Try massaging or rubbing the area with the spasm. This can help relax the muscle and increase blood flow to the area.
You may use the affected muscle lightly, but stop using it if you feel a cramp or pain coming on. Try gentle walking or stretches, but don’t twist or bend the torso.
For calf cramps (Charley horse), stand a few feet from a wall. Place forearms against the wall while keeping the knees and back straight. Heels should be touching the floor. [7] X Research source Lean forward. You should feel the calf muscles stretching. The feeling should be pleasant or neutral. If you feel any pain, stop. [8] X Research source For foot or calf cramps (Charley horse), sit down and flex the toes on the cramping leg upward toward the nose. You can also gently pull the foot towards your head. You should feel pulling in your calf or foot muscles. For a hamstring cramp, sit on the floor and extend your legs in front of you. Your feet should be neither pointed or flexed. Bend at the waist while keeping your back straight. Lower your chest towards your legs. Stop bending once you feel the stretch in the back of your legs. [9] X Research source For a cramp in the thigh, hold on to a stable surface, grab your ankle, and gently pull your foot back towards your rear. The pull will be along the front of your thigh. For a spasm in the hand, rest the palm flat against the wall and push the hand against the wall with the fingers facing down. [10] X Research source
Walk around as you lift your knees higher than normal and keep your back straight. This provides a gentle stretching movement to your lower back that may help uncramp the muscle. Raise your arms over your head. Repeat 10 times, and hold for 5-10 seconds. Do this 3-4 times per day. This helps stretch the muscles in your back. Lie on the floor and pull a knee gently to your chest. Hold for 10 seconds and switch sides. Repeat 5-10 times, 2-3 times a day. [11] X Research source You can also pull both of your knees to your chest. These movements stretch out your lower back while letting the rest of your muscles relax and “unkink. "
Remember the phrase: “heat to play, ice to stay. " Use heat when activity will occur afterwards. Use ice when you will be sedentary and resting after. Apply heat for 15 minutes every 4 hours until the cramp is gone. Apply a cold press for 12-15 minutes every 2 hours for the first couple of days. Use a heating pad or a heat patch, or an ice pack or an ice patch. You can also try a bottle full of hot water or frozen water. Or try wrapping ice in a cloth or a pack of frozen peas.
If you know you’ll be exercising a lot or using your muscles vigorously, make sure to replace these nutrients with an electrolyte drink and water. [12] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Muscle spasms can sometimes indicate a deficiency in vitamins or minerals in the body. Make sure to take high-quality multivitamins and multi minerals.
Ibuprofen side effects most commonly include gastrointestinal issues, but they’re lower than the effects from aspirin. Ibuprofen side effects include: nausea, heartburn, diarrhea, indigestion, constipation, abdominal cramps, dizziness, headache, nervousness, or rash. [15] X Research source
Flexeril (cyclobenzaprine) is a commonly prescribed medication for moderate to severe muscle spasms that works on your central nervous system to relax your muscles. While this is helpful, NSAIDs (like ibuprofen) have been shown to relieve acute symptoms from muscle spasms more effectively. [18] X Research source Some muscle relaxers are highly addictive. Keep this in mind and monitor intake.
Muscle spasms themselves are not usually a diagnosis. Instead, spasms can mean that there is another issue that needs to be diagnosed and treated. The issue can range from simple overuse of the muscle to an underlying metabolic disorder for chronic spasms.
Rule out or treat intestinal problems, such as gallbladder stones or tumors. Urinary spasms will often lessen once you pass or remove kidney stones. You might be able to use medication to treat the pain while waiting for them to pass. [20] X Research source
Your doctor may prescribe medications to restore neurotransmitter levels or Botox to paralyze the affected muscles. You should discuss these options with your doctor.
Kegel exercises, also called pelvic floor exercises, can also help bladder spasms by strengthening and relaxing the bladder. To tighten your pelvic muscles, squeeze your bladder muscles like you were trying to stop urine from flowing or trying to stop yourself from passing gas. Your physician can give you specific instructions if you are struggling to get them right. [23] X Research source
To make your own heat pack, find a large piece of flannel or cloth. It should cover your abdomen when you fold it. Cover the cloth with a heating pad or heated water bottle. Wrap a bath towel or other fabric around you to keep everything snug and in place.
Replace electrolytes, especially sodium and potassium, when you’re exercising or sick. You can do this through diet or electrolyte-enhanced beverages. [25] X Research source
Bananas, potatoes, prune juice, dried fruits,oranges, brown rice, avocados, spinach,seafood, almonds, flaxseed, oats, sesame seeds, tofu, and kale.
Talk to your doctor or physical therapist about what exercises will help your muscles.
If you have muscles that often cramp at night, stretch those muscles before bed to loosen them up. [27] X Research source You may also try light cardio, like riding a stationary bike, before sleeping to loosen the muscles and prevent cramps.
