How to Prevent Calf Muscle Cramps

Stretching before exercising can help prevent calf cramps.

Nothing interrupts a satisfying run quite as abruptly as a calf muscle cramp. This common runner's malady strikes quickly and produces a sudden, sharp pain in the gastrocnemius and soleus muscles of the leg's calf area. The causes for calf cramps can be tied to factors such as hydration, nutrition and muscle condition. If you follow certain guidelines, you can reduce the likelihood that you will fall prey to this painful condition.

Instructions

1. Drink plenty of water. Eight 8-oz. glasses of water a day is generally recommended for most individuals. If you are exercising and sweating, you may need even more hydration.

2. Eat foods rich in potassium, such as bananas.

3. Stretch your calf muscles before working out. One calf stretch involves standing flat-footed about 2 feet from a wall, placing your palms flat on the wall and leaning toward the wall while keeping your feet flat on the floor. Hold the stretch for 10 to 15 seconds at a time.

4. Massage your calf muscles if they feel tense at any point or after a workout.

5. Apply cold or heat to tense calf muscles. You can use an ice pack or a warm bath to promote flexibility and overall muscle health.

References

• Mayo Clinic: Muscle Cramp
• The Flexibility Coach: 10 Ways to Stretch Tight Calf Muscles