How to Prevent Leg Cramps

A leg cramp is caused by a sudden uncontrolled contraction of a muscle. The muscles that contract most often in this manner are those muscles that cross two joints. These type of cramps are often called a "charley horse." These muscles include, the hamstring (crossing the knee and hip), the quadriceps (also crossing the knee and hip), and the calf (crossing the ankle and knee). The cramps usually last less than one minute. They may last several minutes before subsiding. The leg cramps often occur at night and can awaken a per person from sleep.

Instructions

Difficulty: Moderate

1. Stretch Regularly. Stretching can relax muscle fibers. When working out, begin slowly. Always warm up before stretching making sure to focus on the muscle group that is cramping. A good stretching routine can help relax muscles and prevent cramps. Make sure you cool down after exercising, and don't do an intensive exercise routine prior to sleep.
2. Stay Hydrated. Although it isn't well known how dehydration and muscle cramping are related, it's known that dehydration can affect leg cramps. Making it important to drink plenty of fluid before, during and after exercise. Always drink at least three full glasses of water each day, including one before bedtime.
3. When a leg cramp does occur you can gently massage and stretch the sore muscle. Then take a hot shower or bath. This often solves the problem.
   Take a hot shower or bath to warm and relax the muscle
4. You should be examined by a doctor, when leg cramps become a persistent and a recurring problem. There may be a medical condition causing the cramping; electrolyte imbalances, involving blood analysis to screen potassium levels and other electrolytes to make sure they are normal. A doctor can also prescribe muscle relaxing medications, to help prevent the cramp, especially if the muscle cramping is at night. Being seen by a doctor is important because a doctor will review, your medications and medical history for possible factors contributing to your leg cramps.

Tips & Warnings

• Avoid sudden changes in routine activities.
• Don't get dehydrated.