How To relieve muscle cramps: 7 tips
Discover what may be causing your discomfort and how you can support your muscle health and recovery.
Medically Reviewed by: Dr. Caley Scott, ND
Muscle cramps can be a sudden shock of discomfort when you least expect it. While a cramping muscle is typically nothing to worry about, these unexpected muscle contractions can be alarming, causing pain or distress when going about your day.
Whether you deal with leg cramps in the hamstring, calf muscle, or anywhere else in the body, you need a plan to address the discomfort and prevent this painful event from occurring again.
In this article, we’re going to cover the cause of muscle cramps, offer some practical solutions, and explain when you should get in contact with a healthcare professional. With this info, you’ll be ready to handle cramps when they strike and hopefully keep yourself free of side effects moving forward.
What causes muscle cramps?
Muscle cramps can happen for many reasons, with possible causes ranging from muscle fatigue to dehydration, poor circulation, or underlying medical conditions.
Exhausted muscles are the most common cause of cramping, especially in larger muscle groups like the quadriceps or the back of the thigh. If you’ve been working out relentlessly or spending hours on your feet doing labor-intensive tasks, you may overuse these muscle groups and cause excessive strain on the muscle.
In response to the fatigue, the muscle may overcorrect with involuntary contractions, causing a jolt of pain that can last several minutes.
Dehydration is another cause of muscle cramping that often goes hand-in-hand with physical exhaustion. If the body is depleted of vital fluids and electrolytes, muscle function may be disrupted—which triggers a contraction that results in a cramp. This is why excessive sweating is often linked to electrolyte imbalances and cramps during physical activity.
Finally, there may be hidden causes of muscle cramps related to poor blood circulation, nerve compression, or other medical conditions—if you can’t pinpoint the exact cause of your cramps or experience prolonged periods of pain, it may be time to consult a medical professional to address the root issue.
What is CBD?
Cannabidiol (CBD) is a naturally-occurring compound from the cannabis plant, often used to help with irritation, tension, and feelings of discomfort.*
With studies supporting the use of CBD to help with muscle soreness and discomfort, it may be a useful supplement in reducing the effects of cramps. There are many ways to incorporate CBD into your routine, and Sunmed offers a range of formulas and delivery methods to address your unique wellness concerns.*
What is the endocannabinoid system?
CBD interacts with CB1 and CB2 receptors in the endocannabinoid system, specifically throughout the nervous system, organs, muscles, and joints. The ECS has been found in the majority of mammals, but it’s especially complex in humans.
Supporting the ECS can help ease discomfort in a number of physical and psychological ways. From soothing muscles to assisting in recovery and relaxation, you don’t want to overlook the role of the ECS. As we’ll discover, a complete CBD supplement is the best way to support your ECS safely and sustainably.*
How can CBD support muscle discomfort?
The more we learn about the ECS, the more we discover how it can support wellness goals ranging from muscle recovery and discomfort relief to sleep, relaxation, and beyond.*
Topical CBD, for instance, can help target specific areas of discomfort and potentially ease feelings of tension and muscle cramps.* Ingesting CBD in the form of liquid extracts or gummies is another great way to get the generalized benefits of CBD and support a broader range of functions and overall wellness.*
Whether you’re a trained athlete, a casual gym-goer, or just someone with the occasional muscle cramp, there is a CBD supplement that can help bring you back into balance with all-natural, soothing effects.*
7 ways to help soothe muscle discomfort
Muscle cramping is never fun, especially since you don’t know when a harsh contraction can occur. Let’s cover a few of the best ways to soothe muscle discomfort when cramps strike or as a preventive measure in your daily routine, including helpful home remedies.
1. Hydration
In the majority of cramping cases, dehydration is the root cause you need to address first. The body needs water to support hundreds of different functions, and muscles are especially reliant on water intake to stay strong, flexible, and contract normally.
True hydration, however, requires more than just drinking plenty of water. You also need a range of electrolytes such as sodium, magnesium, and potassium to upkeep the proper signaling of neurons and prevent misfires that result in cramps. Be sure to replenish your water and electrolyte stores, especially after a sweaty gym session.
2. Supplements
Supplements are often a missing link in many wellness regimens, and many possible shortfalls can lead to cramping. If you’re low on protein or amino acids, for instance, muscles may not get the nutrients they need to rebuild properly. A protein powder or BCAA supplement can help address that need and limit cramping.
