Muscle cramps are extremely common, affecting an estimated 60% of all American adults, and can range from extremely mild aches that occur occasionally after exercise, to debilitating pain that happens on a daily or nightly basis.

 Extensive studies have found that there are numerous possible factors that may provoke or worsen the symptoms, from poor diet to dehydration,  overexercise and underlying health conditions.

Mineral deficiency

 Studies show that deficiencies in certain key minerals, including magnesium (source), and Potassium (source) along with vitamins such as B (source) and D (source) may be linked to cramping.

 Magnesium deficiency (which is estimated to affect up to 75% of adult Americans) in particular, is thought to be a common cause of cramp, with research suggesting that increasing your Magnesium intake can help reduce and ease symptoms of muscle cramps. (source)

 Often such deficiencies are the result of a poor diet and can be prevented or reversed by adding nutrient-rich foods into your diet. However, in some cases (particularly for older people) supplements may also be required.

Medical conditions

 There are a number of medical conditions that can cause or worsen the symptoms of muscle cramps. These include:

Spinal nerve compression – Caused by any condition that pressures your spinal cord, this can lead to a variety of symptoms including nocturnal leg cramps (source)

Alcoholism – Alcoholism can cause a number of muscle issues and studies have found it is linked to nocturnal leg cramps (source)

  • Type 2 Diabetes- muscle cramps are common amongst those with diabetes and could be caused by Diabetic neuropathy (nerve damage caused by high glucose levels in the blood) or Nephropathy (deterioration of kidney function) (source)
  • Hypothyroidism (underactive thyroid) – Hypothyroidism is where your thyroid does not produce enough hormones, and can have a variety of symptoms including muscle weakness, spasms, and cramps. (source)

In addition, pregnancy has been linked with muscle cramps, (source) which are thought to be caused by either change in blood circulation, additional pressure on the legs from carrying extra weight, or calcium deficiency.

Dehydration

 Though the scientific research is fairly limited, within sports medicine, it is widely accepted that dehydration plays a role in cramp (source) particularly in relation to Exercise Associated Muscle Cramping (EAMC), which is defined as ‘a painful, spasmodic, and involuntary contraction of skeletal muscle that occurs during or immediately after exercise.’

(source)Excessive perspiration (sweating) is a common cause of dehydration, and cramp often occurs during or immediately after exercise and is particularly common in those who exercise strenuously or work for long periods of time, in hot weather.

 However, there is also evidence to suggest that the loss of key electrolytes through perspiration, may also be contributing factor in Exercise Associated Muscle Cramping. According to one study, drinking an electrolyte beverage after exercise decreased cramp susceptibility and pain in a group of cramp-prone participants. (source)

 

Overuse

 Although the causes of Exercise Associated Muscle Cramping (EAMC), maybe multifactoral, numerous studies have found strong evidence that they commonly occurred in fatigued muscles and that overuse may be the main cause. (source)