How to Get Rid of Leg Cramps after Exercising
Muscle cramps, especially in the legs, can be an unwelcome side effect of exercising. Cramps are painful muscle spasms and most often occur in the upper (thigh/hamstring) and lower leg (calf). The good news is that there are steps you can take after your exercise regimen to relieve leg cramps. Although proper pre-exercise stretching and hydration are the best ways to avoid cramps, it also is easy to treat most cramps after they occur.
Instructions
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Stop whatever activity triggered the cramp. Do not try to work through a muscle cramp because doing so can worsen the problem and lead to more serious injuries.
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Stretch the affected area, using the following exercises depending on where the cramp is. Hold the stretch for about a minute or until the cramp stops.
a. For calf cramps, lean both palms flat against a wall. Place the foot on your affected leg behind you and keep the leg straight while bending your front leg. Lean forward into the wall to stretch the muscle.
b. For hamstring cramps, stand and extend the affected leg so it is stretched straight out with the heel of your foot on the floor and your toes pointing up. Bend the opposite knee and put most of your weight on that leg. Stretch by bending forward at the waist over your straight leg until you feel a slight tension.
c. For quadriceps cramps, stand and lift your ankle toward your buttock. Reach back and take hold of the ankle. Press your hips forward, keeping your torso straight and your head up, until you get to the point of a mild stretch. -
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Drink water or a sports beverage such as Gatorade. Eat a banana to increase your levels of potassium, a key mineral in balancing your electrolyte levels and lessening the effects of cramps.
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Apply ice to the area for about 10 minutes. Muscles respond to cold temperatures by shortening--by relaxing, in other words--thus alleviating the cramp.
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Apply a heating pad to tense or tight muscles if ice treatment did not eliminate the problem. Heat improves blood circulation around the muscle and improves flexibility. If you do not have a heating pad, take a hot shower or a warm bath.
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Tips & Warnings
Preventing leg cramps in the first place is the best approach of all. Make sure you are properly hydrated and stretched-out before beginning your exercise.
If leg cramps do not respond to treatment or recur on a regular basis, you should see a doctor to make sure you do not have a long-term electrolyte imbalance or other underlying problem.
