Leg cramps, often referred to as a "Charlie horse," are a common problem that occur when the muscles in your legs contract uncontrollably. Although only lasting a few minutes in most cases, leg cramps can be painful and often occur during inconvenient times, such as during the night while you're sleeping (night cramps). Although the causes of leg cramps vary widely from exhaustion to dehydration, several tips that may help you prevent these painful cramps from occurring.
Hydration
Staying hydrated is one way to prevent leg cramps. Providing adequate liquid to your muscles through consuming water helps the muscles work properly, making them less likely to malfunction and cause a cramp. The exact amount of water needed each day varies, depending on factors such as your age, weight, activity level, gender and the climate you live in. The Institute of Medicine recommends at least three liters of water a day for men, and 2.2 liters for women.
Warm Up
Warming up before stretching your muscles or doing any type of physical activity can also help prevent leg cramps. Warming up involves light cardiovascular activities, such as a light jog before a run. Warmups condition your body by slowly increasing your heart rate and the circulation to your muscles, increasing oxygen and nutrient availability to the muscles before you continue into stretching or your physical activity. Not warming up before stretching or working your muscles can cause muscle fatigue, which can increase toxin buildup in your muscles resulting in muscle cramps, according to the American Academy of Orthopaedic Surgeons.
Cold Pack
Applying a cold pack to the legs after extreme physical activity may also help reduce leg cramps. When applied to a muscle, the cold packs relaxes the muscle, according to the Mayo Clinic. This helps reduce the pain and spasms associated with the cramp.
Massage
Massage can also help prevent leg cramps from occurring. As a massage therapist places pressure on your muscle tissue, circulation is improved, allowing greater inflow of oxygen and nutrients and a greater outflow of waste products from the muscles. Without the buildup of waste in the tissue, less spasms occur. After a massage it is important to drink plenty of water to help flush the excess toxins from your body, according to the National Institutes of Health.
