to absorb for a few reasons:

Acid blocking prescription drugs and antacids (minerals need acid to be absorbed)
Tannins (chemicals in coffee, tea, wine)
Alcohol

Lack of electrolytes is typically due to:

Poor diet (minimal fresh veggies, nuts, fruits, etc)
Excessive sweating. People whose clothes have a white ‘stain’ on them after sweating have a heavy loss of electrolytes in their sweat.
Poor hydration, with the wrong fluids (soda, energy drinks, coffee, tea, etc)

Nerve compression, such as sciatica or pinched nerves, can also cause muscle cramps. Nerve compression occurs when a nerve is compressed or pinched between bones, muscles, or other tissues, causing pain and muscle cramps. This can be caused by injury, disease, or other underlying conditions.

Muscle strain, such as overuse or injury, can also cause muscle cramps. Overuse can occur when a muscle is overworked or strained, causing it to become tight and prone to cramping. This can be caused by repetitive motions, excessive exercise, or poor posture.

Additional Causes of Muscle Cramps:

Poor Blood Flow
Dehydration
Muscle Fatigue
Diuretic Medication (i.e. water pills)
Vitamin D Deficiency
Magnesium deficiency
Hyperventilation (breathing too fast and hard)
Excessive Vomiting
Imbalance of Electrolytes

Fortunately, there are many natural remedies and lifestyle solutions that can help alleviate muscle cramps.

Stretching
One of the most effective ways to prevent muscle cramps, stretching helps to increase flexibility and improve muscle function, which can help prevent cramping. Gentle stretching exercises, such as calf stretches, hamstring stretches, and quad stretches, can be performed regularly to help prevent muscle cramps.

Massage
Another effective solution for muscle cramps, massage to the affected muscle can help to relax it, relieve pain, and improve circulation. This can help to alleviate cramping and prevent future muscle spasms.

Diet:
A diet rich in calcium, magnesium, and potassium can also help prevent muscle cramps. These minerals are essential for muscle function and can be found in foods such as leafy greens, dairy products, nuts, and seeds.

Hydration
This is an endlessly debated topic in the world of sport science and it seems the majority of the research today points away from dehydration being a definite cause of muscle cramping, believe it or not!

Regardless, staying hydrated is always a good idea and can certainly be a part of the muscle cramp puzzle in some people. Today’s recommended fluid intake is roughly 1/2 your body weight in ounces. This includes pretty much all fluids except alcohol (although tea and pure water are the best!) Hydration with adequate electrolytes can help keep the muscles hydrated and functioning properly.

Top Treatments for Muscle Cramps and Spasms

Treatment for foot cramps, muscle cramps, leg cramps, “charlie horse” or nocturnal leg cramps can be done naturally.

Muscle Cramp Tension Formula provides important electrolytes and soothing herbs to help lessen occasional nighttime or exercise-related leg muscle cramps and ease muscle tension while promoting overall relaxation.
Electrolyte Energy Formula contains the electrolytes you need to keep muscles from cramping.
Make sure you take a vitamin B-6 supplement; B-6 helps to escort magnesium (an important muscle-relaxing electrolyte) and other electrolytes into the muscles.
Get your thyroid and vitamin D levels checked. Thyroid problems and low vitamin D can cause muscle cramping.
If you’re taking an acid blocking drug for reflux, take a look at our advice on getting rid of acid reflux.
Eating plenty of leafy greens, nuts, seeds, and other vegetables will supply you with a constant supply of electrolytes.

The Muscle Cramp Relief bundle is our go-to when cramps and spasms are a problem!

In conclusion, muscle cramps are a common and painful condition that can be caused by various factors, including dietary imbalances, mineral deficiencies, nerve compression, muscle strain and dehydration. However, there are many natural solutions and remedies, such as stretching, massage, a healthy diet, and staying hydrated, that can help alleviate muscle cramps and prevent future muscle spasms.

Here’s a more detailed video covering muscle cramps and spasms:

References:

"Muscle Cramps: Causes and Treatments." Mayo Clinic, Mayo Foundation for Medical Education and Research, 22 May 2020, www.mayoclinic.org/diseases-conditions/muscle-cramps/symptoms-causes/syc-20350820.
"Muscle cramps." National Health Service (NHS), UK, 17 Aug. 2020, www.nhs.uk/conditions/muscle-cramps/.
"Stretching for Prevention of Muscle Cramps." Healthline, Healthline Media, 21 Sept. 2020, www.healthline.com/health/stret