What Causes Muscle Spasms? Common Triggers and Natural Remedies for Relief
Women have a higher risk of painful muscle cramps as we age
Many of us have felt a muscle in some part of our body suddenly and involuntarily tighten, causing a twitch or even severe cramp. Muscle spasms are common and typically don’t signal a severe health issue, but if they occur repeatedly or last for prolonged periods, you’ll definitely want to find relief. Here we explore common causes, how to ease the discomfort and signs you should schedule an appointment with your doctor.
What causes muscle spasms?
During a spasm, a muscle contracts, which can feel like a tight cramp, knot or even a sharp twinge, explains Jaclyn Tolentino, DO, Lead Functional Medicine Practitioner at Love.Life.
The specific muscles most prone to spasms are the calves, hamstrings, feet and lower back muscles, especially as we get older, Dr. Tolentino notes. This is because these muscles do a lot of work supporting movement, balance and posture.
Woman's World Answers
“It happens when nerve signals misfire, causing the muscle to contract and stay tense instead of relaxing,” she says. “As women age, muscle spasms can become more frequent due to hormonal shifts, circulation changes and lower levels of key minerals like magnesium and potassium.”
Some of the most common triggers include:
Dehydration
Not drinking enough water is one of the top causes of muscle spasms, says Dr. Tolentino. Dehydration can often lead to electrolyte imbalances. Magnesium, potassium and calcium are essential for muscle function, and deficiencies can cause cramping, she explains.
Additionally, sodium is crucial for maintaining proper muscle function. When levels become too low and aren’t adequately replenished, this can cause muscle spasms, notes Brynna Connor, MD, Healthcare Ambassador at NorthWestPharmacy.com
Hormonal changes
Estrogen plays a role in blood flow and electrolyte balance, so as levels decline, such as during menopause, spasms may increase, says Dr. Tolentino.
Age
Older adults tend to experience more frequent spasms due to muscle loss (sarcopenia), reduced circulation and age-related changes in nerve function, explains Zach Smith, DPT, Physical Therapist with HIDEF Physical Therapy.
Poor circulation
Less movement, prolonged sitting or standing and conditions like varicose veins can reduce blood flow to muscles, increasing the risk of spasms, adds Dr. Tolentino.
Certain medications
Some common medications, like diuretics (for blood pressure) or statins (for cholesterol), can deplete key minerals and increase the risk of muscle cramps, notes Dr. Tolentino.
Nerve compression
Conditions like a herniated disc or tight muscles pressing on nerves (such as sciatica) can overstimulate motor neurons, causing muscles to contract uncontrollably, explains Smith.
Stress
“Chronic tension can tighten muscles and amplify nerve irritability, predisposing them to spasms,” says Smith.
How to quickly fix a muscle spasm at home
In most cases, muscle spasms are temporary—but they can still be painful or disruptive. For fast relief, you can:
Gently stretch the muscle
Carefully and softly stretching the affected muscle (for example, pulling the toes upward for a calf spasm) lengthens the muscle and encourages relaxation, offers Smith.
“Similarly, standing up and putting weight through the leg and lightly stretching helps to calm a cramp,” he adds.
Here’s a video that offers a few different stretches designed to relieve leg cramps:
Try a light massage
Massaging the affected muscle helps to improve blood flow to the area and relieve tightness, offers Dr. Connor. Just remember to use light pressure with your fingers or a foam roller as the area is likely to be sensitive, she advises.
Dr. Tolentino also suggests applying magnesium lotion to your muscle as you massage the area to further boost the benefit.
Apply heat or cold
Applying a warm compress relaxes tight muscles by improving blood flow, while a cold pack can numb acute pain and reduce inflammation, offers Smith.
Additionally, taking a warm bath with Epsom salt can soothe spasms and improve circulation, notes Dr. Tolentino.
Stay hydrated
Drinking plenty of water or electrolyte-rich drinks (such as those containing potassium or magnesium) restores balance and prevents further spasms, suggests Smith.
Eat nutrient-rich foods
Consuming foods high in potassium (bananas, avocados), magnesium (nuts, leafy greens) and calcium (dairy) supports muscle health and relaxation, offers Smith.
When to see a doctor
While muscle spasms are generally harmless, there are a few instances that may warrant a trip to your doctor.
“You should see a doctor if spasms are frequent, severe, last longer than a few minutes or are accompanied by weakness, numbness or swelling,” suggests Dr. Tolentino. “These could signal an underlying issue, like nerve compression or a circulation problem that needs medical attention.”
Conversation
All comments are subject to our Community Guidelines. Woman's World does not endorse the opinions and views shared by our readers in our comment sections. Our comments section is a place where readers can engage in healthy, productive, lively, and respectful discussions. Offensive language, hate speech, personal attacks, and/or defamatory statements are not permitted. Advertising or spam is also prohibited.
