Managing Muscle Cramps in Everyday Life: Understanding Remedies and Prevention
- Sara Becker, PT, DPT
- Apr 28
- 5 min read
If you've ever been jolted awake by a stabbing pain in your calf or stopped mid-step because of a sudden spasm under your rib cage, you know the agony of muscle cramps. These unwelcome visitors can strike anyone—athletes, pregnant women, desk dwellers, and even the most active among us. Whether you’re experiencing muscle cramps all over the body or just battling muscle cramps in your legs, the frustration is real.
Let’s break down what causes muscle cramps, how to relieve them, and most importantly—how to prevent them from cramping your lifestyle.
Disclaimer: The content on this site and my posts are for educational and informational purposes only and not meant as medical advice. It is not intended as medical advice or to replace a relationship with a qualified healthcare professional. There is absolutely no assurance that any statement contained or cited in an article touching on medical matters is true, correct, precise, or up-to-date. Please consult a clinician that is familiar with your care, if you have specific questions for your own care.
What Causes Muscle Cramps?
Muscle cramps are sudden, involuntary contractions or spasms in one or more muscles. They can last from a few seconds to several agonizing minutes. While the exact cause isn’t always clear, here are some common culprits:
Dehydration and Electrolyte Imbalance: Low levels of magnesium, potassium, calcium, or sodium can trigger muscle cramps throughout the body. Find my FAVORITE electrolytes and magnesium supplements here (plus discounts)
Poor Circulation or Compression of Nerves: Especially if you sit or stand in one position for long periods.
Overuse or Fatigue: Intense exercise or repetitive movements can overload your muscles.
Pregnancy: Hormonal changes and added strain on muscles can cause muscle cramps during pregnancy—particularly in the legs and feet.
Sleep Position or Posture: Poor alignment while sleeping or sitting may cause muscle cramps at night or under the rib cage.
Underlying Conditions: Such as thyroid issues, diabetes, or nerve compression.
Recognizing the Symptoms
Most of us know when a cramp hits—it’s hard to ignore. But some signs can be subtle:
Sudden sharp or throbbing pain
Hardening or twitching of the affected muscle
Muscle soreness or fatigue after the cramp resolves
Cramping sensations without intense pain (especially in smaller muscle groups)
Muscle Cramp Remedies That Work
When a cramp strikes, quick relief is the name of the game. Here’s how to get rid of muscle cramps in the moment and after:
Topical Magnesium: Is especially helpful for muscle cramps at night. Trace Minerals magnesium lotion has helped me get out of some NASTY charlie horses, so I always have some at my nightstand (the spray is also effective). You can get 20% off with my Fullscript link, you just need to sign-up for an account but can continue to use this indefinitely
Epsom Salt Baths: are essentially bathing all your muscles in magnesium to help with muscle cramps. And of course, you can find discounts on epsom salt with my Fullscript link
Hydration and Electrolytes: Sip water and include electrolyte-rich foods or supplements (think bananas, coconut water, or magnesium). Check out my magnesium blog for my favorite electrolytes
Heat Therapy: Applying heat can calm the overactive muscles. Heat increases blood flow, relaxes muscles, and reduces pain signals. Apply a moist heating pad for 15–20 minutes. Avoid excessive heat and duration to prevent burns. NOTE that moist heating pads are the most effective. My favorite brands are Thermophore and Thermipaq
Please Note: Some links on my site are affiliate links, which means that I collect a small portion of your sale, at no extra cost to you. This helps with the cost of running a website, providing services, etc.
Neurokinetic Therapy (NKT): NKT finds where your body is compensating from. If a muscle is over-working or under-working it can cause muscle cramping as that muscle is dying for help or dying to try and help. Find an NKT provider near you at www.nktdirectory.com or see Releaseology in Tempe, Arizona
Vagal Nerve Stimulation: Helps calm the nervous system, reduce stress-induced cramps, and improve body awareness.
Prevention is the Best Medicine
Want to avoid cramps before they strike? Here’s how to stay ahead:
Stay Hydrated—especially if you're active or pregnant. Living in the Phoenix or Las Vegas-Area is so dry that people don't realize how dehydrated they are as the sweat just quick evaporates. After moving to Arizona, I had to supplement with enough electrolytes in my water. See my blog for my favorite electrolytes
Eat a Balanced Diet with enough magnesium, calcium, and potassium.
Practice Daily Stretching and mobility routines.
Improve Posture and take breaks to move if you’re sedentary.
Use Bodywork Therapies that focus on root-cause issues (like fascial restrictions or nerve compression).
Avoid Overtraining and give your body proper recovery time.
Adjust Sleep Position to avoid nerve or muscle compression.
The Releaseology Difference with Muscle Cramp Treatments
At Releaseology, I specialize in helping people get to the root of recurring pain, tension, and dysfunction—including those annoying, recurring muscle cramps under the rib cage or in the middle of the night. Whether your cramps stem from pregnancy, postural imbalances, or chronic stress, my hands-on approach focuses on the body’s nervous system, muscle balance, and movement patterns to bring real relief.
I don’t just manage symptoms—I fix what’s causing them.
Ready to Finally Feel Better?
Book a session today and experience what it feels like to finally be cramp-free. Whether you're waking up in pain or can’t finish a workout without seizing up, I’ve got your back (and your legs, and your rib cage). Let’s release what’s holding you back—one muscle at a time. 💪
These are my services that include an assessment and evaluation of your shoulder pain. If you have specific questions for your care, you can always e-mail me at sara@releaseology.com or text 480.712.0699 or book a virtual consult
Medical Disclaimer
The content on this site and my posts are for educational and informational purposes only and not meant as medical advice. It is not intended as medical advice or to replace a relationship with a qualified healthcare professional. There is absolutely no assurance that any statement contained or cited in an article touching on medical matters is true, correct, precise, or up-to-date. Please consult a clinician that is familiar with your care, if you have specific questions for your own care.
Essential Oils for Pain Relief
More from Releaseology
Don't forget to check out other resources on my site! You can book a session with me here, find a list of conditions I treat here, find more about me here, learn how to regulate your own vagus nerve and nervous system here and read more on my blog here. Lastly, follow me on my social channels: Facebook, Instagram, YouTube and TikTok!
Comments