17 Feb How to Prevent Muscle Cramps

Muscle cramps, while not a serious injury, are something everyone has had, or will have, sometime throughout their life.

Muscle cramps tend to develop from over exercising, by not stretching enough before a workout, or from being dehydrated. It’s important to know what a muscle cramp is and how they can be prevented.

A muscle cramp is when you have an involuntary and forcibly contracted muscle that does not relax. One can get a muscle cramp in several ways, such as overusing your muscles when exercising. This is why it’s important to stretch out fully before the workout and after the workout as well. You can also get a muscle cramp from low blood supply to your legs and feet such as when you are exercising (walking, running, etc.). Spinal nerve compression causes cramps when one is walking or standing, alcoholism and pregnancy could cause cramps as well.

You can prevent cramps from occurring by staying hydrated and drinking at least 8 to 12 glasses of water daily. Overheating your body due to too much exercising is also something you should avoid. Know your limits and stop so as not to injure yourself. If you want to prevent muscle cramps you need to be stretching both before and after your workout. Muscle cramps are common in the back of the lower legs, front and back of your thigh (think charley horse), as well as your abs, hands and feet.

To avoid muscle cramps entirely, you should think about certain exercises that always give you problems and leave you sore. Try to avoid those exercises entirely, or at least limit them to give your muscles a break. If you are having frequent pain, try stretching more. You could also take magnesium, a vitamin supplement, or use an application of epsom salt. Apply a wet cloth with the salts and press on the cramped area. Another option is to take an epsom salt bath for a complete soak of your body to prevent cramps from coming up in any area of your body.

Muscle cramps are an unfortunate effect most people will get in their lifetimes, from exercising or another cause. Always stay hydrated and drink a lot of water. Stretching is the other key that will keep your muscles strong and prevent cramps. If you follow these steps and continue to exercise safely, you should be able to stay cramp free.

Lake Country Physical Therapy & Sportscare PC offers the very best physical therapy in Ontario County. We treat all your wants and needs with our trusted and experienced Physical Therapists and staff. To begin to feel pain and stress free, start your Physical Therapy journey today and schedule your evaluation by calling (585) 396-1400.