How Can I Stop the Pain of Muscle Cramps?

Many muscle cramps are caused by an electrolyte imbalance brought about by dehydration and overexertion. Inactivity—regardless of fluid intake—is another significant cause of cramping. Some individuals, however, seem particularly predisposed to painful cramps without a clear explanation why.

If chronic cramping is causing you pain, what can you do about it?

Try a gentle massage. Lightly rub on and around the sore part of your body to relax the contracting muscle.

After massaging the painful spot, slowly stretch out the affected area as far as you can without pain.

Drink water. If you are dehydrated, water will usually be enough to rehydrate your body. You can also try electrolyte-enhanced water if you like.

What about tonic water?

Some people swear by drinking tonic water, which contains quinine, to prevent cramping. However, quinine can be toxic in even small amounts to some individuals, causing a variety of symptoms including rashes and even deadly heart complications.

Check your diet. You may be more prone to muscle cramps if your diet is short on calcium or potassium. Dairy products such as yogurt and milk are good sources of calcium, and foods like sweet potatoes, turkey, bananas, or orange juice will give you a potassium boost.

Ice it. Try rubbing the cramping area with ice to both reduce inflammation and relieve pain. Massage for 10 minutes, or until the area turns bright red.

Or heat it up. Some folks find they prefer heat over ice to relax muscles and aid in circulation. Use a heating pad for 20 minutes, or take a warm shower or bath, then massage.

Take a walk. Since some muscle cramps are brought on by inactivity, be sure to move around to warm the muscle up and help increase blood flow to the area.