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Discover effective ways to stop hand cramps, from hydration to stretches. Learn about causes, treatments, and foods that help prevent cramping. Expert tips for relief and long-term prevention
Summary
1What causes hand cramps?
Hand cramps can be caused by a wide variety of factors, including those that cause general cramping throughout the body...
2Treatments for hand cramps
So far, we’ve focused on cramping that’s caused by a wider health condition. And, in each of these cases, the best way to treat it is to identify...
3 Food and drink for cramping
While on the topic of your diet, the food and drinks listed below are rich in the key vitamins and minerals which may help you to avoid cramping...
When you get any kind of cramp, you’ll definitely know about it – especially if you’re driving, writing, typing or using your hands at the time!
Hand cramps can happen just as much as cramps in other parts of our body.
They can range from being bearable to extremely painful and usually feel like a sudden, involuntary, sustained contraction (or spasms) of your hand or fingers.1
While hand cramps are usually short-lived, it’s still worth taking note of them when they happen, particularly if they happen repeatedly.
They could be a sign of another health issue or an indicator of what’s happening in your body, which can help you understand and even prevent hand cramps.2
In this article, join us as we run through what hand cramps are, highlighting their various causes and what you can do to reduce your pain.
What causes hand cramps?
Hand cramps can be caused by a wide variety of factors, including those that cause general cramping throughout the body. Some of the main causes behind hand cramps include:
Magnesium is a mineral that contributes to muscle relaxation as well as the health of your nerves, bones and muscles.3,4
Severe or chronic low magnesium levels have been associated with muscle cramps (including hand cramps).4,5 If you have persistent hand cramps, see your GP, who can assess the possible cause and assess for other symptoms of low magnesium.
Some studies suggest that potassium, sodium and vitamin B12 may be linked to muscle cramps, which may include hand cramps.6,7 Minerals and electrolytes can be lost, for example, during exercise in hot weather when we sweat.2,4,7, 8
Not drinking enough water can result in us becoming dehydrated, preventing our body from working as it should. For instance, dehydration can mean our muscles don’t function as well as they usually would, leading to cramps.2,9
Not sure if you’re drinking enough water? Take a look at our article to discover how much water you should be drinking each day.
Hand cramping can be due to problems with a nerve – for example, in carpal tunnel syndrome, the nerve that goes from the forearm to the palm of your hand (located inside the carpal tunnel of your wrist) becomes compressed.10 This can lead to feelings of tingling, numbness, cramps and pain in both your hand or fingers.10,11
Rheumatoid arthritis is an autoimmune disease in which the immune system mistakenly attacks the body’s own healthy cells, causing joint pain, swelling and muscle cramps.12
If someone’s kidneys aren’t working properly, such as if they have kidney failure, one treatment option is dialysis – a session-based treatment used to help clean the blood.13
However, towards the end of these sessions, muscle cramps are known to occur and seem to happen more if the dialysis contains low or no magnesium. Receiving magnesium during dialysis can help reduce cramping.14
However, not all hand cramping is related to a health condition. Sometimes it can simply be brought on by prolonged, repetitive hand movements, commonly referred to as ‘writer’s cramp’.1,15 This can affect anyone who performs repetitive, skilled hand movements, such as writers, musicians, artists and those in occupations requiring fine motor skills.16
Treatments for hand cramps
So far, we’ve focused on cramping that’s caused by a wider health condition. And, in each of these cases, the best way to treat it is to identify which condition is the underlying cause and receive treatment for it.
There are plenty of things you can do to try to relieve or help the cramps yourself, including:
- stopping doing the task you’re doing if something has triggered them
- staying hydrated9
- stretching your hands17
- adapting tasks to try to reduce the risk of triggering cramps, for example using the correct hand tools to avoid exerting excessive force15
- using assistive devices such as a splint15
- using cold therapy (in the first 48 hours after injury) or heat therapy (after 48 hours)18
- massaging the area to restore blood flow19
If you experience prolonged or repeated hand cramps, please see your GP who might suggest medication or other treatments for hand cramping, depending on the cause.
Food and drink for cramping
While on the topic of your diet, the food and drinks listed below are rich in the key vitamins and minerals which may help you to avoid cramping. They can be enjoyed as part of a healthy, balanced diet.
Low-sugar sports drinks can be used to replace electrolytes as needed – for example, if you’ve been exercising in warm weather and sweating a lot.6
Avocados contain potassium, magnesium, sodium and calcium, which are electrolytes – minerals that are essential for your body to function.
