Fitness Articles

How to Eliminate Muscle Cramps

You Can Prevent this Problem

659SHARES

Knowing what causes a cramp isn't much consolation when you’re in the middle of a painful episode of cramping. Therefore, it pays to know how to stop the cramp quickly or, better yet, head it off before it happens.

How to Stop a Cramp
Many simple muscle cramps can be stopped quickly by moderately stretching the cramped muscle. If you have cramps in your feet or toes, you can often ''walk it off'' by simply standing up and/or walking around in bare or stocking feet. For hand cramps, try pressing your hand against a flat surface. For a calf cramp, straighten your leg in the air while lying on your back and pull your toes toward your head using a towel. Alternatively, lean into a wall with your heels flat on the floor and your feet 2-3 feet from the wall—just far enough to produce a light stretch. For other muscles, you can learn specific stretches for the muscle that is affected.

Sometimes, massaging a cramped muscle will help release it. If you suffer from rest cramps (e.g., cramps that happen while sleeping or during extended sitting), lightly stretching those muscles before sleeping or sitting may help prevent the cramps.

When a cramp comes on during a workout session, stop the exercise long enough to stretch the muscle. You can further help a cramped muscle relax by contracting the opposing muscle group (e.g., contract your quads to help relax a cramp in your hamstrings). Massage the muscle for a little while while you get yourself rehydrated, consuming a sports drink with electrolytes if possible, then resume your activity. If the cramping continues, then overuse or fatigue is the likely cause--and the only thing that may stop that is stopping your workout session completely. 

How to Prevent Muscle Cramps
Upset nerves are a primary cause of common muscle cramps. There are three very common and preventable problems that can make your nerves unhappy: dehydration, vitamin deficiencies and electrolyte imbalances, and overdoing your activity without appropriate preparation. Luckily, you can prevent all of these situations. Here's how.

  • Stay well hydrated. Being dehydrated, whether from heavy sweating during physical activity, overall poor fluid intake, or use of certain medications, can make you especially vulnerable to muscle cramps during or after physical activity. If you live in a hot, humid area and/or sweat a lot during your exercise, or you’re restricting your food and beverage intake for weight loss, you’ll need to take extra precaution to make sure you’re well-hydrated before you start your activity.
    Continued ›
‹ Previous Page   Page 2 of 3   Next Page ›
Got a story idea? Give us a shout!
659SHARES
ABABABAB AC

AD

About The Author

Dean Anderson Dean Anderson
Dean Anderson has master's degrees in human services (behavioral psychology/stress management) and liberal studies. His interest in healthy living began at the age of 50 when he confronted his own morbid obesity and health issues. He joined SparkPeople and lost 150 pounds and regained his health. Dean has earned a personal training certification from ACE and received training as a lifestyle and weight management consultant. See all of Dean's articles.

x Lose 10 Pounds by November 7! Sign up with Email Sign up with Facebook
By clicking one of the above buttons, you're indicating that you have read and agree to SparkPeople's Terms & Conditions and Privacy Policy and that you're at least 18 years of age.