Alternatively, an electrolyte supplement can bring your mineral levels back into balance when you need them most. We suggest a complete electrolyte supplement like our broad spectrum hydrate water enhancer.*
3. Exercise
We all know about the importance of exercise, but sometimes an intense gym session can cause discomfort like cramping or twitching. It's okay to push yourself during a workout, but it's even more important to take time off when your body reaches its limit.
Consider incorporating active recovery techniques like walking, cycling, swimming, or stretching during your days away from the gym. This can help promote blood flow throughout the muscles, encourage recovery, and likely reduce the occurrence of painful cramps.
4. Rest
Sometimes it’s best to simply let your body rest and let the recovery process work as nature intends. This means finding a comfortable position to lounge or recline, ensuring that your muscles are lengthened and limber without constricting blood flow.
Most importantly, be sure to dial in your sleep hygiene so you get the deep, rejuvenating rest you need at night.
Our top-selling full spectrum rest gummies are designed to complement your evening routine and prime the body for a good night’s sleep.* With other good habits in place, you can sleep soundly and avoid nocturnal leg cramps and other forms of discomfort.
5. Heat and cold treatment
Hot and cold treatments can be a trusty source of relief in moments of severe discomfort or when you suspect a cramp coming on. A heating pad can increase blood flow and ease tension in the affected muscle, while applying an ice pack can limit contractions with cooling effects.
Learn about when to use hot and cold treatments to make the most of your efforts and reduce discomfort with the proper techniques.
6. Diet
Eating the right foods will always benefit muscle health and overall wellness, so look closely at your diet and see where improvements might be made. You may be lacking in protein, micronutrients, and minerals, which can sometimes lead to cramping.
Don’t hesitate to add a bit more salt to your dishes if cramping persists, especially if you’re on a caloric deficit plan. Furthermore, avoiding fried foods, sugary desserts, and alcohol will reduce the chances of dehydration and keep the body balanced.
7. CBD
CBD has many uses, and reducing the discomfort of muscle cramping is a favorite among athletes and fitness enthusiasts. By supporting the ECS and its role in muscle health, you can ease some of the tension and discomfort from cramping.*
It’s important to start small with your CBD serving size and gain familiarity with your body’s response. Sunmed specializes in helping people discover their optimal CBD routines with tested products and safe, transparent formulas.*
What types of CBD can help ease muscle discomfort?
Speaking of CBD, which type is best for easing muscle discomfort like cramping, seizing, or other types of harsh contractions? There’s no one-size-fits-all answer, so let’s go over the top three types of CBD and how they work.
Topicals
If you’re in the midst of a severe muscle cramp, a targeted response makes the most sense for quick relief. This is where topical CBD creams and lotions work best, directly soothing the skin and the muscles underneath.*
Our award-winning full spectrum topical cream is loaded with high-quality hemp extract plus ingredients like peppermint, MSM, and arnica flower for immediate soothing sensations.*
Tinctures
Sometimes, prevention is the best medicine to address muscle cramping and other forms of discomfort. Plan ahead with a CBD tincture that soothes and supports the ECS before muscle cramps strike out of the blue.
Our best tinctures are easy to take and last for hours, interacting with the entire ECS for general wellness and overall soothing effects.*
Gummies
If you want an exact amount of convenient CBD at any point in the day, gummies keep it simple and fun. While the effects might take slightly longer to kick in due to the digestive process, you will still enjoy the peace of mind and comfort that come with a balanced ECS.*
Check out our full spectrum gummies or look into our Beyond collection to experience a more potent entourage effect with delta-9 THC.*
When should you consult a healthcare provider?
If you’ve mastered the science of hydration, sleep, diet, and recovery, there may be a hidden reason behind continued muscle cramping. Consider talking with your healthcare provider if you suspect a deeper issue like nerve compression or circulation problems.
There’s also a chance that your current medications are leading to side effects like muscle cramping, which should also be discussed with your provider.
The bottom line
Muscle cramping is annoying at best and downright painful at worst. Thankfully, you don’t need to live with this condition if you take the right steps and stick to the healthy routines outlined in this article.
With the addition of CBD and other useful supplements, you can overcome cramping and keep your muscles feeling strong and stable through the day and night.
*This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease."
Sources:
CBD Oil for Muscle Spasms: Is Cannabidiol an Effective Treatment? | CFAH
Origin and Development of Muscle Cramps | Exercise and Sport Sciences Reviews
The Enduring Mystery of Muscle Cramps | Outside
When to Use Ice and When to Use Heat for Aches and Pains | Beaumont
The endocannabinoid system: Essential and mysterious | Harvard Health
Cannabidiol: Uses, Interactions, Mechanism of Action | DrugBank Online