5 Tips to Get Rid of a Muscle Cramp

22 January, 2020
A muscle cramp can be very painful, but with the proper care it is possible to get rid of it naturally and alleviate the symptoms quickly.

A muscle cramp or contracture is an involuntary muscle contraction of one or muscles in any part of the body, generally located in:

It ends up causing immobility in the affected areas, discomfort and pain to those who are suffering from them.

However, getting rid of a muscle contracture is an easy job if you know the methods to do it. 

If you were looking for a way to quickly and effectively get rid of contractures, you will find more than one answer in this article. Don’t miss out!

What exactly is a contracture?

In their normal state, muscles contract and then relax. In some cases, however, the muscle can’t relax and it stays tight. A cramp is an involuntary muscle contraction, which results in what many people call a “knot” in your muscles. The area where the knot is stays hard and swollen.

This contraction reduces movement and can be very painful. It can also affect the adjacent muscles, which creates more cramps, and so on. It can be a vicious cycle.

The only way to alleviate this pain is to release the contraction so that the blood can flow normally again.

What are the causes of muscle cramps?

Cramps can appear for many reasons, such as:

  • Overexerting the muscle, especially if it’s weak or if you haven’t warmed up properly.
  • A sedentary lifestyle.
  • Sitting or standing in the same position for long periods of time.
  • Injury.
  • Cold.
  • An unhealthy diet that lacks the necessary nutrients like magnesium.
  • Not drinking enough water.
  • Stress or anxiety.

How to get rid of cramps

How to get rid of contractures?

While there are specific medications to treat cramps, such as prescription muscle relaxers, there are some things you can try at home to get some relief.

These measures shouldn’t replace medication or your doctor’s recommendations. While they can be effective, they should be a complement to professional treatment.

1. Don’t force the muscle

The first thing that you should do when you have a cramp is to avoid forcing the muscle or affected area. Try to keep it as still as possible to avoid causing yourself more damage.

Do this until your muscle is completely recovered. That means avoiding heavy lifting, high-impact physical activities, or any kind of intense muscle exertion.

2. Shower with hot water

Shower with hot water

Showers with hot water are very helpful when it comes to curing muscular contractures since they help to reduce pain and relax the muscle.

To quickly relieve the cramp, we recommend that you keep the affected area under the hot water between 5 and 10 minutes, twice a day.

3. Rosemary and clay

Rosemary has anti-inflammatory and antispasmodic properties, while the clay is great for general muscle pain. Next, we’ll explain how to prepare this treatment at home.


  • 4 tablespoons of rosemary (50 grams)
  • 200 grams of white clay
  • Glass of water (200 ml)


  • Pour the water and rosemary into a pot.
  • Turn on the stove and boil for 10 minutes.
  • Let sit for 20 minutes.
  • Move the liquid with the rosemary to a plastic container.
  • Add the clay and mix well until there are no lumps.
  • Let sit for at least 2 hours.

How to use it

  • Apply the mixture directly to the affected area.
  • Let sit for 20 minutes.
  • Rinse with hot water.
  • Repeat twice a day.

For the greatest benefits, we recommend that you apply a natural oil to the area after taking off the mixture. It’s important not to use any metal (spoons, bowls) while preparing the mixture because that can affect the clay’s properties.

4. Stretching


Stretching is of vital importance when we suffer from contractures since it helps the muscles return to normal.

However, remember that you shouldn’t push your muscles too much or you will end up causing yourself even more damage. Be careful.

How to avoid muscle cramps

To avoid cramps, we recommend that you:

  • Avoid overexerting the muscle, and rest if your muscles are tired.
  • Exercise regularly and always warm-up and stretch.
  • Have good posture.
  • Protect yourself from the cold.
  • Eat a balanced diet.
  • Drink enough water.
  • Learn to manage your emotions.

By following these recommendations, you will be able to alleviate the symptoms and quickly eliminate the cramp.

However, if you do not notice any improvement, you should talk with a qualified physical therapist so that they can treat the cramp.

  • Sagorchev, P., Lukanov, J., & Beer, A. M. (2010). Investigations into the specific effects of rosemary oil at the receptor level. Phytomedicine. https://doi.org/10.1016/j.phymed.2009.09.012
  • https://www.fisioterapia-online.com/articulos/nudos-en-la-espalda-contracturas-musculares-que-son