What Causes Muscle Cramps? (And Top Prevention Techniques)

Muscle cramps can strike out of nowhere—during a workout, while you’re sleeping, or even just sitting at your desk. They’re sudden, involuntary contractions that can cause sharp pain and tightness, usually in your legs, feet, or hands.

Cramps often happen when your muscles are overused, dehydrated, or lacking key minerals like potassium, magnesium, or calcium. Poor circulation or nerve compression can also trigger them, especially in older adults or people with certain health conditions.

In many cases, cramps are linked to one or more of the following:

• Overexertion during exercise

• Dehydration or electrolyte imbalance

• Long periods of sitting or standing

• Not stretching before or after physical activity

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Luckily, there are ways to lower your risk. Try these prevention techniques:

• Stay hydrated: Drink plenty of water throughout the day, especially during and after exercise.

• Balance your electrolytes: Eat foods rich in potassium (like bananas), magnesium (like leafy greens), and calcium (like dairy).

• Warm up and cool down: Gentle stretching before and after physical activity helps keep muscles flexible.

• Avoid overtraining: Give your muscles time to rest and recover between workouts.

• Adjust your posture: Sit and stand with proper alignment to reduce nerve pressure and muscle fatigue.

• Stay active: Regular movement keeps blood flowing and muscles healthy.

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If you get frequent cramps, track when and where they occur, and talk to a healthcare provider. A few small changes in your routine might be all it takes to keep them away.

Jennifer Ferdinand, owner of Serendipity Wellness Studio in Burke, VA, has been practicing massage therapy and esthetics since 2006. She is nationally certified through NCBTMB, and licensed in Virginia for both Massage Therapy and Esthetics.