Few things short of a serious injury can put such a quick halt to your workout as a muscle cramp in your leg or foot. While cramps aren't a serious cause for concern, they can result in significant pain and discomfort, not to mention that they can derail your workout, costing you time and burned calories. Learning how to control and manage cramps can help you have more effective -- and uninterrupted -- workouts.
Symptoms
Muscle cramps in the leg and foot are usually characterized by a knot or bunching up of the muscle, along with sharp pain. According to the American Academy of Orthopaedic Surgeons, the most common cramp areas on the body are the calf muscle, the front of the thigh, or quadriceps, and the back of the thigh, or hamstrings. Cramps in the feet are also common. A cramp occurs when certain muscles in your body involuntarily contract and won't relax.
Causes
Muscle fatigue and dehydration are two of the most common causes of muscle cramps in legs and feet. If you are in poor physical condition and attempt to perform at a high level, such as running on a treadmill, it can sometimes lead to cramps in your legs and feet due to the inability of your muscles to cope with the high stress. As you sweat, your body loses not only water, but also electrolytes. Certain electrolytes help control the function of your muscles. When your muscles don't have enough of these electrolytes, your legs and feet may cramp, especially when participating in sports or activities that require a lot of running or jumping.
Treatment
The best way to immediately treat a leg cramp is to stretch the affected muscle. Stretching will help unlock the muscle and reduce the pain. For example, if you experience a cramp in your calf muscle, stand a few feet away from a wall and brace your hands against it. Push your affected leg back behind you, and lock your knee so your leg is straight. Bend your other leg and push back on your cramping leg until you feel a stretch in your calf. Hold the stretch for 10 to 15 seconds, then rest and repeat two to three more times. Drink a sports drink to help replenish your electrolytes, and rest for 10 to 15 minutes before resuming your exercise.
Prevention
To prevent cramps, choose an exercise routine that is not too advanced for your physical condition. For example, if you don't have a lot of experience running, don't try to go out and run 2 miles your first time. Start with a brisk walk, and work your way up to a run. Drink at least 8 oz. of water before you exercise to help ensure you're properly hydrated. Perform standard stretches for all the major muscle groups in your legs and feet. This will warm up your muscles and get blood flowing to these areas to help prevent cramps.
