Muscle Cramp and Spasms

What causes muscle cramps and spasms? Plus muscle cramp treatment, prevention and stretching guidelines.

by Brad Walker | Updated April 7, 2025

What is a Muscle Cramp?

Muscle cramps and muscle spasms are an annoying condition that involves a sudden, involuntary contraction and tightening of a muscle that will not immediately relax.

Muscle cramps and spasms can range in intensity from a slight twitch to a severe, agonizing contraction. They can last anywhere from a few seconds to over 15 minutes and can usually be seen visibly by the way the muscle twitches and moves under the skin.

People who are at the greatest risk of muscle cramps and spasms are those who are ill, overweight, or unfit. Those who take drugs or certain medication, and those who live or work in excessive heat and humidity are also prone to cramping. Muscle cramps are also common among endurance athletes and people over 65 years of age who perform strenuous physical activity.

What Causes Muscle Cramps and Spasms?

There are a number of factors that contribute to muscle cramps and spasms, the main ones being:

Treating Muscle Cramps and Spasms

Muscle cramps and spasms will usually go away on their own but there are a few important steps you can take to decrease the severity and duration of them.

How to Prevent Muscle Cramps and Spasms

Now that you know what causes cramps and spasms, and how to treat them when you do get them, let’s look at 4 key things you can do to prevent muscle cramps and spasms from happening in the first place. Prevention IS better than cure.

1. General health and fitness

One of the most useful things you can do to help prevent muscle cramps and spasms is to work on improving your overall general health and fitness. Improving your cardiovascular fitness will improve the delivery of blood to your muscles, which will ensure that they receive adequate amounts of oxygen and nutrients to function properly. Also improving the strength and conditioning of your muscles will help to make them more resilient against fatigue and exhaustion.

2. Hydration

Another important activity that is very effective in helping to prevent muscle cramps and spasms is ensuring adequate hydration and electrolyte replenishment. In general you should be consuming at least 8 to 10 glasses of filtered water a day and more if you’re involved in strenuous physical activity or live and work in high heat and humidity. And stop drinking coffee.

3. Minerals and electrolytes

If you seem to be prone to muscle cramps and muscle spasms you should also look at increasing your intake of minerals and electrolytes. The minerals that are most important are Potassium, Sodium, Calcium, and Magnesium. Consuming a good quality sports drink or adding a small amount of mineral salt to your cooking, (such as Celtic sea salt) will help to increase your intake of these important minerals.

4. Stretching

The other key activity that will help to prevent muscle cramps and spasms is stretching. Keeping your muscles loose and flexible will help to stop them from tightening up and cramping. Be sure to stretch the muscle groups that are most prone to cramping both before and after exercise or strenuous physical activity.