Cramps are an involuntary spasm in the belly of the muscle which results in pain and tightness in the affected area. Frequent calf cramps may occur as a result of overuse, moving suddenly after long periods of inactivity or electrolyte imbalances. Calf cramps can occur at any age, according to Disabled World, but they are more common in middle-aged and older people. With proper care, you can prevent or reduce the frequency of calf cramps.
Step 1
Drink six to eight glasses of water per day to prevent dehydration. Disabled World cites dehydration as a possible cause of calf cramps.
Step 2
Drink electrolyte-based sports drinks after vigorous exercise sessions and heavy sweating. The electrolyte-based drinks will replace vital salts and minerals lost during exercise.
Step 3
Stretch after exercise and at other points throughout the day. Stretching releases tight calf muscles and encourages blood flow, which flushes lactic acid out of the muscle.
Step 4
Do some light movement before bed to encourage blood flow through the calves. If you have a stationary bike, ride for 10 minutes at light intensity. If you do not have a stationary bike, lie on your back and "cycle" your legs in the air to encourage blood flow. Avoid exercises that strain the calves, such as toe raises or squats.
Step 5
Avoid overly tight bedding, which can restrict your foot movement and strain your calves.
Tips and Warnings
- Consult your physician if your cramps worsen or the frequency increases.
Things You'll Need
- Electrolyte-based sports drink
