Cramps are intense, involuntary muscle spasms that may last a few seconds or linger for 10 or 20 minutes at a time. You may feel a sudden sharp pain, or notice a hard lump in muscle tissue. Use proper self-care strategies to remedy occasional, exercise-related cramps caused by muscle fatigue and dehydration. Stay hydrated, eat nutritious foods, use a warmup and cooldown, and use a consistent stretching regimen to prevent cramps. If you experience frequent, recurrent muscle cramps, or cramps unrelated to vigorous exercise, consult a physician because this could be the result of a more serious condition.
Step 1
Eat a nutritious diet to prevent cramps caused by an electrolyte imbalance. Include plenty of fruits and vegetables that contain potassium, a mineral that contributes to electrolyte regulation. Include bananas, potatoes, papayas and spinach, which are high in potassium. Eat foods with moderate sodium levels prior to exercise.
Step 2
Drink adequate fluids every day to avoid dehydration-induced cramping. Consume mostly water for the best results. Do not use caffeinated beverages, alcohol or soda because they are not effective for preventing dehydration. Drink low-sugar sports drinks or water mixed with juice if you plan on exercising more than 60 minutes at a time. Increase the amount of water your drink if the weather is hot or you are more active than usual. Replenish fluids while you exercise.
Step 3
Warm up and cool down before and after exercise to prevent cramps. Use a lower-intensity version of your exercise to warm up. Go for a brisk walk before jogging or running, for example. Cool down by slowly reducing exercise intensity for five to 10 minutes, or until your heart rate returns to normal.
Step 4
Follow your cool-down with a stretching regimen. Do not stretch when your muscles are cold because this increases muscle tension and causes injury. Avoid pain while stretching. Go into each stretch gently and hold still for at least 15 seconds to allow your muscles to relax. Do one or two stretches for each major muscle group, for the best results.
Tips and Warnings
- Increase exercise difficulty gradually from week to week to prevent cramping. Sudden changes in exercise intensity may cause excess muscle fatigue and cramps.
- Consult a doctor before starting a new exercise routine.
References
- MayoClinic.com; Muscle Cramp; July 2010
- Ask Dr. Janet; How Can I Prevent Cramping while Exercising?; Janet Bond Brill; May 2008
- "Nutrition and You"; Joan Salge Blake; 2008
