1. Prevention
While there are many theories as to what causes muscle cramping during exercise, the best way to relieve muscle cramping is to prevent it in the first place. If you know that you are going out for a workout, especially one lasting longer than an hour, there are many precautions that you can take to ensure that you will complete it without cramping.
One of the best ways to prevent muscle cramping is to make sure that you are properly hydrated. While there are very specific guidelines about how to properly hydrate ahead of a workout, a good way to gauge proper hydration is to make sure that you go to the bathroom within a half hour of beginning your workout, and that your urine is light to clear. Also, if you are exercising for longer than one hour, or in warm or humid conditions, you may want to consume fluids that contain electrolytes, especially sodium and potassium. Replenishing fluids during longer workouts is also important; a good way to do so is to take a water bottle or fuel belt with you, as well as a salty snack, such as pretzels or goldfish. Another option is to bring gels, "goo" or other supplements to help replace electrolytes and glycogen (stored carbohydrates) lost during exercise. However, if you are going to consume one of these products, make sure to take them with the proper amount of water to prevent additional cramping.
Another good way to prevent muscle cramping is to properly warm up prior to your workout. Although many people think that the best way to warm up for a workout is to complete static stretches, recent research demonstrates that an active, or dynamic, warm up, is the best way to prepare the body for exercise. The difference between these two types of stretching is simple. For example, during a static hamstring stretch, you would reach your fingers for your toes, and hold the stretch. However, during a dynamic hamstring stretch you would kick your leg up actively while at the same time reaching your fingers for your toes. This dynamic warm up more accurately mimics the action of the muscle during a workout, therefore preventing cramping.
A final way to warm up the muscles is to perform self myofascial release, otherwise known as "poor man's massage." Rolling out your muscles and other connective tissue stimulates blood flow to these muscles before a workout to prevent cramping.
2. Ease Into Your Workouts
Proper nutrition and hydration are important in the prevention of muscle cramping, but it also important to ease into your workouts. Regardless of whether or not you are starting up a new workout program, or are simply going out for your daily run, you must allow the muscles to properly warm up to the increased demands of exercise in order to prevent cramping.
3. Stop or Slow Down
Hopefully proper hydration and warm up prior to your workout will prevent cramping, but if it does not, a good way to relieve cramps is to slow your pace or stop, stretch and gently massage the spasm until the cramping subsides.
