Articles

Muscle Cramps: What are They and How to Relieve Them

Jun 29, 2023 3 min

Woman jogging with muscle cramp

What are Muscle Cramps?

Muscle cramps can affect different people differently. They can cause discomfort making it hard to walk or move around and can make it difficult to sleep if experienced at night. Certain muscles including the hamstrings and quadriceps in the thighs and calf muscles in the lower legs tend to be most prone to cramping. Cramps also commonly affect muscles in the hands, feet, and arms, but can also affect many other muscles in the body. The most common symptom of a muscle cramp is a sudden muscular pain, soreness or spasm that can last anywhere from a few seconds up to ten or more minutes and can recur multiple times. 

So, what causes muscles to cramp?

The primary causes of muscle cramps include: 

Overuse: Cramps can occur as a result of muscle fatigue from overuse. This typically occurs during exercise or in the hours immediately following a heavy exercise session. 

Dehydration: Exercise can contribute to dehydration, which is a common cause of muscle cramps. Without adequate fluid, muscles can become sensitive and contract involuntarily. 

Electrolyte imbalance: Calcium, magnesium, sodium and potassium all contribute to healthy muscle function. Low levels of any of these minerals can cause muscles to cramp. 

Blood flow: Poor blood flow to the legs can contribute to muscle cramps in the hamstrings, quadriceps and calf muscles.

What Helps Sore Muscles?

Luckily there are a number of approaches that can help to relieve muscle cramps and help stop them from recurring:

Hydration: Drinking water or a sports drink with electrolytes can help to relieve dehydration and electrolyte imbalances which can help stop cramps from recurring. 

Stretching: Lightly stretching the affected muscle may help to relieve cramps. The muscle can be massaged gently while holding the stretch.

Movement: Getting up and walking may help to relieve leg cramps by helping to extend and relax after contracting.

Heat: Soaking in a hot bath or applying a hot water bottle or heating pad to the affected muscle may help to relieve cramping in the moment. 

Does Magnesium Help Sore Muscles?

Magnesium is essential for healthy muscle function and an inadequate intake of the mineral can contribute to the occurrence of muscle cramps. 

Supplementing with magnesium in the form of magnesium gummies, capsules or tablets can help support healthy muscle contraction function, can reduce mild muscle spasms and twitches when dietary intake is inadequate.

Muscle Cramp Relief 

The best way to prevent muscle cramps is to avoid the primary risk factors of overuse, dehydration and electrolyte imbalance. 

Avoid overexertion or increasing your level of exercise too quickly. Building up activity levels over time can reduce the risk of muscle sore ness and cramping. Stretching before and after exercise can also help prevent cramps from occurring. It’s a good idea to focus on the muscles most prone to cramping, such as the quadriceps, hamstrings and calves. 

Be sure to drink enough fluids throughout the day and particularly during and after exercise in order to avoid dehydration; it can be a good idea to drink water and sports drinks containing electrolytes during exercise in order to maintain adequate levels of sodium, potassium and magnesium, or otherwise consider taking a supplement to boost levels of these essential minerals.

If you regularly experience muscle cramps or soreness in your feet  or lower legs, remember to wear appropriate shoes that fit well and provide good support.

If you experience frequent or severe muscle cramps, it is important to speak to your doctor in order to manage any underlying medical conditions that could be contributing to muscle cramps. 

Muscle Recovery Supplements

Magnesium: supplementing with magnesium can help reduce muscle soreness and cramping when dietary intake is inadequate.

Potassium and sodium: maintaining adequate intake of potassium and sodium can help electrolyte balance. 

Protein powder: taking an easily absorbed form of protein powder provides amino acids important for muscle health, repair and recovery.

Branched chain amino acids: BCAAs are essential amino acids that help reduce muscle soreness from exercise and help with muscle recovery. 

Medi Muscle Cramp Relief & Muscle Health Gummies

Medi Muscle Cramp Relief & Muscle Health Gummies combine the benefits of magnesium to help to relieve muscle cramps, soreness, aches, stiffness, twitches and mild spasms when dietary intake is insufficient, and vitamin D to help maintain calcium levels in the body to support bone mineralisation. Our great tasting raspberry flavoured gummies are sugar free, convenient and easy to take while on the go.

Always read the label and follow the directions for use.

Benefits

- Relieve muscle cramps and mild spasms when dietary intake is inadequate

- Relieve muscle pain and soreness when dietary intake is inadequate 

- Support muscle health and function

- Support hone health

Ingredients

Each soft gummy contains:

- Dibasic magnesium phosphate trihydrate 753.12MG mg

- Equivalent to magnesium 105MG mg

- Vitamin D3 1.25 micrograms (50 IU)

Directions

How to take:

- Adults take two soft gummies per day for muscle and bone health and reduction of muscle cramps when dietary intake is inadequate, or as recommended by your health professional.

Always read the label and follow the directions for use.