Our bodies need electrolytes to help our muscles work properly and keep them healthy. When certain electrolyte levels are too high or too low, symptoms like cramping may occur.20,21
Sweet potatoes contain potassium, sodium and magnesium, which are all minerals that play a key role in our muscle function.22
Watermelon is made up of 92% water, which can help you keep hydrated and stop your muscles from cramping.23
Just like avocado, coconut water is packed full of electrolytes – calcium, potassium, sodium and magnesium – which can all help reduce and prevent cramping. It’s also made up of 94% water to help keep you hydrated, and because of the electrolyte content it can be used as a rehydration drink after high-intensity exercise or if you’ve been unwell.23,24
Salmon is a rich source of protein, healthy anti-inflammatory fats and other nutrients that may help prevent muscle cramps, including B vitamins, potassium and magnesium.25
Sardines contain calcium, potassium, sodium and magnesium – all key nutrients that may help prevent cramping.26
Fermented foods like kimchi and sauerkraut tend to contain high levels of sodium and other nutrients that may help reduce muscle cramps.27
Greek yoghurt contains a wide range of nutrients, such as potassium, vitamin B12 and calcium. What’s more, Greek yoghurt is full of protein, which is needed for the growth and repair of muscle tissue.28
The final say
The key to preventing hand cramps is to tackle the cause if it can be found – whether that’s an underlying health condition or a repetitive movement. Armed with this information, you’ll then be able to identify the best treatment or self-help tips for your needs.
However, if you’re experiencing severe or repeated hand cramps and are concerned about what might be causing them, speak to your GP as soon as possible.
It's important to ensure you are getting all the vitamins and minerals you need as part of a healthy, balanced diet.
If needed, you can take a look at our range of bone and muscle health supplements to help meet your nutritional needs.
Disclaimer - The advice in this article is for information only and should not replace medical care. Please note scientific evidence for electrolytes contributing to cramps is limited and although there are emerging studies, more clinical research needs to be conducted. Please speak to your GP before making any major changes to your diet, particularly if you have a medical condition or are taking medication.
While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.
- Goldman, J.G. 'Writer’s cramp.' Toxicon. 2015;107:98–104. Available from: https://doi.org/10.1016/j.toxicon.2015.09.024.
- Hand or foot spasms: MedlinePlus Medical Encyclopedia [Internet]. Medlineplus.gov. 2020 [cited 2024 May 8]. Available from: https://medlineplus.gov/ency/article/003194.htm
- de Baaij, JHF., et al. ‘Magnesium in man: implications for health and disease.’ Physiological reviews. 2015;95(1):1–46. Available from: https://doi.org/10.1152/physrev.00012.2014.
- Moretti, A. ‘What is the role of magnesium for skeletal muscle cramps? A Cochrane Review summary with commentary.’ Journal of Musculoskeletal & Neuronal Interactions. 2021;21(1):1–3. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8020016/.
- Porri, D., et al. ‘Effect of Magnesium Supplementation on women’s Health and well-being.’ NFS Journal [Internet]. 2021;23:30–6. Available from: https://doi.org/10.1016/j.nfs.2021.03.003.
- Muscle Cramps - OrthoInfo - AAOS [Internet]. Aaos.org. 2022 [cited 2024 May 8]. Available from: https://orthoinfo.aaos.org/en/diseases--conditions/muscle-cramps
- Bruce H.R. Wolffenbuttel, Hanneke J.C.M. Wouters, M. Rebecca Heiner-Fokkema, Melanie. The Many Faces of Cobalamin (Vitamin B12) Deficiency. Mayo Clinic proceedings Innovations, quality & outcomes [Internet]. 2019 Jun 1 [cited 2024 May 8];3(2):200–14. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6543499
- Veniamakis, E., et al. ‘Effects of Sodium Intake on Health and Performance in Endurance and Ultra-Endurance Sports.’ International Journal of Environmental Research and Public Health. 2022;19(6):3651. Available from: https://doi.org/10.3390/ijerph19063651.
- Lau, WY., et al. ‘Water intake after dehydration makes muscles more susceptible to cramp but electrolytes reverse that effect.’ BMJ Open Sport & Exercise Medicine. 2019;5(1):e000478. Available from: https://doi.org/10.1136/bmjsem-2018-000478.
- NHS. Carpal tunnel syndrome [Internet]. [Cited 2024 Mar 8]. Available from: https://www.nhs.uk/conditions/Carpal-tunnel-syndrome/.
