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This article was co-written by Eric Christensen, DPT. Eric Christensen is a physical therapist in Chandler, Arizona. With over ten years of experience, Eric works in both orthopedics and neurology, specializing in orthopedic and cast prescriptions, vestibular reprogramming, and manual therapy. He holds a bachelor’s degree in exercise science with a major in sports medicine from Cporado State University and a doctorate in physical therapy from the University of Regis. In fact, Eric takes a developmental approach to rehabilitation, using the Selective Functional Movement Assessment technique. He uses functional motion modeling and manual therapy to return patients to previous levels of function.
There are 27 references cited in this article that you can see at the bottom of the page.
This post has been viewed 15,648 times.
Muscle spasms can occur in any muscle part of the body, including skeletal muscles, thigh muscles, back muscles, hand muscles, and smooth muscles such as the digestive tract. This is an involuntary muscle contraction caused by a lack of water, overworked muscles, or a complete lack of essential electrolytes. [1] X Research Source Agabegi, S. (2013). Step-up to medicine (3rd ed.). Philadelphia: Wpters Kluwer/Lippincott Williams & Wilkins. This condition also occurs when nerves become irritated. Although treatment for muscle spasms depends on the location of the muscle and its cause, most cases are not serious and can be treated at home. [2] X Research Source
Steps
Treat Muscle Spasms at Home
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Stop working. When a muscle begins to contract, you must immediately stop the activity you are doing. Muscle spasms can occur when you are exercising or doing housework. As soon as signs of muscle contraction appear, you must stop the work and find a way to deal with the situation. [3] X Research Sources Muscle spasms cause pain but are generally not of concern in the long term. [4] X Research Sources
- Try massaging and massaging the muscle contraction. Massage therapy helps to relax muscles and increase blood circulation to this area. [5] X Research Sources
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Let your muscles rest. You should let the sore muscle rest for a few days, especially if the pain is in the back. It’s normal to feel pain after a spasm, but it’s also possible that the muscle is still tight and you need time for the painful area to recover to its original state. Remember to gently exercise this area during rest to prevent muscle stiffness.
- You can gently move the affected muscle, but stop if you feel cramping or pain. Try gentle walking or stretching, but don’t twist or bend your upper body.
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Stretch. Stretching can be effective when cramps or muscle spasms occur. When stretching, remember to push that part of the muscle in the opposite direction of the withdrawal, causing the muscle to stretch longer, but the movement must be gentle and not overstretched. When you feel pain, you must stop immediately. If you feel a stretch in that area, you should keep the pull still and not try to apply extra force. You need to hold each pull for about 30 seconds. [6] X Research Source
- For calf cramps, you would stand about a meter away from the wall, resting your arms on the wall while keeping your knees and back straight. The heel should touch the floor. [7] X Research Source Lean forward, when you feel your calf muscles relax. This sensation may be pleasant or normal, but if it hurts, it must be stopped. [8] X Research Sources
- For foot or calf cramps, sit down and bend your toes toward your nose, otherwise you can gently pull your feet toward your head. This move makes you feel the calf and foot muscles being pulled.
- When you have a hamstring cramp, you need to sit on the floor and stretch your legs in front of you, feet not pointing forward nor flexing. Bend down at the waist but keep your back straight, lowering your chest to your feet. Stop bending when you feel a stretch in the back of your leg. [9] X Research Source
- When you have a thigh cramp, lean against a firm surface and grab your ankle, gently pulling your foot back. [10] X Source of study Traction directed along the front of the thigh.
- For hand cramps, place your palm pressed against the wall and push your hand against the wall, with fingers facing down. [11] X Research Source
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Do light exercises when your back muscles contract. Light exercises can be helpful for back spasms. You should only exercise when the spasm has subsided or only mild cramps, and not if the condition is severe or very painful. Any movement that causes the back muscles to contract more intensely, you must stop immediately.
- Walk with your knees raised above normal while keeping your back straight. This walk creates a slight pulling motion for the lower back and can help relieve spasms. [12] X Research Source
- Raise your arms above your head, repeat 10 times and hold for 5-10 seconds. You should do it 3-4 times a day to stretch the muscles in your back. [13] X Research Source
- Lie on the floor and pull your knees slightly up to your chest. Hold for 10 seconds and switch sides. Repeat the movement 5-10 times, 2-3 times a day. [14] X Research Source You can also pull both knees up to your chest at the same time. These movements help stretch the lower back while letting the rest of the muscles rest and “relax”. [15] X Research Source
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Use a heating pad or cold pack. Heat helps relax muscles and stop constriction, while cold reduces swelling and pain. The first time you have a spasm, you should use a cold pack, placing an ice pack on the sore muscle for the first few days. Each time you apply, place the ice pack for 20-30 minutes and 3-4 hours apart. Then, if the spasm persists, apply a hot wet washcloth for 20-30 minutes throughout the day. [16] X Research Source
- Remember the saying: “Apply hot when playing and cold when resting”. You should apply heat when you need to exercise afterwards, and cold compress when you are resting or sitting still.
