A muscle cramp or "charley horse" in the legs may come on suddenly and unexpectedly, then disappear just as quickly. It may wake you up in the middle of the night in agonizing pain, or interrupt your swim mid-stroke and leave you stranded in the middle of the pool. Fortunately, muscle cramps in the legs are usually very treatable and preventable with stretching, strengthening and other efforts.
Causes
The American Academy of Orthopaedic Surgeons states that muscle cramps are most common in the legs and have many possible causes. Tight muscles may cause muscle cramps while resting or physically active. Muscle fatigue may also cause muscle cramps, normally during or following strenuous exercise or activities. Other causes of muscle cramps include dehydration, sodium deficiency or a more serious underlying health problem. If tight or fatigued muscles are not suspected, seek medical attention.
Stretch
When you experience a muscle cramp, gently and slowly stretch the muscle. This will lengthen the muscle and help decrease the pain as well as stop the cramping. A 2006 DiveFitness.com article notes that contracting the opposing muscle group may further stretch the muscle and ease the cramping. A family member, athletic trainer or teammate may help passively stretch your leg if the cramp is severe. Perform stretches for 15 to 30 seconds, depending on the severity of the cramp. Stretching before and after exercise may prevent future muscle cramps, if muscle tightness is the cause.
Strengthen
Strength exercises may help prevent reoccurring muscle cramps when the cause is muscle fatigue. Exercises will vary depending on the affected muscle group and your specific sport or physical activity. Strength exercises are also most beneficial when integrated into your exercise routine. Exercises should not be performed while experiencing a muscle cramp or shortly thereafter. Lower extremity strength exercises may include knee extension, hamstring curls, calf raises and squats. Advanced exercises may include plyometric exercises such as box jumps. Perform strength exercises for two to three sets of 10 to 15 repetitions using dumbbells, cable or resistance machines.
Considerations
Massage, ice and heat are additional treatments for a muscle cramp. To avoid muscle fatigue and tightness, do not increase the resistance or duration of your exercises more than 10 percent a week. If tight or fatigued muscles are not the cause of the muscle cramp, then stretches and strength exercises may not help prevent future muscle cramps. However, stretching while experiencing a muscle cramp may still provide temporary relief.
