Making Sense Of Women's Health

Understanding Muscle Cramps: Causes, Types, and How to Prevent Them

Roberta Bass Season 1 Episode 9

In this episode of Making Sense of Women’s Health, we dive into a topic that affects many of us: muscle cramps. Whether they occur during exercise, at night, or seemingly without reason, cramps can be painful and disruptive.

Join me as we explore:

  • What muscle cramps are and how they affect the body.
  • The different types of muscle cramps, including exercise-associated, nocturnal, hormonal, and heat cramps.
  • The science behind cramps: how your nervous system controls muscle contractions and what happens when it misfires.
  • The role of hydration and electrolytes in preventing cramps, and why balancing minerals like sodium, potassium, and magnesium is key.
  • Prevention strategies including stretching, massage, and staying hydrated.
  • Common remedies, such as magnesium supplements, tonic water, and even pickle juice—and whether they actually work.

Whether you experience cramps during Pilates, after a workout, or at night, this episode is packed with tips and research-backed solutions to help you manage and prevent them. Plus, we debunk a few common myths along the way!

Call to Action:

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I look forward to seeing you in the community!

www.thriveandshinewomenswellness.co.uk

Supporting Women's Health Transitions with Education, Physiotherapy, Mentoring, Pilates, and Hypnosis.

Hello everyone and welcome back to Making Sense of Women's Health. Today we are diving into a topic that many of us have experienced but probably don't fully understand: muscle cramps.

Now, the inspiration for this episode came from a conversation I had with my daughter in the car the other day. She mentioned that she’d been getting some pain in the back of her leg at night, and it was locking up. She also had it happen at school the other day. Apparently, she’s been getting this on and off for a while, but she only just thought to mention it—typical when your mum’s a physio! After a bit of investigation, it turned out that it’s probably cramp she’s been getting.

This led me to think about all the times I’ve been doing exercises in my Pilates class and a lot of my clients have been getting cramps. Obviously, not intentionally! But it does seem to happen to at least one or two people in most of my sessions. It's something that affects so many people, yet we still don’t have a clear understanding of why it happens or how to prevent it.

So, I decided to do a bit of digging to see if there’s any new research or strategies to help reduce cramps. In this episode, we’re going to go over what cramps are, the different types, the potential causes, and what we might be able to do to manage or prevent them. We’ll also look at some of the evidence-based treatments, and explore a few of the folk remedies—give you an idea of whether any of them have any truth, and which ones might just be myths.

What Are Muscle Cramps?

A muscle cramp is a sudden, involuntary contraction or spasm of one or more muscles. It can occur during exercise, while resting, or even in the middle of the night. Cramps happen when the muscle fibres contract and get stuck in that contracted state, which then leads to intense pain that many of us are familiar with. It’s like your muscle is seizing up and just refusing to relax.

Cramps are common in muscles that work the hardest, like your calves, thighs, or feet, but they can happen anywhere in the body.

Types of Muscle Cramps

There are a few different types of muscle cramps, each with slightly different triggers. While we have some solid ideas about what might cause them, a lot of it is still educated guesses because muscle cramps can be tricky to study in a lab, as you can imagine—they don’t happen very often.

Exercise-Associated Muscle Cramps (EAMC)

These are the cramps that occur when you’re doing exercise or shortly after physical activity, especially in endurance sports when you’ve been using the muscles for a long time. But seemingly also Pilates, as many of my clients suffer from them! In my classes, most of those cramps happen in the hamstrings, calves, or even the feet, particularly when we’re holding sustained leg contractions or in certain positions during exercises.

The science behind this type of cramp is linked to how our nervous system communicates with our muscles. Normally, your muscles contract and relax based on signals sent by your brain. When you exercise intensely, two important systems help regulate this: muscle spindles and Golgi tendon organs.

The muscle spindles signal your muscles to contract, while the Golgi tendon organs tell them to relax once they’ve done enough work. During intense or prolonged exercise, fatigue sets in, and the balance between these two systems starts to break down. The muscle spindles get overstimulated and continue sending contraction signals, while the Golgi tendon organs become less effective at telling the muscles to relax. This miscommunication leads to the involuntary, sustained contractions we know as cramps.

