Leg cramps are a common, painful occurrence that can happen during physical activity such as walking or running. They are very common among endurance athletes and older people who perform strenuous physical activities. They often occur during the end of intense exercise. Muscle cramps are usually harmless, but can occasionally indicate a medical condition, so check with a doctor if you get them on a regular basis.
Step 1
Warm up and stretch before exercising. Slowly run in place or walk for a few minutes. A regular stretching program can lengthen muscle fibers, allowing them to contract more vigorously when you exercise.
Step 2
Stretch your calves. Lean into a wall with one leg in front of the other. Straighten your back leg and press your heel into the floor. Your front knee should be bent. Hold this position for 15 to 30 seconds. Keep both heels flat on the floor and point your toes toward the wall.
Step 3
Stretch your hamstrings. Sit up tall with your legs extended straight in front of you. Your feet should be relaxed, not flexed. Put your palms on the floor and slide your hands toward your ankles. Stop when you feel the stretch in the back of your thighs and behind your knees. Hold this position for 30 seconds. Do not round your back or try to bring your nose to your knees. Do not lock your knees.
Step 4
Stretch your quadriceps. Balance by holding on to a wall or the back of a chair. Raise one foot up toward your buttocks. Hold your ankle with your hand and pull your heel toward your body. Stop bringing your heel closer when you feel the stretch. Hold this position for 30 seconds. Avoid arching or twisting your back.
Step 5
Stop running or walking if you experience leg cramps. Gently stretch and massage the cramping muscle. Hold it in a stretched position until your cramp stops.
Step 6
Stay properly hydrated. The most common cause of muscle cramps during sports activity is dehydration, according to MedlinePlus. Drink sports drinks to replace lost minerals. Orange juice and bananas can also help provide potassium.
Tips and Warnings
- Hold each stretch briefly. Do not stretch to the point of pain. Exercise within your ability. Don't take on too much too soon. If you want to increase the intensity of your workouts, do so gradually. Overexercising can increase risk of muscle cramps.
- Consult your doctor if cramps are severe, frequent or don't respond to treatment. Muscle cramps can indicate the presence of certain health problems, such as Lou Gehrig's disease, thyroid disease, chronic infections and cirrhosis of the liver. Avoid running or walking in hot weather. Sweat depletes your body of fluids, salt and minerals such as potassium, magnesium and calcium, which can lead to cramping, according to the American Academy of Orthopaedic Surgeons. Run or walk in the evening or early morning during the summer.
