Muscle Cramps and First Aid

1What a cramp is

A cramp is a sudden, painful tightening of a muscle that will not relax. You cannot control it. Cramps often happen in the calf, the thigh or the foot. Most last from a few seconds to a few minutes and are not dangerous.

2What can cause a cramp

• Tiring a muscle with a lot of exercise
• Not warming up before sport
• Not drinking enough water, especially when you sweat a lot on a hot day
• Staying in the same position for a long time
• Cold

3First aid for a cramp

1. Stop what you are doing, and sit or lie down.
2. Stretch the tight muscle gently. For a calf cramp, straighten the leg and gently pull the toes up towards the knee.
3. Rub the muscle gently, and put a warm cloth on it to help it relax.
4. Drink clean water, and rest.
5. If cramps keep coming back, are very painful, or the muscle swells, see a health worker.

4Preventing cramps

• Warm up before sport, for example with gentle jogging, and stretch afterwards.
• Drink water before, during and after exercise.
• Do not push a tired muscle too hard.

5A cramp or a strain?

A strain (a "pulled muscle") is different: the muscle has been stretched too far and hurt. It stays sore and may swell. Rest it, put a cold wet cloth on it, and see a health worker.

Try it yourself

Try each one first, then tap Show answer to check.