- Apply heat for 15 minutes every 4 hours until the cramps are completely gone. Apply cold for 12-15 minutes every 2 hours for the first few days.
- Use heating pads or heat patches, ice packs, or cold patches. You can also use a hot or frozen water bottle, or wrap ice in a cloth or use a bag of frozen beans. [17] X Research Source
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Drink enough fluids and electrolytes. When muscle loses water, you must rehydrate it. Water and electrolytes (in the form of fruit juices, sports drinks, etc.) can replenish a depleted supply. Sodium, potassium, calcium, and magnesium are essential to help muscles contract and release better.
- If you know in advance when you need to exercise a lot or use your muscles at a high intensity, you should replace the nutrients with electrolyte drinks and water. [18] X Trusted Source PubMed Central Go to Source
- Muscle spasms are sometimes a sign of a vitamin or mineral deficiency in the body. You should take a high-quality multivitamin or multimineral tablet.
Treat Muscle Spasms with Medicine
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Treat muscle spasms with over-the-counter pain relievers. Sometimes muscle contractions are very painful, so talk to your doctor about taking an over-the-counter pain reliever, such as a non-steroidal anti-inflammatory drug (NSAID). Examples of these drugs are ibuprofen (Advil) or naproxen sodium (Aleve). [19] X Research Source You can also try acetaminophen (Tylep). [20] X Trusted Source Consumer Reports Go to Source
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Take anti-inflammatory drugs. This medication reduces excessive inflammation or swelling in the area of the spasm, and helps increase blood circulation for faster healing. Most likely, your doctor will recommend an over-the-counter anti-inflammatory drug (such as ibuprofen) as first-line treatment. [21] X Trusted Source American Academy of Family Physicians Go to Source
- The most common side effect of ibuprofen is gastrointestinal problems, but not as serious as those caused by aspirin. Side effects of ibuprofen include: nausea, heartburn, diarrhea, indigestion, constipation, abdominal cramps, dizziness, headache, restlessness or rash. [22] X Research Source
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Take muscle relaxants. You should see a doctor if you have an injury or if muscle spasms are frequent, or recurring. Your doctor may prescribe medication that relaxes the muscles and increases blood circulation. [23] X Trusted Source Mayo Clinic Go to Source Consult your doctor if any medications cause muscle spasms. [24] X Research Sources
- Flexeril (cyclobenzaprine) is a medication commonly prescribed to treat moderate to severe muscle spasms that act on the central nervous system to relax muscles. While this is also effective, nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen have been shown to be more effective for acute muscle spasms. [25] X Research Sources
- Some muscle relaxants are very addictive, you need to keep this in mind to monitor your dosage.
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Talk to your doctor if muscle spasms are chronic. While this condition can be treated at home, if the spasms are very painful, frequent, prolonged, or affect other muscles, then you need to see a doctor. It’s likely it’s a symptom of another underlying problem that needs to be treated. [26] X Research Source
- Often, muscle spasms are not a disease in themselves, but rather a sign that there is another problem that needs to be diagnosed and treated. The range of causes is very wide, ranging from just excessive muscle movement to metabolic disorders to chronic spasms.
Smooth Muscle Spasm Treatment
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Distinguish symptoms of smooth muscle spasm. The symptoms are not the same because it depends on which muscle is contracted. Bowel spasms cause sharp pain and diarrhea, while urinary tract muscle spasms often occur in the presence of kidney stones, causing sharp pain, nausea, and vomiting. If you have respiratory muscle spasms or have trouble breathing, get medical help right away. Symptoms can be fatal if not treated promptly.
- Rule out or treat intestinal problems, such as gallstones or tumors. Urinary tract spasms usually subside after you pass urine or have a kidney stone surgically removed. You can take pain relievers while you wait for the stones to pass. [27] X Research Source
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Seek medical intervention for gastrointestinal, urinary, or respiratory muscle spasms. Unfortunately, you can’t control these smooth muscles, which are found in organs like the heart and stomach. The muscle spasms here are sometimes a sign of a medical condition that you haven’t figured out yet. [28] X Research Sources
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Take medicines. If smooth muscle spasms are severe, your doctor may prescribe medication for you to take. For example, medications such as anti-chpinergic drugs are effective for intestinal muscle spasms that are not caused by dietary or lifestyle changes.
- Your doctor may prescribe medication to help restore neurotransmitter levels, or inject a botox solution that paralyzes the affected muscles. You should discuss these options with your doctor.
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Take antispasmodics if you have irritable bowel syndrome (IBS). Irritable bowel syndrome causes intestinal muscle spasms, and antispasmodics work to relax the intestines, reducing pain. Consult your doctor if you experience this syndrome, they will prescribe the right antispasmodic medicine and develop a treatment plan for you. [29] X Research Sources
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Schedule a trip to the bathroom if you have bladder spasms. One way to treat bladder spasms is to go to the bathroom regularly every 1.5 to 2 hours. This helps to empty the bladder and hopefully the condition will subside. Once the frequency of contractions fades, reduce the frequency of urination.
