Written By: Akshay Chopra | Updated : June 13, 2015 1:51 PM IST
Ever experienced that awful gripping pain on a muscle that you might have used too much? Well, it's most likely that you might have had a muscle cramp. Extremely painful and often sudden, muscle cramps can be debilitating for as long as they last. 
In order to help you understand why you have them and what you can do about it, Flight Lieutenant Akshay Chopra, fitness consultant and coach, tells you just that.
My tryst with muscle cramps
I still remember the days when I was in my first bodybuilding camp. Back then, muscle cramps were extremely common since we all were putting our bodies through grueling fitness regimes. But there is one incident I remember clearly, because of the sheer pain I experienced.
I had just returned after establishing a record leg press of close to 1500 lbs. Later the same night I woke up screaming, because of excruciating pain on both my thighs. I knew then, that I was suffering from a nocturnal cramp on both my quadriceps,that had stiffened up to such an extent that they rose up by almost an inch. Unable to walk, I had to be helped till the cramp had stopped. That is where my journey into understanding muscle cramps began.
Understanding a muscle cramp
Muscle cramps are not only irritating but extremely painful and can occur at any time. Cramps are caused due to an involuntary muscle contraction (muscle contractions that are not under our control). To explain better, imagine using your muscle to lift a heavy weight, we are contracting that muscle voluntarily in order to perform a particular function. Now, all muscles contract and relax alternately -- that is how you can lift or hold things -- but when the same muscles contract uncontrolled or involuntarily (without you contracting it on your own), and the contraction is not released or relaxed, it is known as a muscle cramp.
Muscle spasms and muscle cramps -- know the difference
The difference between a muscle spasm and a muscle cramp is based on two factors -- for how long it lasts and with how much intensity it occurs. To explain better, a muscle spasm is an involuntary contraction of a muscle, and if this spasm becomes forceful and prolonged, it is called a cramp. A muscle cramp can last from a few seconds to 15 minutes or more and can occur multiple times in different muscles together. Astonishingly, a cramp can be of skeletal muscles or of organs made up of involuntary muscles like the uterus, bowels, ureters (tube(s) to pass urine from the kidney to the external genitalia) etc.
Know why you get cramps
Scientists, till date, have not been able to determine the exact cause of cramps, but there are some reasons that have been pinpointed, some of them are:
Understand the types of cramps
There are 4 different types of muscle cramps, based on why the muscle cramp has occurred:
What you can do to treat it
Like all other medical conditions there are a few things you can do to help relieve a cramp, here are some options you have:
Exercises to relieve a cramp
Most types of cramps can be treated with exercise. Stretching the affected muscle is the easiest way to stop a cramp.
For a cramp on thigh muscles:
Tip #1: Sit comfortably, and stretch your legs out in front of you. Flex your foot such that your toes are pointing towards the ceiling. Now bend at the waist and try to hold your toe. Pull your toes towards yourself and hold for 20-30 seconds. If you can't hold your toe try to reach it, and bend as much as you can. You can also use a band or piece of cloth to wrap around the toe and pull while bending. This helps stretch out the calf muscles and quads, and helps in relieve a cramp.
For a cramp on your calf muscles
Tip #1: Stand about two feet away from a wall. Bend your arms at the elbow and place your forearms against the wall, such that your body is tilting towards the wall and your knees and back are straight. Make sure your heels are on the floor and you do not bend your back. This extends your calf muscles providing relief.
Tip #2: Lie down on your back and flex your feet such that your toes are pointing towards the ceiling. Bend the knee of the affected leg. Hold your toe and try to straighten your knee. Try to straighten your leg such that it is at an angle of 90 degrees with respect to the floor. If you cannot straighten your knee completely, straighten it till you feel a stretch in your calf muscles and hamstring.
For a cramp on your wrist or palm:
Tip #1: Stand against a wall and press your hand against a wall, such that your fingers are facing down. This is a good stretch for cramps in your finger flexor muscles.
For a cramp during leg exercise:
Tip # 1: Muscle cramps caused during exercise can be treated by gently massaging the affected area. Alternatively you could walk on your heels for a while. This will help stretch out your leg muscles and relieve a cramp. (Read: Billy Garnon's seven tips to gain amazing muscle)
Medicines might help
If pain persists after cramping, you could take an over-the-counter pain reliever, such as paracetamol, to reduce pain. But don't make it a habit. In case of cramps due sweating or muscle injury, your doctor can prescribe you a muscle relaxant. (Read: Could your muscle pain indicate a much deeper problem?)
Prevention is better than cure
Drink lots of fluids and maintain the electrolyte balance of your body. Practice deep breathing. Take care of your daily nutrient intake so that you do not suffer from vitamin deficiency, alternatively you could also have multivitamins or a B-complex daily. In older adults, different supplements may be needed depending on the type and severity of the deficiency.
The best way to prevent having a cramp is to exercise regularly and increase the endurance of the concerned muscle. Improving your cardiovascular and muscular endurance is another way to equip your body for more strenuous exercise regimes and can prevent cramps.
Lastly, do make it a point to visit your doctor if your cramps are recurrent or last longer than usual. Ignoring it could lead to severe complications. Moreover, make sure you talk to your doctor about any diet changes you want to make or any supplements you would like to take.
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