Cramps: Acupressure Points & Self-Care

A muscle cramp, also called a spasm, is when a muscle gets tight (contracts) without you trying to tighten it, and it does not relax. Cramps are common and often follow overuse or injury. Exercising while dehydrated or low in minerals such as sodium, potassium or calcium makes them more likely, and pregnancy, menstruation, some medicines and some illnesses can bring them on.

Traditional use: in TCM, points such as SP-6 and ST-36 are traditionally used for muscle cramps.

Recognizing Symptoms

Physical Symptoms

  • A muscle that tightens on its own and does not relax

Primary Points for Cramps

Select a point to learn more.

Additional Support Points

Select a point to learn more.

Self-Care Acupressure Routines

Cramp Routine (5-7 minutes)

  1. Stop your activity and gently stretch and massage the muscle
  2. Apply firm, steady pressure to SP-6 for 1-2 minutes
  3. Press ST-36 for 1 minute each leg
  4. For abdominal or menstrual cramps: massage CV-4 and CV-6 in gentle circles
  5. For leg cramps: add GB-34 with moderate pressure; stop if the leg cramps
  6. If stress-related: include LR-3
  7. For calf cramps: add BL-57
  8. For back cramps: try GV-8 if you can reach it
  9. Optional: include KI-3

Everyday Considerations

Home care

  • Stretch and massage: Stop your activity and stretch and massage the muscle
  • Heat, then ice: Use heat when the spasm starts, and ice once the pain eases
  • Fluids: Drink fluids. If water alone does not help, sports drinks can replace lost minerals

Pregnancy

  • Traditionally avoided during pregnancy: SP-6, CV-4, CV-6. Skip these points if you are or may be pregnant.

When to Seek Medical Care

Contact a health care provider if cramps

  • Are severe
  • Do not get better with simple stretching
  • Keep coming back
  • Last a long time