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Occasional Muscle Cramps: Why they might happen & how to avoid them

Key Takeaways:

  • Hydration, balanced nutrition, and regular stretching are essential to help avoid muscle cramps.
  • Supplements like magnesium and calcium support muscle health.*

We’ve all felt that sudden tightening of a muscle, often at the most inconvenient times‌ — ‌ during a workout, while sleeping, or even just sitting still. Occasional muscle cramps are a common yet frustrating experience, but there are things you can do to help manage them. Here, we’ll dive into why these cramps happen and how you can reduce their likelihood through lifestyle changes, stretching, and supplements that help support muscle health.*

What are muscle cramps?

Muscle cramps are sudden, involuntary muscle contractions that don’t relax. The muscle groups most commonly affected by cramps include the back and front of the thigh and the lower leg. Cramps in the feet, hands, and abdomen are also very common.1

Leg cramps at night

About 60% of people report experiencing leg cramps during the night.2 Although they usually pass after a few minutes, they can be very uncomfortable. Nocturnal leg cramps can be more common in people who are pregnant, stand for long periods, or elderly people who drink alcohol.3 4

What causes occasional muscle cramps?

Muscle cramps are often linked to factors like hydration, nutrition, physical activity, and overall muscle health. Here’s a breakdown of some of the main reasons muscle cramps happen:

1. Dehydration and electrolyte imbalance

Water and electrolytes (minerals like potassium, calcium, and sodium) are essential for proper muscle function. When the body’s fluid balance is off, it can disrupt muscle contraction and relaxation, increasing the chance of cramping. This is especially common after strenuous activities or on hot days when you lose more fluids through sweat.5

2. Exercising without warming up

Warming up before a workout helps to increase blood flow, raise muscle temperature, and stimulate the neuromuscular system.6 Exercising without properly warming up may cause your muscles to cramp.7

3. Poor Blood Flow

Sitting or lying in certain positions can restrict circulation to certain muscles, which may lead to cramping. Some people even find that they get cramps at night if their feet aren’t covered by the blanket, because the cold can restrict blood vessels.8

4. Mineral Deficiency

Certain minerals are essential for normal muscle function. Magnesium, calcium, and potassium, in particular, play critical roles in helping muscles contract and release properly.* When levels of these minerals are low, it’s easier for muscles to cramp unexpectedly.*9

Tips for managing occasional Muscle Cramps

Managing muscle cramps often involves creating healthy habits around hydration, nutrition, and movement. Here are a few tips:

1. Stay hydrated

Water is crucial for muscle health, so drink plenty of it throughout the day, especially if you’re active or it’s hot outside. Aim for regular hydration, rather than drinking a lot at once, so your body can maintain a steady balance.

2. Warm up and stretch regularly

Stretching your muscles before and after physical activity helps keep them limber and prevents stiffness. Incorporating a warm-up session, along with gentle stretches, can reduce the chances of cramping by loosening up your muscles.

3. Maintain a balanced diet

A balanced diet that includes lots of fruits, vegetables, lean proteins, and whole grains will help your muscles get the nutrients they need. Foods like bananas, leafy greens, and avocados provide potassium, calcium, and magnesium—all important for muscle health.

4. Avoid overexertion

Pushing your muscles too hard can lead to fatigue and cramping. If you’re introducing new exercises or physical activities, start slowly and build up gradually to give your muscles time to adapt.

5. Change positions regularly

If you’re sitting or lying down for long periods, try to shift your position regularly or take short breaks to walk around. This helps keep blood flowing to your muscles.

Supplements to Support Muscle Health*

For those who want to support muscle health, certain supplements can be beneficial.* Here’s a look at some of the top supplements that help maintain healthy muscle function*:

1. Magnesium

Magnesium is one of the most important minerals for muscle health. Magnesium is involved in hundreds of enzymatic reactions in the body, including those that allow muscles to contract and release smoothly.*10

Magnesium supplements

Magnesium Citrate Tablets

Each daily serving of Solgar® Magnesium Citrate tablets help:

  • Alleviate occasional anxiety & stress*
  • Maintain proper nerve and muscle function*
  • Support bone health*
  • Support heart health*
  • Maintain cellular energy levels*

2. Calcium

Calcium doesn’t just support bone health— it’s also a vital mineral for muscle function. Calcium works with magnesium and potassium to allow muscles to contract and release.*

Calcium supplements

Liquid Calcium Magnesium with Vitamin D3

With this supplement, you can enjoy three essential nutrients in one easy spoonful.

Each serving helps:

  • Maintain proper nerve and muscle function*
  • Maintain a healthy immune system and good general health*
  • Support strong bones and teeth*
  • Alleviate occasional anxiety and stress*

Calcium Magnesium with Vitamin D3 Tablets

Each serving of this supplement helps support the musculoskeletal and nervous systems, as well as helping to maintain healthy bones and teeth.*

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Summing it up

Building a routine that supports muscle health can be a game-changer in managing occasional cramps. By drinking enough water, eating a healthy diet, and following a well-balanced lifestyle, you can help keep your muscles working well. This will make them less likely to cramp and more likely to support you through all of life’s activities.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. The information on this website is not intended to diagnose, treat, cure or prevent any disease. Never disregard medical advice or delay in seeking it because of something you have read on the Solgar® site.