A painful muscle spasm which results from excessive contraction of the muscle fibres. Cramps usually occur during or after exercise due to a buildup of lactic acid in the muscles. They can also result from repetitive action (writer’s cramp), or being in an awkward position. Night cramps may be caused by poor circulation.

Prevention

Do at least 15 minutes of warm-up stretches before exercising. Start exercising slowly and gradually build up exertion.

Treatment - Practical Advice

Moving and stretching the affected part relieves spasm.

Dietary

If you are susceptible to cramp, increase your intake of calcium. Good sources are milk, cheese and yogurt, dark green leafy vegetables, broccoli, canned fish, and sesame products (tahini, halva). Increase intake of vitamin D, essential for the absorption of calcium. The vitamin builds up in the skin on exposure to sunshine, and is found in vitamin-fortified milk, liver, egg yolk and fish. Vitamin E supplements have been shown to help night cramps: take 300 iu daily.

Homeopathy

Cuprum metallicum 6c, sucked slowly when cramp occurs, help relieve spasm and the ache which follows.

Hydrotherapy

A hot shower increases circulation and brings relief.

Massage

Massage quickly relieves cramp by stimulating blood circulation and flushing out lactic acid. It also prevents the muscles becoming stiff later. Gently knead the affected muscles or ask a friend or partner to do it.

Orthodox

Massage is recommended. For frequent night cramps, a calcium-containing drug or quinine may be prescribed. If a cramp lasts for longer than an hour, consult your doctor.