Muscle Cramps vs Muscle Spasms: EOMC and Sciatica
- Desirée Lee
- May 3, 2024
- 4 min read
Updated: Jun 17, 2024
Differentiating between the two and what we can do about them
Have you ever experienced a muscle cramp? And what about a muscle spasm? The general difference between the two is that a muscle cramp is the more severe case of a muscle spasm. As we age, it is almost certain we will experience a cramp. However, not everyone will share the experience of a muscle spasm occurring from a lingering symptom of sciatica.
Scientists have yet to discover what form of treatment could stop either of these conditions. In the following, we will discuss options that can help alleviate pain and possibly aid in preventing: 1. a more generalized cramp called exercise-associated muscle cramps (EOMC) and 2. a muscle spasm as relating to sciatica or pinched nerves.
EOMC
Cramps have always been around but yet no one seems to have a direct answer as to why. There are plenty of athletes that endure cramps so why should anyone have questions around this muscular phenomenon?
EOMC or exercise-associated muscle cramps are common, unpredictable and vary with intensities and length of time. Factors that may lead to muscle cramps include medications, dehydration, electrolyte imbalance, certain diseases, and exercise. When hydrating your body, it seems that adding salt is the best bet in helping to prevent cramps. Other minerals you could look into include potassium, calcium, vitamin D and magnesium. Scientists have not found supporting evidence that stretching in any form will prevent EOMC, but stretching will help reduce the risk for future cramps and alleviate pain during a cramp. As confusing as that may be, I like to think that the muscles tighten when under certain conditions, so if you have specific muscles that regularly cramp up, I would provide a stretch targeting that muscle group after your workout or at the end of your day.
It’s safe to say that no matter who you are, the way you deal with EOMC needs to be tailored to suit your body with your own scientific experiment. There are plenty of at-home “remedies” you can test out for yourself. Before you start, you may find this article supportive of the hypotheses regularly spoken of.
Sciatica
If you have sciatica or have ever had a flare up and muscle spasms, take note of what occurred before, during and after. This is important to journal on as it will give more insight for you and your doctor as to what might be triggering the episodes.
While providing care for clients with sciatica, I notice spasms typically occur as a result of pinched nerves either along the lower back or in the piriformis. Because spasms are a sign of irritation, we alleviate this by low impact movement, active stretching and using a massage gun, essentially redirecting the pain signals to the brain by using the Gate Control Method.
The "Gate Control Theory suggests that the spinal cord contains a neurological “gate” that either blocks pain signals, or allows them to continue on to the brain". Our central and peripheral nervous system play an integral role in pain transmitters, but even more interesting is that cognitive, sensory and emotional factors can lead to increased sensations of pain.
If you have access to a massage gun, use it gently with low impact movement and activation. Make sure to move around instead of remaining on the affected area.
In addition, it is highly recommended to not remain seated or standing for long periods of time and especially without caring for your body before or afterwards. Slow and steady movement is best while your body adjusts to the "newness" of the movement and while you understand where your boundaries are within certain ranges of motion.
For the following exercises and stretches, please move with caution and if pain is felt, don't continue. It is important to wait until pain has passed before moving onto other forms of movement.
Exercises and active stretches to try:
Leg swings: Standing, move the leg front and back
Alternate 20 seconds, each leg three times / no more than 1 minute at a time
Half butterfly stretch: Laying supine, knees up with feet flat on floor, drop one knee
Hold for as long as comfortable - a few minutes (stop when painful)
Figure 4 and Piriformis stretch: With foot on the opposite leg, bring yourself into figure 4 and press into supporting leg
Slowly drop the foot down to get deep into the Piriformis, press into supporting leg again
Build up from 20 seconds to 60 seconds (1-3 reps at a time)
If pain occurs, hold the stretch if you think it will dissipate and not cause more inflammation or agitation. Active stretches are meant to allow the muscle to relax after engaging.
If you experience back pain or sciatica and you believe stretching and low impact movement may help, take a look at the following routine in this video. Always consult with your doctor first and move with caution until you are aware of what your body can handle.
Additional resources include:
Sciatica mobility tests
Gate Control Theory
Massage gun tips
I wish you luck and look forward to hearing what works well for you. Please share with others in a comment below.
Kommentare