Muscle cramps have become very common as  you  often witness people experiencing them in your surrounding and sometimes  you may also experience them. You may experience pain suddenly without receiving any warnings and don’t even have time to adjust when muscles cramp. Muscle cramps are often accompanied with severe pain, inflammation and sometimes swelling in the affected region. Muscle cramps are so sudden and swift that you hardly find any time to relax and the pain, inflammation and sometimes the swelling that accompany cramp create ripples and shivers in your body. However,  you can do several things to ease cramp, but only if you have proper understanding of dealing with them effectively, otherwise instead of vanishing in minutes they could remain for long. However, simple but very effective home remedies can be adopted to deal with them effectively and treat them confidently.

Drink Water

Drink plenty of water during, before and after any activity or exercise. During strenuous exercise and before starting the exercise drink plenty of oral re-hydration drinks that are rich in micro-nutrients like sodium, potassium, calcium and magnesium and also drink vitamin D supplemented drinks. Coconut water is a very good substitute as it is very rich in all electrolytes like sodium, potassium, calcium, magnesium and other phyto-nutrients.

Avoid Diuretics

Muscle cramps occur due to many reasons including  excessive intake of diuretics like coffee, tea, cola drinks and medicines. Whatever may be the reasons for cramps, avoid these drinks when you are prone to muscles cramps. If you are on a particular medication and experienced a sudden muscle cramp, then you have to consult your family physician.

Stretch Before and After Exercise

Awkward movements, unusual body postures during exercise and during any other tedious activity or workouts are the main reasons for muscles cramps. Therefore, make it a habit to stretch before, after and during any rigorous exercise or activities. In addition to this, maintain proper rhythmic movements; perform activities slowly without any sudden shifts and alterations in directions; avoid abnormal and sudden workouts to avoid muscle cramps.

Avoid Sunlight

Sunlight is really good for your overall health, but anything in excess is always troublesome for your health, and therefore sunlight is no exception to this rule. To prevent muscle cramps in hot sunny days, avoid walking and running outdoors for long hours and avoid outdoor exercises even for short duration, especially during peak hours like mid-afternoon when sunlight is very bright and hot.

If a situation demands compulsory outdoor activity, then you will have to ensure that you have taken enough water and electrolytes rich drink before starting any such activity.


When you feel like you have a cramp, just stop the activity you are in, and then relax for a few seconds. Stretch the affected area slowly, and then massage the area for a few minutes while continuing stretching. You can either simply massage the affected area or put warm pads on it. Similarly, icing the affected area after cramps soothes the pain and gradually relieves the pressure from the muscle.


When muscle cramps have become a frequent problem for you and your family, then check your food preferences immediately and if you notice that you are not eating the diet that is rich in potassium, magnesium and calcium, then immediately start incorporating these minerals in your diet plan.  For better health incorporate all green leafy, colored and fresh vegetables and all colored-fruits in your diet.

Exercise for Muscle Cramps

Apart from massaging, warming, icing or taking bath with warm water, in many cases, muscle cramps vanish within a few minutes if you follow proper stretching and exercises. While playing, exercise or any other activity if you happen to feel that you have hamstring, then you should immediately stop that activity, and sit down or lie down on your back for a while, and then start stretching your legs up and straight while pulling your foot towards your face.

Precautionary Measures

If muscle cramps are due to extended period of rest or during heavy exercise or during sitting or sleeping in unusual positions, then electrolytes imbalance could be the cause. Then, you should avoid sunlight, take supplementary calcium or magnesium and perform regular stretching to improve flexibility. In addition to this, keep yourself well hydrated with electrolytes rich drinks.

In many situations these safe methods are effective and sufficient to deal with muscle cramps that vanish quickly. However, sometimes muscle cramps do persist for long with severe pain, irritation, inflammation and swelling of the affected region. If such types of cramps have become routine for you, then you will have to consult your doctor to rule out any hidden and more serious medical conditions.