Muscle Cramps: Causes, Symptoms & First Aid Awareness (Canada)

A muscle cramp is an involuntary tightening or contraction of a muscle that temporarily cannot relax. Cramps may involve part of a muscle, an entire muscle, or a group of muscles. They are common in sports, daily activities, and hot environments.

Relevance at home, work & sport in Canada

Muscle cramps are frequently seen in recreation programs, endurance activities, outdoor work, and jobs that involve repetitive motions or heat exposure. Awareness supports prevention and early recognition of cramps, especially during warm weather or strenuous tasks.

Scenario

During a summer soccer practice, a player suddenly stopped running and grabbed the back of their calf. A coach encouraged rest and gentle stretching on the sidelines. After hydration and a short break, the player rejoined team drills at a reduced pace.

Who gets muscle cramps?

Anyone can experience a muscle cramp, including:

Athletes and fitness participants
Outdoor workers exposed to heat
Individuals who sit or stand for long periods
Older adults
Young children and teens in sports
People with chronic health conditions
Individuals taking certain medications (as determined by healthcare professionals)

Heat-related cramps may occur in hot workplaces, summer recreation, training camps, and endurance sports.

Common locations

Cramps often affect:

Calves
Back of the thigh (hamstrings)
Front of the thigh (quadriceps)

Less commonly:

Feet and hands
Abdomen
Areas near the rib cage

Causes & contributing factors

The exact cause of muscle cramps is not always clear. Contributing factors may include:

Muscle fatigue
Insufficient stretching
Poor conditioning
Heat exposure
Dehydration
Electrolyte imbalance
Prolonged sitting or standing

During strenuous activity, the working muscles demand more oxygen and energy, and fatigue can make them more prone to tightening.

Symptoms of muscle cramps

Cramps may:

Feel tight, firm, or tender
Limit normal movement
Appear to twitch under the skin
Last seconds to minutes
Occasionally recur in cycles

Most cramps are temporary and resolve without long-term complications.

First aid awareness

Public first aid for cramps focuses on:

Stopping the activity that triggered the cramp
Gentle movement and stretching to help the muscle relax
Resting until the cramp eases
Considering hydration needs, especially during sports or heat exposure

Healthcare professionals can provide individualized guidance for frequent, painful, or unexplained cramps.

Prevention & workplace considerations

Prevention strategies may include:

Warm-up and cool-down routines during exercise
Stretching tight muscle groups regularly
Staying mindful of heat and hydration needs
Adjusting workloads during hot weather
Building general fitness and conditioning gradually

Sports programs and workplaces often include hydration and heat safety measures as part of injury prevention.

FAQ

Are muscle cramps dangerous?
Most are harmless and temporary, though they can pause activity and cause discomfort.

Why do cramps happen at night?
Nocturnal cramps can occur during rest due to fatigue, prolonged sitting, or other contributing factors.

Do only athletes get cramps?
No. People of all ages can experience cramps, including office workers, outdoor labourers, and older adults.

When should cramps be checked by a professional?
Persistent, frequent, or unusual cramps may warrant evaluation by a healthcare professional.

Educational note

This article supports public first aid awareness regarding muscle cramps and prevention. For persistent symptoms or concerns, health professionals provide personalized assessment.