There’s also evidence that dehydration and electrolyte imbalances—especially the loss of sodium—can worsen this issue by further disrupting nerve signals. However, recent studies suggest that while hydration helps, it is not the sole factor. The primary cause may lie in this neuromuscular miscommunication.

Nocturnal Cramps

These are the cramps many people experience at night, particularly in the calves or feet, and they can be quite disruptive. They tend to be more common as we age, possibly due to factors like decreased muscle mass, circulation issues, or even nerve function deterioration.

Experts believe that during sleep, spinal reflexes become more sensitive, which leads to spontaneous muscle contractions. As muscles relax for sleep, they may suddenly contract, especially if they’ve been mildly overused during the day. Dehydration and electrolyte balance—particularly the lack of potassium, magnesium, or calcium—cannot be ignored in these cramps either, as these elements are essential for proper muscle and nerve function. Staying in the same position for long periods, like when lying in bed, can also reduce circulation to certain muscles, making them more prone to cramping.

Hormonal-Related Cramps

Hormonal shifts—particularly during pregnancy, perimenopause, and post menopause—can also affect muscle function. Oestrogen, one of our key sex hormones, plays a role in muscle and nerve health. If you haven’t listened to the episode I did about menopause, go back and listen to that one! But as oestrogen levels fluctuate, it can affect how our muscles contract and relax, which is why some women notice more cramps during these hormonal changes.

Pregnancy cramps, especially in the legs, are common for several reasons. The growing uterus can put pressure on blood vessels, leading to poor circulation in the legs. Weight gain also adds strain to the leg muscles, and hormonal changes can lead to shifts in muscle control, fluid retention, and electrolyte imbalances, which contribute to cramps.

Similarly, during perimenopause and post menopause, muscle cramps can occur due to lower oestrogen levels, which normally have a protective role in muscle function. This decline makes muscles more prone to cramping, particularly if they’re fatigued or if dehydration is a factor.

Heat Cramps

Heat cramps typically occur after heavy sweating during exercise, especially in hot environments. As we’ve mentioned, when we sweat, we lose electrolytes—particularly sodium and potassium—which are essential for muscle function. If these aren’t replaced, the muscle fibres can’t relax properly, leading to cramp.

The science behind heat cramps is linked to the sodium-potassium pump, which regulates muscle contraction. When sodium levels drop, this pump doesn’t work efficiently, causing the muscles to contract uncontrollably. That’s why athletes are often advised to consume sports drinks with electrolytes to prevent heat cramps.

Idiopathic Cramps

These are cramps that happen without a known cause. Often people experience them at rest or during sleep. In this case, spontaneous nerve activity is the suspected cause. Some researchers believe that in certain individuals, nerves may fire unexpectedly, causing muscles to contract. Although the exact cause remains unclear, dehydration, mineral deficiencies—especially magnesium—and even overactivity of the nervous system have been proposed as factors. In older adults, muscle cramps may be due to natural muscle and nerve deterioration.

So cramps can occur at any age, but they tend to be more frequent as we grow older. In children and teenagers, cramps are often linked to growth spurts or increased activity levels. For instance, my 13-year-old daughter has grown a few inches over the past few months and is now catching up to me—though, that’s not hard as I’m only 5’2”! She may be getting cramps due to her rapid growth. On top of that, she does ballet, including pointe, and a lot of other exercise, which may contribute to muscle overuse and cramping.

Another factor is that she doesn’t drink enough water or eat the healthiest diet, which could lead to dehydration and altered electrolyte levels, contributing to her cramps. As we age, factors like muscle mass loss, reduced circulation, and electrolyte imbalances become more common, increasing the likelihood of cramps. Women going through perimenopause or menopause may also notice more frequent cramps due to hormonal fluctuations, as mentioned earlier.

Preventing and Managing Cramps

Now that we've covered the possible causes, let’s dive into prevention and management strategies. Some of these strategies are backed by research, while others are more anecdotal.

