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Joints, Aches & Pains

How do you stop hand cramps?

17/06/20246 min read

Written byGareth Stables

Reviewed byGareth Stables

Female runner stretching hands at the beach. Woman exercising outdoors in the morning.

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...

Jump to details below

2Treatments for hand cramps

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...

Jump to details below

3Food 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...

Jump to details below

Jump to section

What causes hand cramps?
Treatments for hand cramps
Food and drink for cramping
Related products

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.

Lady in green top drinking a bottle of water in a park

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:

Low minerals and electrolytes

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}

A lack of water

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.

Nerve issues

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

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

Chronic kidney disease and dialysis

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

Muscle overuse

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.

Healthy fats in nutrition - salmon, avocado, oil, nuts. Concept of healthy food

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

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

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 potato

Sweet potatoes contain potassium, sodium and magnesium, which are all minerals that play a key role in our muscle function.²²

Watermelon

Watermelon is made up of 92% water, which can help you keep hydrated and stop your muscles from cramping.²³

Coconut water

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

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

Sardines contain calcium, potassium, sodium and magnesium – all key nutrients that may help prevent cramping.²⁶

Fermented food

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

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

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.

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