Why a Muscle Spasm Happens and How to Treat It

Why Muscle Spasms Happen and How to Treat Them

March 3, 2026 by Amy H 0 comments

Reading Time: 4 mins

Reading Time: 4 minutes

From dehydration to overexertion, mineral deficiencies, and nerve compression, these are primary factors that can trigger a muscle spasm. Fortunately, many options exist for treating muscle spasms: staying hydrated, focusing on a well-balanced diet, and taking anti-inflammatories or muscle relaxants.

It pays to understand the causes of muscle spasms and how to treat them because they’re painful and common. An article published in the National Library of Medicine notes that muscle cramps (a specific type of spasm) affects 50% to 60% of healthy adults.

If you know how these involuntary muscle contractions happen, you can take proactive steps for muscle spasm prevention, mitigation, and relief.

What Does a Muscle Spasm Feel Like?

A mild muscle spasm may feel like a fluttering, but sudden, involuntary twitching. In more severe cases, it can feel like an intense or sharp and tight contraction.

A spasming muscle can be “rock-hard” or very firm to the touch. It may also feel weirdly knotted or appear distorted. You may even see the muscle visibly twitching, bulging, or spasming.

As explained by a research article published in JNeurosci, muscle spasms last for several seconds in many cases. Short-lived as they are, they can cause the affected area to still feel sore, tender, and weak for some time after.

Are Muscle Spasms Serious?

Muscle spasms, particularly if they’re one-off or occur rarely, are usually not something to worry about. However, you shouldn’t ignore chronic ones, which can occur:

Multiple times within a day
Several times a week
For months

If you experience chronic cramps with symptoms like poor coordination, persistent pain, and muscle weakness, seek professional advice. An underlying neurological issue may be causing or triggering your spasms.

Why Does a Muscle Spasm Happen?

Scientists and medical professionals have yet to completely understand and discover the exact underlying causes of muscle spasms. There are, however, common “triggers,” factors that can contribute to their occurrence.

Dehydration

Dehydration is a common condition in which the body loses more fluids (water and electrolytes) than it takes in. According to the National Council on Aging, 75% of Americans have chronic dehydration. Dehydration also occurs in almost three in ten (28%) older adults.

Insufficient water intake and excessive perspiration (e.g., during vigorous physical activity, especially in warm environments) are common culprits behind dehydration. Health problems can also cause it, including diarrhea or irritable bowel syndrome (IBS). IBS can cause dehydration through frequent diarrhea.

Overexertion

Overexertion can trigger muscle spasms through various mechanisms, including fatigue-induced nervous system dysfunction. Another is through unmanaged loss of fluids and electrolytes (e.g., if you exercise “too much” and don’t drink enough to stay hydrated).

Overexertion also depletes your muscles of energy, oxygen, and nutrients. When this happens, your muscles may become “hyperexcitable,” triggering spasms.

Mineral Deficiencies

Specific mineral deficiencies can be a trigger for muscle spasms because they can disrupt the delicate electrolyte balance. Such disruption can impair the muscle-contraction-relaxation cycle and proper nerve signal transmission.

Key nutrients associated with muscle spasms are:

Magnesium: Vital for relaxation
Potassium: Necessary for muscle contraction and nerve signal regulation
Calcium: Critical for signaling

Mineral deficiencies can result from a poorly implemented weight loss diet plan. Gastrointestinal issues, such as Crohn’s, and excessive nutritional losses from diarrhea and vomiting, can also be contributors to this problem.

Nerve Compression

Compression impairs the ability of nerves to transmit signals. The affected nerves may then send erroneous electrical impulses to surrounding muscles. They can make the muscles cramp, seize up, or twitch as a defensive or protective mechanism against pain.

How Do You Treat Muscle Spasms?

Considering they can cause intense pain, you should familiarize yourself with ways to prevent spasms and achieve muscle cramp relief (if they happen).

One of the most effective natural muscle spasm remedies (and prevention) is staying hydrated. Always drink before you get thirsty and consume fluids regularly throughout the day. The U.S. CDC also recommends having a cup of water every 15 to 20 minutes to stay hydrated when working in the heat.

Focusing on a well-balanced diet with adequate essential vitamins and nutrients can help with muscle spasms, too. They can give your muscles the nourishment they need and may help prevent mineral deficiency-related spasms.

For persistent or severe spasms, you may have to take over-the-counter or prescription anti-inflammatories and muscle relaxants.

Frequently Asked Questions

Can Stress Also Trigger Muscle Spasms?

Yes.

Stress can trigger muscle spasms by activating the body’s fight-or-flight response. When this happens, the nervous system releases an influx of the hormones adrenaline and cortisol.

Adrenaline and cortisol help prepare the body for “danger.” However, if the body is always full of these hormones, it can experience chronic muscle tension, soreness, and fatigue, all of which can trigger spasms.

Will a Spasm Go Away on Its Own?

Some muscle spasms may go away on their own and are minor enough not to require treatment or professional medical intervention. An example is if you went on too long without water, causing you to become dehydrated for a day, triggering a spasm. Rehydrating and making it a conscious habit to stay hydrated can help keep the spasms away.

Spasms triggered by underlying medical conditions (e.g., nerve disorder, IBS, or Crohn’s) may not go away on their own or become recurrent, though. If you’re unsure whether there’s a health problem behind your spasms or if they happen often and last for a long time, see your healthcare provider as soon as possible.

Keep Muscle Spasms at Bay

Dehydration, overexertion, mineral deficiencies, and nerve compression are all possible triggers for a muscle spasm. For the same reasons, staying hydrated, knowing when to “stop” exerting effort, and focusing on a well-balanced diet can help remedy or lower your risk of experiencing these painful contractions.

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REFERENCES AND SOURCES CITED:

https://www.ncbi.nlm.nih.gov/books/NBK499895/

https://www.jneurosci.org/content/44/1/e1695232023

https://www.ncoa.org/article/10-reasons-why-hydration-is-important/