Muscle spasm is also known as muscle cramp, which refers to a sudden and involuntary tetanic contraction of muscles that usually causes muscle stiffness and unbearable pain.

Different Types of Muscle Cramps

• Night cramps:  Night cramps refer to those which occur at rest, such as during sleep or sitting still. Such cramps often involve the calf muscles and small muscles in the feet.
• Heat cramps: Heat cramps are commonly related to dehydration and electrolyte imbalances. They commonly occur in athletes, particularly when exercising in hot environment. The typical heat cramp occurs within 1~2 hours after working in hot environment, but it may be delayed to up to 18 hours after the end of activities.  Heat cramps are most likely to occur in the palm, arm and large muscles of legs. Runners may find themselves having heat cramps in the abdominal wall.

Preventing Exercise-Related Cramps

• Do not engage in prolonged or intense exercise in poorly ventilated or closed environments. Do not exercise or work in tight or heavy clothes.
• Make sure to do a full warm-up and stretch, or massage muscles that are prone to cramps prior to athletic activities.
• In cold weather, be sure to keep warm during and after exercising. For example, change into warm clothes after swimming.
• Keep sufficient water and electrolyte supplement before, during and after long periods of exercise.
• Relax when engaging in sport or work.
• Daily supplement of food containing calcium, potassium and magnesium:
• Calcium-rich food: milk, yogurt, cheese, eggs, soybean,tofu, green broccoli, Chinese kale, amaranth, sea tangle, black sesame, dried clove fish.
• Potassium-rich food: durian, sugar Apple, peach, banana, kiwifruit, cantaloupe, cherry tomato, amaranth, spinach, convolvulus, burdock, bamboo shoot,red bean,peanut, oatmeal.
• Magnesium-rich food: Soybean, green peas, cashew, asparagus, broccoli, brussels sprouts, corn, eggplant, potato, spinach, pumpkin, wheat bran.

Prevention of Night Cramps

• Those who have cramps easily at night should stretch their muscles before going to bed, particularly in the areas that are more susceptible to cramps (legs, feet, toes).
• Avoid over-exertions when exercising.
• Avoid too much plantarflexion (“tip-toe” or “stepping down” position) of the feet plate during sleep.
• Keep both legs warm during sleep; proper circulation reduces the chance of getting cramps.

Management of Cramps

• During an acute muscle cramp, the subject should rest immediately and gently massage the area with cramps, while slowly stretching the cramped muscles in the direction opposite to the cramp. To avoid secondary injury, do not exert too much force when stretching the muscles.  If the muscle cramp had lasted only briefly, the subject may still return to the previous activity after being treated, but recurrence is very likely.
• If the muscle cramp lasted for a long time, hot/cold compress or topical anti-inflammatory spray/cream may be used to relieve. In the event of recurring muscle cramps, the muscles may be excessively fatigue or dehydrated. The former requires immediate rest and termination of activity, while the latter requires water and electrolyte replenishment.