How to Relieve Muscle Cramps

Muscle cramps occur from lack of fluids or inefficient warm-up and stretching.

Muscle cramps are commonly associated with physical activity, but they can result from dehydration, insufficient nutrients and inefficient activity preparation. Cramps frequently affect the quadriceps, hamstrings and gastrocnemius muscles in the body. The front of the thigh, back of the thigh and the calves also can be affected. Relieving muscle cramps involves addressing the problem as well as working toward preventing repeat episodes. With minimal effort, muscle cramps are preventable and, for those who have a history of frequent muscle cramps, the preventive steps will at least lessen cramp intensity.

Instructions

Relieve Muscle Cramps

1. Stretch the muscle that has started to cramp (see Tips). Hold and stretch for at least 15 seconds at an intensity that is the most you can comfortably tolerate. The goal of the stretch is to improve the muscle and relieve the cramp so it won't become worse.

2. Increase fluid intake, especially plain water. If the cramp has resulted from intense activity or activity in extreme conditions, such as excessive climate, consider an electrolyte sports drink. For less intense activity, however, the sports drink is usually more harmful than beneficial due to the sugar and artificial sweetener ingredients.

3. Allow the muscle a full 24 hours to rest and recover. Alternatively, engage in light activity to work out the cramp and reduce residual muscle soreness. Alternative activities can be yoga, Pilates or stretching after a very light but effective warm-up such as walking for 10 to 15 minutes or light calisthenics.

Prevent Muscle Cramps

1. Engage in a proper warm-up before every workout, regardless of your current fitness level. A proper warm-up is a minimum of 10 minutes of semi-rigorous activity that begins to encourage perspiration but not leave you winded.

2. Stretch at least 10 to 15 minutes after your warm-up. During the stretching, focus on the muscles you will use most during your workout and the muscles in which you frequently experience cramps.

3. Consume fluids before, during and after your workouts. Water is best, but a naturally sweetened or unsweetened electrolyte powder can help improve athletic performance and reduce muscle cramping. Fluid replacement, explained by Dr. John Ivy and Dr. Robert Portman, is a vital component of any athletic training and fluid loss greater than 2 percent of your body weight will affect your ability to perform optimally.

4. Allow a full day of rest between similar workouts. If doing strength training, for example, do your strength training workouts every other day with a different style workout in between. If you engage in a lot of cardiovascular activity, change things up or alternate daily with conditioning or weight training for improved results.

5. See your doctor if the muscle cramps are a persistent problem that have not improved with preventive measures. What you perceive as a muscle cramp may be an injury. Pain management and physical therapy may be necessary to recover from an injury. During your recovery, take steps to improve nutrition and fluid intake for optimal performance when you are ready to get back to your workouts.

Tips & Warnings

• To stretch your quadriceps, stand on one leg while lifting your foot back and holding it with your hand (same side). Push your hips forward to intensify the stretch. If this is too much for your cramp, try kneeling and place you hands on the ground behind you on each side of your body, then lift your hips and push slightly forward.

• To stretch your hamstrings, sit with your cramping leg extended forward and your other leg bent with the foot against your straight leg. Rotate your torso so your naval aligns with the extended leg and reach gently toward your knee. If you are quite flexible, reach as far as you are comfortably able without creating intense pain.

• To stretch your calf, take a short step forward with one foot and lean toward that leg while keeping the rear foot flat on the ground to stretch the cramping calf.

• Do not confuse muscle cramps with "delayed onset muscle soreness" (DOMS), which occurs as a result of a workout. DOMS can last for days. Some athletes find that consistent workouts reduce this soreness, but if they don't it is best to take the day off or perform a lighter workout.

References

• "Nutrient Timing"; John Ivy, Robert Portman; 2004
• Doctor's Senior Exercise; Conquering Muscle Cramps
• MedicineNet.com; Muscle Cramps (of Skeletal Muscles); Melissa Conrad Stoppler, M.D.