Leg cramps are involuntarily contracted muscles that cause intense pain and tightness. While leg cramps occur for a variety of reasons and may even develop during sleep, leg cramps that develop after doing hard work are especially common. People who are out of shape or who exercise or work in intense heat or for prolonged periods are more susceptible to having leg cramps, as are those over the age of 65 years. In many cases, you can prevent leg cramps after hard work with a little time, effort and conditioning.
Step 1
Drink extra fluids before, during and after engaging in hard work to prevent dehydration and associated cramping. Increase fluid intake in hot weather and when you are sweating excessively.
Step 2
Treat dehydration with an electrolyte solution immediately after you stop working. Electrolyte replacements are sold over the counter in liquid, powder and tablet form. Follow the package directions carefully.
Step 3
Warm up before working out, paying special attention to your leg muscles. The American Academy of Orthopaedic Surgeons recommends walking briskly or running in place before engaging in hard work. Stationary stretches, such as hamstring and calf muscle stretches, are also beneficial.
Step 4
Increase the length and intensity of your work gradually. Overexertion is a primary cause of leg cramps, and easing into vigorous activity can prevent most cramping.
Tips and Warnings
- Speak with your doctor if home prevention methods do not improve your leg cramps. You may suffer from a circulatory disorder or another condition that makes you more prone to cramping.
Things You'll Need
- Electrolyte replacement product
