Muscle Cramps

- Dr. Marlo Swanepoel

A muscle cramp is a sudden and involuntary contraction of one or more of your muscles. Though
generally harmless, muscle cramps can make it temporarily impossible to use the affected muscle.
They are extremely common, particularly in the legs, feet and hands and at times the abdomen and
ribcage.
Generally, a cramp can last from a few seconds to minutes. Long periods of exercise or physical
activity, particularly in hot weather, can lead to muscle cramps. They may affect any age and may also
occur at rest.
Causes of muscle cramps may be classified as:
o Physiologic
- Dehydration causing electrolyte imbalance
- Overuse
- Nocturnal (night cramps)
- Pregnancy
o Metabolic
- Malnutrition – Deficiencies in B vitamins., magnesium, calcium and vitamin D
- Underactive thyroid gland
- Liver disease
- Kidney disease
o Medicine induced
- Diuretics
- Statins
o Pathologic
- Various neurological conditions and myopathic including stroke, Parkinson’s etc

Why cramps occur is not always clear and the cause is not always clearly understood.
Some theories of muscle cramps include:
o Electrolyte disturbances affecting the contraction and relaxation of muscles, caused by
exercise, overuse or some medication
o Neural fatigue caused by overuse
o Neurological disorders causing hyperexcitability of the nerves innervating the muscles.
o Inadequate circulation causing a lack of oxygen and nutrients and a build-up of metabolic
waste products.
o Nerve root compression

Treatment strategies
o Ensure adequate fluid and electrolyte intake
o Ensure adequate mineral intake

o Ensure proper acid-alkaline balance
o Stimulate peripheral circulation
Diet strategies to improve and prevent cramps
o Unrefined sea salt
o Potassium: found in fruit and vegetables, especially bananas, sweet potatoes, avocadoes,
green leafy vegetables, nuts and seeds etc
o Calcium: dairy foods, nuts and seeds, green leafy vegetables
o Magnesium: green leafy vegetables, whole grains, nuts and seeds, legumes, raw cacao
Supplements that support Muscle Cramps
o Magnesium – ensure that calcium to magnesium ratio does not exceed 2:1 esp if takin calcium
supplements
o Potassium
o CoQ10 – especially if using statin medication
o L-Arginine – vasodilator, be cautious is on blood pressure medication or if you suffer from low
blood pressure
Herbal support
o Spasmolytic – ginger, crampbark, valerian
o Circulatory stimulant, peripheral vasodilator – 78ginkgo, ginseng
Physical measures
o At first sign of cramp, stop and stretch muscle
o Apply heat to cramping muscles
o Ensure adequate fluid and electrolyte replacement when exercising

If your muscle cramps are chronic or excessive related to the level of activity or do not resolve with the
common treatment methods then further investigation by a health care professional is required.