Introduction
Muscle spasms can be both uncomfortable and disruptive, often catching us off guard with their intense – sometimes breathtaking pain and sudden onset. In this blog, we are going to look at the causes of muscle spasms and what you can do to resolve them. Enabling you to understand why they happen and knowing how to resolve them is crucial for managing this common phenomenon.
Causes of Muscle Spasms:
1. Overuse
I want to split this into 2 categories. These are very different and important to be able to dissociate between.
An occasional overuse or Strain
These happen after you have had intense physical activity or prolonged muscle use leading to fatigue and spasms as you have exerted yourself more than normal.
Let’s use the example of a particularly long and hilly walk or run. If you rarely climb hills then this activity is going to hit your calf muscles hard mainly due to the power required to drive you uphill. An example fresh in my mind is how my hamstrings felt for a couple of days after I had done a full day of gardening. Now in both of these instances, it would not be surprising if you had an episode of cramp or muscle spasm in the following day or two.
Long-standing muscle spasm
Longer standing muscle spasm, that happens frequently or over prolonged periods. Now I see a lot of this in clinic.
Common muscles effected are your upper traps, neck, shoulders, back, hamstrings and calves.
Maybe you are one of those people who feel like they always need a good massage because you hold a lot of tension in the same places. This is a sign that you have muscle imbalance (some muscles overworking – the tense ones and some muscles underworking) I must see this in about 80% of the people that come into clinic and it is either the main cause for their pain or injury or a contributing factor. Therefore it’s important to address this. If you have recurrent injuries then this is often down to an imbalance within the body. Have a look at this blog for more details on muscle imbalance.
2. Nerve Compression
Pressure on nerves from conditions like herniated discs can cause muscle spasms.
3. Poor Blood Circulation
Insufficient blood flow to muscles, often due to sitting for long periods, can result in spasms.
4. Dehydration
Inadequate fluid intake can lead to electrolyte imbalances, affecting muscle function and triggering spasms.
5. Nutrient Deficiencies
Lack of essential minerals like potassium, calcium, and magnesium may contribute to muscle spasms.
Resolving Muscle Spasms
So now we understand a little more about them let’s investigate what we can do practically to prevent them or treat them if and when they occur.
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1. Stretching
GENTLE stretches to the affected muscle can help alleviate tension and promote relaxation. However, if done too soon or too intensely it can make muscle spasms worse so take it steady and listen to your body.
2. Massage
Massaging the affected muscle can help release tension and improve blood circulation. Take it steady as you could make it more unhappy.
3. Hot or Cold Therapy
Applying heat or ice for 20 minutes to the affected area can soothe the muscle. In my experience, most people find heat most effective in relieving pain from muscle spasms.
4. Regular Exercise
Engage in regular, balanced exercise to strengthen muscles and improve overall flexibility.
5. Address Muscle Imbalance
The best way to address muscle imbalance is to strengthen the muscles that are underworking this then allows the overactive muscle to do less. My Pain Free BODY Program will be ideal for this. Beginning with a full body MOT to see where imbalances are before starting an exercise program to correct them.
6. Relative rest
Allow the affected muscle to rest, especially if overuse or strain is the cause of spasms. However, some movement is good especially some gentle movement exercises with no or low load. So try and do something gentle that does not cause pain – if your neck is tight going for a walk and swinging your arms gently can help ease off tense muscles.
7. Medications
If appropriate over-the-counter pain relievers can be useful. If you are in pain then you tend to hold yourself tight and tense often making spasms worse. It also allows you to move easier which is often beneficial. Muscle relaxants can be very effective and may be recommended if the spasm persists but I would not try these as a first port of call these will need to be prescribed so discuss with your GP or Dr.
8. Hydration
Ensure you are well-hydrated to maintain proper electrolyte balance.
9. Nutrient-Rich Diet
Consume foods rich in potassium, calcium, and magnesium to support muscle health.
Please seek medical advice if you are suffering from persistent or severe muscle spasms as this may indicate an underlying medical issue, such as nerve damage or certain medical conditions. If spasms persist despite home remedies or if they are accompanied by other concerning symptoms, it’s crucial to consult a healthcare professional.
Conclusion
While muscle spasms can be just an occasional painful annoyance after a rare long hard hike for others they can rule their lives. Frequent muscle spasms can be a sign that your body is not functioning well and things need addressing.
Hopefully, you now better understand their causes and implementing appropriate remedies can significantly improve your ability to manage and prevent them. So you now know the difference between a spasm that can indicate imbalance within the body and a spasm that has just been caused by intense unaccustomed activity. You don’t have to let it rule your life check out my Pain-Free Body Program and start addressing your muscle imbalance today.
Take care, Helen
Helen Manders BSc (Hons) MCSP, HCPC
