Muscle spasms are inconvenient and painful. Here's how to avoid them.

We’ve all been there before. Running along the basketball court or swimming across the pool, when, all of a sudden, we experience a sharp pain in our foot or leg. Muscle cramps are common, affect virtually everyone and are mostly harmless. But that doesn’t mean their occurrence is any less painful or the inconvenience they cause diminished.

A muscle spasm, also known as a cramp, twitch or charley horse, is the sudden and involuntary forced contraction of a muscle.

Experts weigh in on what’s behind this sudden discomfort, when to be ready for it and what to do to alleviate it once it happens. Plus, tips on how to avoid experiencing muscle spasms as much as possible.

What is a muscle spasm?

“Muscle spasms usually occur in the calf or thigh,” explains Loren Fishman, MD, a professor of physical medicine and rehabilitation at Columbia University and the medical director of Manhattan Physical Medicine and Rehabilitation. But they can also happen in one’s arms, feet, or hands; and sometimes even in one’s stomach muscles or along the rib cage. “They can involve part or all of a muscle or several muscles in a group,” adds Michael Fredericson, MD, director of the Physical Medicine and Rehabilitation division of Stanford University.

Muscle spasms can be both uncomfortable and inconvenient, often resulting in the inability to use the affected area for a short period of time.

What causes muscle spasms?

Though many things are thought to contribute to muscle spasms, “there is ongoing debate on exactly what causes them,” explains Fredericson. Many of the most common and accepted explanations include sleep deprivation, dehydration, too much caffeine, stress, a pinched nerve, or as a side effect of medication.

“Muscle spasms may also happen when calcium or other minerals are not in their proper ranges or after strenuous exertion,” adds Fishman. And they occur more frequently among some age groups than others. “People over 60 tend to experience spasms more often,” Fishman says.

How do I stop my muscles from spasming?

Because muscle spasms are involuntary and affect everyone, “it’s better to consider how to diminish the likelihood of muscle spasms happening rather than preventing them absolutely,” advises Fishman. Some suggestions to reduce one’s chance of getting them − or ending the pain once it starts − include standing or walking around, massaging the affected area, improved nutrition, sleeping in comfortable positions (“people are much more prone to cramps when sleeping,” Fishman says,) and not pushing too hard during physical exercise.

“Stretching the muscle and blocking the contraction can help aid the pain,” Fredericson says. “Hydrating before and during exercise can also be effective.”

Fishman agrees that “stretching can stop the pain in its tracks;” and adds that “for those who have frequent spasms, a before-bed dose of calcium or magnesium citrate may also help.”

When should I be concerned about muscle spasms?

Though muscle spasms are temporary and harmless in most cases, they can also be a symptom of more serious medical conditions. These include kidney disease, Isaacs syndrome − a chronic nerve disorder, Serotonin syndrome − a rare but very serious drug reaction, and Lou Gehrig’s disease or ALS − a nervous system disease that weakens muscles and one’s physical function.

The experts recommend seeing your physician if muscle spasms occur as the result of an injury − especially back spasms, if your muscles are twitching regularly or if symptoms don’t resolve with stretching, hydration, improved sleep or after temporarily stopping the physical activity that caused the cramp in the first place.