A calf cramp signals involuntary muscle contractions. Sometimes caused by neurological disorders or diabetes, calf cramps are frequently brought on by muscle fatigue and sodium depletion, especially in the competitive or elite athlete whose regular training involves heightened energy expenditure and accelerated loss of sodium from the body. If you exercise strenuously and often, make sure your salt intake at least compensates for sweat-salt loss. A competitive athlete's performances can be halted by calf cramps, so he should learn how to prevent cramps from forming, and how to cure them should they occur.
Step 1
Assess your diet. You can stop a cramp from developing if you consume enough salt, according to the Gatorade Sports Science Institute. Eating pretzels at meals or consuming other such snacks throughout the day significantly reduces the risk of calf cramping because your body's normal "salty sweating," a function of body-cooling, will not deplete your sodium stores. Gatorade's message is that salt and fluids together are your best tactic for stopping cramps. Aim for 110 mg of sodium per 8 oz. of fluid you consume, suggests website Night Leg Cramps.
Step 2
If you already have developed a calf cramp, gently stretch the area. Night Leg Cramps says cramps during weight-bearing exercises can signal muscular tension, and stretching the tissue can alleviate the tightness. One restorative calf stretch, which will not unduly stress the tissue even further, involves keeping the affected leg's foot and heel flat on the ground and gently bending the knee forward. You should feel only a mild pulling sensation; hold this position for only 3 to 5 seconds and return to a straight leg. Repeat this short stretch six times. If necessary, repeat this sequence with a couple more inches of depth to your knee bend, always keeping your heel flat.
Step 3
Massage the calf muscle to stop the muscle from abnormal tensing. Applying manual friction can further relax the muscle, improve blood circulation and encourage fluid movement throughout the tissues. This can significantly reduce calf cramping and help reduce muscle tension throughout the leg. Apply cross-ways rubbing, as well as strokes up and down the length of your lower leg.
Step 4
Practice recovery to stop cramps from recurring. Keep fluid consumption high, and remember to keep salt in your diet. Rest enhances recovery, but you should aim not for complete inactivity, but "active rest," whereby you still exercise, but at a reduced rate and exertion level. Complete cessation of all activity is not advised, as this will only delay physiological recovery. Mild exercise maintains optimal blood circulation, important for salt and fluid restoration. Beverages containing sodium, potassium and other electrolytes are particularly helpful for cramp resolution.
Tips and Warnings
- Rule out neurological or muscle disorders by getting a professionally administered physical exam. Make a habit of massaging your calves regularly to keep them relaxed and to stop calf cramps from starting. These slender, elastic muscles are active during normal daily activity, not only during intense exercise. Keeping them supple will reduce cramping.
- If your exercise intensity does not lead to excessive sodium loss, do not consume extra salt; the modern American diet typically provides excess sodium already. Carefully note any nerve pain or changes in skin color. Bruising can accompany cramping, and while bruising usually resolves itself, continual bruising may be a sign of abnormality in healing or blood circulation. Calf cramping is a warning sign of possible further injury or underlying illness, so take care of cramps promptly, and always seek medical assistance for chronic cramps.
Things You'll Need
- Beverages or sports drinks containing sodium
- Salted foods and snacks
- Water
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