It's not uncommon for athletes to experience muscle cramps when they are engaged in rigorous physical activity. Learn how to effectively structure your workout plan -- and proceed gradually with training -- in order to avoid painful injuries or cramping. High-impact sports, such as running, can produce muscle soreness and cramping if you increase your distance or intensity over a short period of time without building proper endurance first. Speak to a doctor or physical therapist if you experience muscle cramps often.
Step 1
Learn how to warm up and stretch for your specific sport. MayoClinic.com notes that you should engage in a minimum of five minutes of stretching prior to physical activity. Stretching prepares the muscles for the workout, and help prevent cramping or injuries. Also do a short warm-up exercise, such as walking briskly for several minutes, prior to intense exercise.
Step 2
Drink an appropriate amount of fluids before and after workouts. MedlinePlus notes that muscle cramping during exercise is often linked to dehydration. However, working out with large amounts of water in your stomach can cause abdominal discomfort, so drink water or electrolyte balanced fluids a few hours prior to an intense workout, and rehydrate after exercise to reduce your risk of cramping due to dehydration.
Step 3
Reduce workout intensity or rest until pain and cramping subsides. For example, reduce your running speed to a jog, or walk until the cramping subsides. If this does not work, stop the activity and rest.
