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How to Reduce Muscle Spasm Pain

Everyone has experienced muscle spasms, an involuntary contraction that produces pain in the muscle. Sometimes the pain is brief. Other times the area hurts for days after the spasm occurs. Often referred to as cramps, spasms are caused by over-exertion, injury, nutritional deficiency, dehydration, or extended sitting in one position. Muscle spasms typically happen after a muscle has been used heavily and pulled in one or more directions. The spasm occurs as muscle tries to regain its natural size and shape.

Things You'll Need

  • Streches appropriate for the affected area
  • Heating pad or hot bath
  • Ice, in some cases
  • Over-the-counter anti-inflammatories
  • Water or sports drink
  • Healthy diet rich in easily-depleted minerals
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Instructions

  1. Immediate Treatment

    • 1

      Stop, stretch and massage the area. Spasms cause the muscle to contract, which means it shortens. Gentle and slow stretching as soon as the spasm occurs often provides immediate relief. If you're prone to spasms in certain muscles, add specific stretching of those areas to your fitness routine, and you should see an improvement.

    • 2

      Heat the area. Muscle spasms can be treated with a hot bath or a heating pad. Like stretching, heating the area improves blood flow where the body needs it most.

      While heat is recommended to relax the muscle, ice may be used shortly after the spasm occurs when the pain has subsided.

    • 3

      Consider taking NSAIDs. If the muscle continues to hurt, nonsteroidal anti-inflammatory medications (NSAIDs) can be used. These aren't necessary, but can be used for pain management and to help you recover for your next activity. If your spasms continue, see your healthcare provider. She may prescribe antispasm medications.

    Preventing Further Spasms

    • 4

      Warm up well. A common cause of spasms is failure to warm up appropriately. Depending on your activity, at least 10 minutes of light cardio will help your body be ready to go. For spasms to the calf, for example, stretching the area prior to exercise may also be advisable. Just remember never to force cold muscles to stretch too far. This ultimately causes them to contract rather than expand and can lead to injuries.

    • 5

      Drink up. Dehydration caused by too little intake or excessive sweating is a major contributor to muscle spasms. Make sure to get plenty of water to prevent spasms. During excessive perspiration, you can also drink sports drinks that will help replenish your mineral and electrolytes.

    • 6

      Get those essential minerals. Low levels of potassium, calcium, and magnesium are associated with muscle spasms. Potassium is the most significant in causing spasms, particular among endurance athletes.

    • 7

      Consider a massage. In addition to massage to the area when the spasm occurs, sports massage can also be an effective ongoing treatment for spasms and knots. And it feels great.

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