- Daniel Bocchese Nora, Becker J, João Arthur Ehlers, Gomes I. What symptoms are truly caused by median nerve compression in carpal tunnel syndrome? Clinical neurophysiology [Internet]. 2005 Feb 1 [cited 2024 May 8];116(2):275–83. Available from: https://pubmed.ncbi.nlm.nih.gov/15661105/
- Radu, AF., et al. ‘Management of Rheumatoid Arthritis: An Overview.’ Cells. 2021;10(11):2857. Available from: https://doi.org/10.3390/cells10112857.
- NHS. Dialysis [Internet]. [cited 2024 Jun 4]. Available from: https://www.nhs.uk/conditions/dialysis/
- Lynch, PG., et al. ‘Magnesium and Muscle Cramps in End Stage Renal Disease Patients on Chronic Hemodialysis.’ Advances in Nephrology. 2014;2014:1–6. Available from: https://doi.org/10.1155/2014/681969.
- Writer’s Cramp (Hand Dystonia) | Dystonia Medical Research Foundation Canada [Internet]. Dystoniacanada.org. 2023 [cited 2024 May 8]. Available from: https://dystoniacanada.org/about-dystonia/focal-dystonias/writer%E2%80%99s-cramp#:~:text=Writer%27s%20cramp%20is%20a%20dystonia,%2C%20forearm%2C%20and%20sometimes%20shoulder
- Writer’s Cramp - Dystonia Network of Australia Inc [Internet]. Dystonia Network of Australia Inc. 2024 [cited 2024 May 8]. Available from: https://dystonia.org.au/what-is-dystonia/forms-of-dystonia/writers-cramp/
- Edouard P. Exercise associated muscle cramps: Discussion on causes, prevention and treatment. Science & sports [Internet]. 2014 Dec 1 [cited 2024 May 8];29(6):299–305. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0765159714001026
- Gloucestershire Hospitals NHS Foundation Trust. Ice and heat treatment [Internet]. [Cited 2024 Mar 8]. Available from: https://www.gloshospitals.nhs.uk/your-visit/patient-information-leaflets/ice-and-heat-treatment/.
- Gasibat, Q., et al. ‘Determining the Benefits of Massage Mechanisms: A Review of Literature.’ Rehabilitation Science [Internet]. 2018;2(3):58. Available from: https://doi.org/10.11648/j.rs.20170203.12.
- Araújo, RG., et al. ‘Avocado by-products: Nutritional and functional properties.’ Trends in Food Science & Technology. 2018;80:51–60. Available from: https://doi.org/10.1016/j.tifs.2018.07.027.
- Shrimanker, I., et al. ‘Electrolytes.’ StatPearls Publishing. 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541123/.
- Senthilkumar, R. ‘Nutrient Analysis of Sweet Potato and Its Health Benefits.’ Indian Journal of Pure & Applied Biosciences. 2020;8(3):614–8. Available from: https://doi.org/10.18782/2582-2845.7933.
- Wempen, K.’ The wonders of watermelon.’ Mayo Clinic Health System. 2021. Available from: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-wonders-of-watermelon. [1]
- British Nutrition Foundation. Hydration [Internet]. [cited 2024 Jun 4]. Available from: https://www.nutrition.org.uk/nutritional-information/hydration/
- Tuyekar Shamal, N., et al. ‘An Overview on Coconut Water: As A Multipurpose Nutrition’. International Journal of Pharmaceutical Sciences Review and Research. 2021. Available from: https://www.researchgate.net/publication/353603073_An_Overview_on_Coconut_Water_As_A_Multipurpose_Nutrition.
- Department of Health. Nutrient analysis of fish and fish products Analytical Report [Internet]. [Cited 2024 Mar 8]. Available from: https://assets.publishing.service.gov.uk/media/5a7ac6e0ed915d670dd7e7fe/Nutrient_analysis_of_fish_and_fish_products_-_Analytical_Report.pdf.
- Şanlier, N., et al. ‘Health benefits of fermented foods.’ Critical Reviews in Food Science and Nutrition. 2017;59(3):506–27. Available from: https://doi.org/10.1080/10408398.2017.1383355.
- Ruxton, C., et al. ‘Nutritional benefits of yoghurt.’ NHDmag.com. 2015. Available from: https://sites.create-cdn.net/sitefiles/27/1/5/271513/ISSUE_103_yoghurts_opt.pdf.
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