A muscle cramp happens when your muscle involuntarily contracts and won't release. Though they can affect any muscle under your voluntary control, they most often occur in the hamstrings, calves, or quads, according to the American Academy of Orthopedic Surgeons. Cramping generally happens during or after a workout or at night while sleeping. There are many reasons why you might get a muscle cramp, such as straining or overusing a muscle, dehydration, a lack of minerals in your body or not getting enough blood to your muscles. Muscle cramps can last anywhere from a few seconds to several minutes.
Step 1
Stop doing the activity that caused the cramp. When you begin to feel a muscle cramp coming on, you should immediately stop doing the activity that caused the cramp. If you are in the middle of a workout, try taking a break until the cramp subsides.
Step 2
Apply heat or cold. The American Academy of Orthopedic Surgeons suggests putting an ice pack on painful or tender muscles. For tense and tight muscles, try using a heating pad or warm towel to break through the tension. Keep ice or heat packs on hand for muscle cramps when you're on the go.
Step 3
Massage and stretch your muscle to work out the cramp. Stretching out your sore area and gently massaging the cramped muscle will help your muscle relax. Although you may have an urge to sit and take your weight off an injured leg muscle, you should do the exact opposite. Standing with your knees slightly bent is great for cramped calve or hamstring muscles. For a sore quad, try pulling your foot back toward your buttock until you feel it stretch. This should help to relieve any tension.
Step 4
Eat more salt. You should try adding salt to your food or even drink up to 2 oz. of pickle juice to help alleviate those muscle cramps. Eating or drinking something salty should help your muscles relax.
Step 5
Load up on calcium. Calcium deficiency often causes those irritating muscle cramps. Get plenty of calcium-rich foods, such as milk, cheese, dark leafy green vegetables or yogurt, to help knock out your muscle cramps.
Step 6
Prevent sore muscles before they happen. Working toward better overall fitness will help to prevent future muscle cramps. To prevent your muscles from cramping, be sure you stretch thoroughly before and after every workout session. Ensure you are properly hydrated and that you never overexert your muscles. Avoid working out in extreme heat.