Stretching and Massage
Stretching the muscle during a cramp works by activating receptors in the tendons called Golgi tendon organs, as we mentioned earlier. These send signals to the muscles to relax. By gently stretching the cramped muscle, you can often relieve the tightness and pain fairly quickly. Massaging the affected area also helps increase blood flow and relax the muscle fibres, promoting recovery.

Regular stretching, especially before and after exercise, helps keep muscles flexible, which can reduce the likelihood of cramping during physical activity or at night.

Stay Hydrated and Maintain Electrolyte Balance
Hydration is essential for maintaining proper muscle function. Dehydration is a known factor in cramping. However, it’s not just about drinking water. Electrolyte balance is also crucial. Electrolytes such as sodium, potassium, calcium, and magnesium play important roles in nerve and muscle function, and if they are out of balance, it can lead to muscle cramps.

Bananas are often recommended for cramps due to their potassium content, but the evidence isn’t definitive. Potassium is helpful for muscle function, but no single food alone is likely to prevent cramps. Instead, it’s more about ensuring you have a good mix of electrolytes through your diet. Foods like leafy greens, nuts, dairy products, and fortified alternatives can boost calcium and magnesium levels, while foods like potatoes, oranges, and avocados are rich in potassium.

Tonic Water and Quinine
Tonic water, depending on the brand, contains small amounts of quinine, which has been used historically to treat leg cramps. While quinine was once given out as medication for cramps, it’s now known that high doses of quinine can be risky. However, the amount found in tonic water is considered safe. Some people find that drinking tonic water before bed helps prevent nocturnal cramps, though the evidence supporting this is mostly anecdotal. Always consult a healthcare provider if you’re considering taking quinine in higher doses or as a supplement.

Magnesium Supplements and Epsom Salt Baths
Magnesium plays a key role in muscle relaxation, and low magnesium levels can make cramps more likely. Some studies suggest magnesium supplements can reduce cramping, especially in people with deficiencies. For those who experience chronic cramps, supplementing magnesium might be worth considering under medical guidance.

Epsom salt baths, which contain magnesium sulphate, are a popular remedy for easing muscle soreness and cramping. While there isn’t much scientific evidence to support the effectiveness of Epsom salt baths for cramps, many people find them soothing. Whether it’s the magnesium absorbed through the skin or simply the relaxation effect of the warm bath, it can help ease muscle tension and promote relaxation, which is great for improving sleep.

Preventing Fatigue-Related Cramps
Fatigued muscles are more prone to cramping, so avoiding overexertion is key to prevention. Muscles that are worked to the point of exhaustion are less able to contract and relax effectively, increasing the likelihood of cramping. Building up muscle endurance through regular strength training can help prevent fatigue-related cramps over time by gradually increasing the load on your muscles and allowing for proper recovery.

Exercises like Pilates, which help stretch and strengthen muscles, improve both flexibility and endurance. However, it’s important to ease into any new routine, as overexertion or sudden changes in muscle use can also trigger cramps.

Folklore Remedies
Some popular home remedies for cramps have mixed results. For example, pickle juice has been used by athletes for years. The theory is that it triggers a nerve reflex that stops cramping. While this doesn’t work for everyone, some studies suggest it might reduce cramp duration by signalling the nervous system to relax the muscles.

As for remedies like placing a bar of soap under your bedsheets—well, there’s surprisingly no scientific backing for that one! But if it works for you, why not give it a go?

Conclusion

Muscle cramps remain somewhat of a mystery. While we have some solid ideas about the causes—such as overactive nerves, dehydration, and muscle fatigue—the research doesn’t provide us with a clear-cut answer. That being said, the best approach to preventing cramps is to stay hydrated, keep your electrolytes balanced, and avoid pushing your muscles to the point of fatigue.

If cramps are becoming a regular issue or they’re interfering with your sleep or daily activities, it’s always a good idea to check in with a healthcare professional for further advice. Thanks so much for joining me today—I hope you found this episode helpful and informative. Take care, and I’ll see you next time!