Calf muscle cramps from exercise, often called "charlie horses," can vary in intensity and last from a couple of seconds to as long as 15 minutes or more. These uncomfortable yet common spasms may be caused by a number of factors, from dehydration to improper stretching. Often, changing the way you prepare for exercise may help reduce calf cramps in the future.
Causes
The American Academy of Orthopaedic Surgeons notes that calf cramps are among the most common types of exercise-related muscle cramps. Often these cramps result from general muscle fatigue and inadequate stretching. Other factors that may contribute to calf muscle cramps include exercising in intense heat, dehydration, depletion of electrolytes and poor conditioning. Due to normal muscle atrophy, older people are more susceptible to exercise-related muscle cramps. Athletes may also experience cramps after intense and prolonged exercise.
Treatment
If you experience a calf muscle cramp while exercising, stop your activity immediately and begin massaging and gently stretching the calf muscle. Apply heat to the area to relax the muscle and stop the spasm, then apply ice after the initial spasm subsides and the pain begins to improve. Drink plenty of water to ease cramping that results from dehydration, and try a sports drink or salt tablets to replenish electrolytes and minerals.
Prevention
To prevent calf muscle cramps in the future, increase your potassium intake with potassium-fortified food such as bananas and orange juice. Always warm up before your workout to ease your muscles into the routine. Start by walking or slowly pedaling a bike for about five minutes to get your muscles warmed up, then do some warm-up stretches for an additional five minutes. Hold your stretches for around 30 seconds, and don't bounce when you stretch. Also, drink plenty of fluids before, during and after exercise, and end your routine with more cool-down stretches.
Warning
Though most calf muscle cramps are benign, cramps can sometimes signal a more serious medical condition such as hypothyroidism, kidney failure or peripheral artery disease. Pregnancy may also cause your muscles to cramp during exercise. In order to rule out other causes for your calf cramps, see a doctor, especially if the cramps happen frequently, if severity increases or if the muscle spasms do not respond to simple treatments.
