A cramp in the back of your leg while doing leg curls can be a distraction; or in more severe cases, a painful, debilitating experience. A severe cramp might even tempt you to give up your workout. In most cases, however, leg cramps can be treated on the spot, allowing you to continue your workout, and you can take simple preventive measures to avoid them in the future. If your leg cramps persist during your workout despite taking measures to prevent them, consult a doctor.
Definition
Muscle cramps are an involuntary and forceful contraction of the muscle that does not subside. The legs are the most common site for cramps, particularly in the calf and thigh muscles. A mild cramp usually lasts only a few seconds, but a severe cramp can last for several minutes and is often very painful. If the cramp is strong enough, the muscle contracts so tightly that it forms a knot or lump under the skin. Anyone can get a cramp, but endurance athletes and older people that participate in vigorous activity are particularly susceptible.
Treatment
As soon as you feel the cramp coming on, stop performing leg curls and stretch your legs. Massage or place pressure on the affected muscle while keeping your leg stretched until the cramp goes away. Drink water or a beverage enhanced with electrolytes, if available. Cramps that don't respond immediately to treatment can be treated with heat to relax the muscles. If you have pain or tender muscles from the cramp, apply ice for 20 minutes at a time, every three to four hours.
Causes
The exact cause of muscle cramping is not clear, but certain condition are known to increase the likelihood they will occur. Common conditions include dehydration, lack of a preworkout warmup and stretching routine, electrolyte imbalances and muscle fatigue. Working out in a hot environment can also lead to muscle cramps, primarily because it can easily lead to dehydration. Cramps can also occur due to a medication you are taking or, rarely, an underlying medical disorder.
Prevention
To decrease your chances of getting leg cramps while lifting, perform a warmup and stretch your muscles, particularly you calf and hamstring muscles. Drink plenty of water before, during and after exercise to ensure proper hydration, especially if you are working out in a hot environment. Eat a balanced diet with ample electrolytes, particularly magnesium, potassium and sodium. Avoid excess sodium, however, especially if you have high blood pressure. Eating a banana, which is high in potassium, before you workout can help. Taking a multivitamin is also helpful. Avoid overexertion by making sure you rest between sets of leg curls. James Mace at Bodybuilding.com recommends taking a least a minute between sets. Perform leg curls only as long as you can maintain proper form and don't have to strain. Rest at least one day between workout sessions and don't perform leg curls if your muscles are sore or fatigued. If your leg cramps persist despite taking preventive measures, consult a doctor.
