According to a 2010 review published in "Neurology," there is insufficient evidence to conclude that stretching is an effective treatment for muscle cramps, but don't tell that to Robert Miller, a California-based neurologist, who claims that "stretching is a tried-and-true cure for muscle cramps...despite the lack of scientific evidence." If you suffer from frequent muscle cramps, performing stretching exercises regularly and whenever they occur may help.
Buttocks Stretch
Performing the buttocks stretch regularly may help prevent cramping of the gluteal muscles -- situated behind your hip joints -- or alleviate the symptoms as you're suffering a cramp. Start on your back with your legs extended and heels of the floor. Lift your left foot and flex your hip and knee, drawing the latter toward your chest. Pull on the front of your knee with both hands to deepen the stretch, then press on the outside of your knee and cross your upper leg over your abdomen. Hold this position for 10 to 30 seconds, then switch legs.
Calf Stretch
The calf muscles, or calves, include the gastrocnemius and soleus and are susceptible to cramping because they contract frequently and powerfully when you walk and run. Start in the same position as the buttocks stretch, then lift your left leg to a partner standing at your feet. Have her hold your heel in one hand and press on the bottom, front portion of your foot with the other until you feel a gentle stretch through the back of your lower leg. Tell her to maintain pressure for at least 10 seconds, then lower your left leg and repeat with your right.
Hamstrings Stretch
The hamstrings, which include the biceps femoris, semimembranosus and semitendinosus muscles, may also cramp occasionally. These muscles facilitate hip extension and knee flexion ranges of motion, so stretching them involves flexing your hips while your knees are fully extended, or locked. Stand upright and lift your left leg, placing your heel on top of a knee- to waist-high bench, chair or table. Lean forward, reaching toward your toes, until you feel light tension through the back of your upper leg, then hold for 10 seconds or more. Repeat the exercise with your right leg. Have a partner help you keep your balance if necessary.
Quadriceps Stretch
Performing the quadriceps stretch may help alleviate cramping in any of the four muscles that make up the muscle group -- the rectus femoris, vastus intermedius, vastus lateralis and vastus medialis. Lie on your right side with your legs extended and your left leg stacked on top of your right. Flex your left knee and grasp the front of your ankle with your left hand, pulling your heel toward your buttocks until you feel a light stretch through the front of your upper leg. Hold the stretch for 10 to 30 seconds, then turn over and stretch your right leg.
References
- "Neurology"; Assessment: Symptomatic Treatment for Muscle Cramps; Hans Katzberg, et. al.; June 2010
- NPR; Warding Off Muscle Cramps As We Age; Patti Neighmond; March 2010
- "Full-Body Flexibility"; Jay Blahnik; 2004
- "Basic Biomechanics"; Susan Hall; 2006
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
