Muscle stiffness and cramps, or sudden muscle contractions, are typically caused by overexertion or working out with cold and tight muscles. In most cases, these symptoms are harmless and easily treatable with minor adjustments to your exercise routine, according to the NYU Langone Medical Center. Sometimes, cramps and muscle stiffness may be due to a potentially serious medical disorder. For this reason, frequent or severe symptoms require evaluation by a medical professional.
Step 1
Stretch before working out to lengthen your muscle fibers, ease stiffness and prevent cramping. Stretching every morning and night may also be beneficial.
Step 2
Hydrate your body and muscles by drinking a minimum of 64 oz. of water every day. You may require even more water if you engage in strenuous or prolonged exercise or spend a significant amount of time outdoors in hot weather.
Step 3
Drink a rehydration solution containing potassium, calcium and magnesium before, during and after exercise to help prevent muscle stiffness and cramps. Sweating causes your body to lose salt and minerals necessary for muscle functioning, according to the American Academy of Orthopaedic Surgeons.
Step 4
Warm up by walking or engaging in another activity for 10 minutes before beginning your workout. This will loosen and warm your muscles.
Step 5
Wear supportive shoes and other workout gear designed to reduce strain on your joints and muscles.
Step 6
Build the intensity of your workouts slowly over time to prevent straining and fatiguing your muscles. If you develop a cramp in the middle of your workout, immediately stop activity.
Step 7
Eat a balanced diet that includes plenty of potassium-rich foods. The NYU Langone Medical Center recommends tomatoes, bananas, cantaloupe, broccoli and oranges. Beans and soy milk are also high in potassium.
Step 8
Treat any underlying disorders that may be contributing to your tendency to cramp. Bone and joint deformities, diabetes, some neurological diseases and alcoholism increase your risk of muscle stiffness and cramps during exercise. Your doctor may order blood work to check for chemical or hormonal imbalances and test your extremities for circulation problems.
Things You'll Need
- Rehydration solution