- Kegel exercises, also known as pelvic floor exercises, can reduce bladder spasms by toning and relaxing the muscles in this organ. To tighten your pelvic floor muscles, you will squeeze your bladder muscles as if you were trying to stop urinating halfway, or as if you were trying to hold back a gas. You can ask your doctor for specific instructions if you do not know how to do it correctly. [30] X Research Source
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Apply heat if you have abdominal cramps. Heat can relieve cramps and spasms in all muscles in the body. Lie flat and wrap the pack around your abdomen, making sure not to place the heating pad directly on your body. [31] X Research Source Apply for 10 to 15 minutes, and not for longer than 20 minutes in a row. Relax while you wait. [32] X Trusted Source University of Rochester Medical Center Go to Source
- To make a hot pack, look for a cloth large enough to cover your belly once it’s folded. Wrap a cloth around a heating pad or a hot water bottle, then wrap a towel or cloth around your body to keep it in place.
Prevent Muscle Spasms
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Drink lots of fluids. Staying hydrated is important to prevent muscle spasms, as cramps are more likely to occur if muscles are dehydrated. This is even more important if you are exercising. You should drink at least 6 to 8 glasses of water or other healthy drinks throughout the day. [33] X Research Sources
- Replenish electrolytes, especially sodium and potassium, during exercise or illness. You can get it through your diet or electrolyte-fortified drinks. [34] X Research Sources
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Make it a habit to provide enough nutrients. Stay healthy by eating the right foods and nutrients, that’s the way to prevent muscle spasms. Dietary modifications can reduce intestinal muscle spasms caused by irritable bowel syndrome. Potassium, antioxidants and healthy fats are especially good for preventing muscle spasms. The following foods have been found to be helpful:
- Bananas, potatoes, prune juice and dried fruit, [35] X Sources of research on oranges, brown rice, avocados, spinach, [36] X Sources of research on seafood, almonds, flaxseeds, oats barley, sesame seeds, tofu and kale. [37] X Research Source
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Do exercise. Regular exercise helps reduce cramps because it relaxes and tones the muscles. [38] X Research Sources Exercise is also beneficial for injured muscles. Gentle physical therapy can help repair muscles over time, thereby reducing the frequency of spasms. Besides, exercise also improves your general health.
- Ask your doctor or physical therapist to teach you exercises to help relieve muscle spasms. [39] X Research Sources
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Practice stretching regularly. Simply because a spasm is a retraction of the muscle, stretching will help prevent muscle retraction. These exercises keep the muscles loose and flexible. [40] X Source of Research Remember to do stretching before and after any exercise, especially if the exercise requires exertion or stretching. [41] X Trusted Source Mayo Clinic Go to Source[42] X Research Source
- If you often get cramps at night, be sure to stretch those muscles before going to bed to loosen them up. [43] X Source of Research You can also do light cardio exercises like stationary cycling to loosen up muscles and prevent cramps. [44] X Trusted Source Mayo Clinic Go to Source
Advice
- If you have chronic or recurring muscle spasms, you should see your doctor. Everyone experiences this at some point in their lives, but if cramps or spasms are frequent, it could be a sign of another unknown cause that requires intervention. medical.
- Freeze the water in a soft plastic cup, remove the bottom of the cup and massage the ice water over the pulled muscle for 10-12 minutes. Take a 20-minute break and continue massaging, 6 times a day. [45] X Research Sources
- Take a bath or shower with hot water to relieve cramps. If you take a bath in the tub, you should add a little Epsom salt to the water. [46] X Research Source
X
This article was co-written by Eric Christensen, DPT. Eric Christensen is a physical therapist in Chandler, Arizona. With over ten years of experience, Eric works in both orthopedics and neurology, specializing in orthopedic and cast prescriptions, vestibular reprogramming, and manual therapy. He holds a bachelor’s degree in exercise science with a major in sports medicine from Cporado State University and a doctorate in physical therapy from the University of Regis. In fact, Eric takes a developmental approach to rehabilitation, using the Selective Functional Movement Assessment technique. He uses functional motion modeling and manual therapy to return patients to previous levels of function.
There are 27 references cited in this article that you can see at the bottom of the page.
This post has been viewed 15,648 times.
Muscle spasms can occur in any muscle part of the body, including skeletal muscles, thigh muscles, back muscles, hand muscles, and smooth muscles such as the digestive tract. This is an involuntary muscle contraction caused by a lack of water, overworked muscles, or a complete lack of essential electrolytes. [1] X Research Source Agabegi, S. (2013). Step-up to medicine (3rd ed.). Philadelphia: Wpters Kluwer/Lippincott Williams & Wilkins. This condition also occurs when nerves become irritated. Although treatment for muscle spasms depends on the location of the muscle and its cause, most cases are not serious and can be treated at home. [2] X Research Source
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