How To Avoid Cramping Up In Sports

Cramping may not only slow you down, it can cause you to miss an important play during a game. Having a cramp hold you back during an athletic event disrupts your sport and possibly exposes you to injury. This can be avoided by drinking plenty of fluid, warming up thoroughly, maintaining your electrolyte balance and simple stretching. Hydration does not just mean drinking water before game time -- you must remain hydrated to avoid cramping and weakness. When a muscle loses only 3 percent of its water, it begins to lose strength. Consult a health care practitioner before beginning any athletic activity.

Step 1

Drink water. You should be drinking at least 64 oz. of water a day. If you are engaged in regular athletic activity, or training in an environment that causes you to sweat a lot, drink double this amount over the course of the day.

Step 2

Take a multivitamin and mineral supplement daily. During your training and competition, maintain your electrolyte status by drinking an electrolyte replacement beverage that contains potassium and magnesium as well as sodium to help avoid cramping.

Step 3

Warm up prior to competing. Spend 10 or 15 minutes walking to increase circulation and warm up your muscles. Perform some light exercises such as pushups, jumping jacks and body-weight squats to warm your muscles up further.

Step 4

Stretch thoroughly, but do not overdo it. Stretch to ensure that you are flexible enough to meet the demands of your sport. Playing basketball does not require that you go through a ballet or gymnastics routine to prepare to shoot a free throw. A few simple stretches that allow you to move through the full range of motion required by your sport should help alleviate cramping.

Tips and Warnings

If you are continually cramping in the same area, see a physician.
Do not bounce when stretching, as this can strain your muscles or tendons. If you feel a cramp, stop immediately.