How to Get Rid of Muscle Cramps

Muscle Cramp Remedies and Prevention

At one time or another, you have likely experienced a muscle cramp–sudden involuntary muscle contractions. Maybe it’s during or after exercise or perhaps it comes on suddenly at another time. Muscle cramps can also happen in various parts of the body, such as the legs, arms or abdomen.

But no matter where or when muscle cramps hit, they are often uncomfortable and we usually want relief as soon as possible.

Here are some causes of muscle cramps and how you can help relieve them.


Muscle overuse

Perhaps you’re working out a part of the body too much or too hard or are in the same position and putting strain on a certain muscle for a prolonged period.

Poor blood supply

Low blood supply to your legs and feet can cause cramping in those areas when you exercise, walk, or participate in physical activities.

Nerve compression

Medical conditions including nerve compression can sometimes cause cramps. Spinal nerve compression can cause muscle cramps in your legs when walking or standing.

Mineral depletion

This often comes in the form of dehydration. Water contains necessary minerals like calcium, potassium, sodium and magnesium.

Get Rid of Cramps

Proper stretching

Remember to stretch carefully before and especially after exercise. Make sure to address different muscle groups. Here are 21 stretching exercises you can try if you’re able. Foam rolling may also help. Speak to your chiropractor or health care professional before trying a new stretch. Another pro tip: Don’t exercise right after eating.

Hot or cold application

Apply a hot cloth or heating pad or cold cloth or ice to the area when you first feel a cramp.


Drink enough water, especially if you are exercising or sweating more (like now during the summer). A good rule of thumb is half your body weight in ounces per day. So if you weigh 160 pounds, drink 80 ounces (or 10 cups) of water each day.

Get magnesium from foods like dark leafy greens such as kale and spinach. Get potassium from foods like papaya or banana

Use unrefined sea salt that still contains several helpful minerals.

Chiropractic care

Chiropractic care helps ease nerve compression that can cause muscle cramps. Also, Dr. Rion and Dr. Mike can show you simple gentle stretches to help your muscles find relief. Contact us today to book an appointment for an adjustment or consultation.