Next time your leg cramps up, take a sip of pickle juice to relieve it. If you don't place much faith in folk remedies — even those used by professional football players — then try another method to prevent cramps. Stretching, massage and dietary supplements are a few of your options. For severe or persistent cramps, consult a doctor.
Causes
Overexertion during a workout can cause cramps, which in leg workouts typically manifest in the calf muscles. Water pills taken for high blood pressure, or diuretics, cause your body to lose potassium, which can cause cramps — as can other electrolyte imbalances. A sedentary lifestyle can also cause cramps. Dehydration may contribute to cramping after a heavy workout. An underlying medical condition such as diabetes, thyroid disease or circulatory problems could also be the cause.
Stretch
Stretching, flexing and massaging your calf muscles throughout the day may help prevent cramps. In particular, stretching after you exercise reduces your chances of developing leg cramps. Another simple exercise to perform is to alternate between pointing your toes inward and outward. The University of Montana recommends stretching for a minimum of five minutes both before and after you exercise.
Supplements
Athletes often sweat profusely. The resulting dehydration and sodium loss may cause cramps that could be prevented by consuming ample water and sodium beforehand. Some athletes take dietary supplements such as vitamin E, magnesium, calcium and potassium because deficiencies in these minerals may cause cramps. Your physician may recommend a potassium supplement if you currently take a diuretic. According to Lynda Zimmerman of the University of Missouri Extension, physicians occasionally prescribe the drug quinine to relieve leg cramps, but this drug can have severe or fatal side effects.
Other Preventive Strategies
At night, ensure that your sheets don't constrict your feet. Keep them loose rather than tucked in tightly. Use a pillow to prop your feet upright at night while in bed. To avoid overdoing a workout, gradually work your way up to strenuous exercise. Take short, easy hikes before tackling a long, difficult one. Stay hydrated by drinking ample liquids such as water or sports drinks that include electrolytes.
Relief
When you experience a cramp in your leg, flex your foot to eliminate it, advises Zimmerman. Point your toes in the direction of your knee. If it hurts too much to move your toes, grab them with one hand and pull them upward in the direction of your knee, then gently massage your calf. Walking may also help relieve a persistent cramp, as will mild heat, which relaxes the muscles.
