If you run or exercise regularly, chances are you have felt a muscle cramp at some point. Sometimes called a charley horse, a muscle cramp is characterized by tightness that can be very painful. In some cases, you can feel a knot, or bump, in the muscle. Cramps may occur because of inadequate warmup, dehydration or fatigue. If you are prone to muscle cramps when you run, talk to your doctor; in some cases, cramps may be caused by a problem with circulation, nerves or hormones.
Step 1
When a cramp hits, stop what you are doing. If you are running, slow down to a walk, then stop. Gently stretch the muscle and massage it to see whether that breaks up the knot and relieves the cramp.
Step 2
Apply heat. A heating pad, hot water bottle or other warm compress may help the muscle to relax.
Step 3
Apply ice after the muscle has relaxed. This will help relieve the soreness that may come after a spasm.
Step 4
Take an over-the-counter anti-inflammatory medication -- such as ibuprofen -- if your muscle is still sore after the cramp has subsided.
Step 5
Ask your doctor for an anti-spasmodic medication if you are not able to get your muscle cramp under control. These medications can help relax the spasm in your muscle, alleviating the tightness and discomfort.
Tips and Warnings
- Before your next run, be sure that you are well-hydrated and that you warmup before running. Eating foods high in potassium, such as bananas, may help you avoid muscle cramps.
