At some point, most of us have faced the sudden, severe pain caused by a muscle cramp.

Muscle cramps, often referred to as muscle spasms or charley horses, involve the involuntary tightening of muscle fibers, according to Dr. Lucas Buchler, a sports medicine physician at Northwestern Medicine. These contractions can lead to reduced mobility and a tense sensation in the affected muscle.

Although muscle cramps are typically harmless, they can be quite uncomfortable. The positive aspect is that there are effective methods to alleviate the pain quickly. Here’s what experts want you to know about muscle cramps.

Understanding Muscle Cramps

While short-lived, muscle cramps can lead to significant discomfort and pain. They are most commonly felt in the legs but can technically happen anywhere in the body, as noted by Dr. Holly Benjamin, a sports medicine specialist at the University of Chicago.

It’s important to note that not all muscle pain is caused by cramps. Buchler explains that cramps occur when there is a “spasm or ongoing involuntary muscle contraction.”

There are various factors that can trigger muscle cramps, including electrolyte imbalances, inadequate blood circulation, and dehydration, Benjamin states. Other potential causes include nerve issues (like nerve compression), exercising in hot conditions, insufficient stretching, muscle exhaustion, physical stress, medication effects, or excessive alcohol consumption, she adds.

Most muscle cramps tend to resolve within seconds to minutes, though the soreness following can last for hours or even days, according to the Mayo Clinic.

Quick Relief for Muscle Cramps

Dr. Buchler suggests that the most effective way to alleviate a muscle cramp swiftly is through gentle stretching, which can help the muscle to relax. Dr. Benjamin also recommends massaging the cramped area and applying either heat or ice for quick relief.

Over-the-counter pain relievers, such as acetaminophen, ibuprofen, or naproxen, may also aid in easing cramp-related discomfort. “In rare instances, a doctor may prescribe a muscle relaxant,” Benjamin informs.

If the cramps are due to dehydration or an electrolyte imbalance, Buchler notes that while addressing the root cause will be beneficial, it may take some time before you notice an improvement.

Preventing Muscle Cramps

While it’s not always possible to prevent muscle cramps, there are steps to help reduce the likelihood of experiencing them, according to Buchler. Staying well-hydrated and keeping a balanced electrolyte level is essential.

During exercise, be sure to engage in proper warm-ups that include stretching and follow them with cooling down periods, advises Benjamin. Furthermore, it’s wise to “steer clear of excessive exercise in heat,” she insists.

Although “most muscle cramps are not serious and are relatively benign,” Benjamin suggests seeking medical attention if they become frequent or severe. A healthcare professional can help identify any underlying issues and create a personalized treatment plan to alleviate symptoms.