Avoiding leg cramps
The exact cause of muscle cramps is still unknown, but many experts think cramping is related to poor flexibility, muscle fatigue or performing new activities. The old myth that lack of salt causes cramp is largely devalued – it does, but in only a few extreme conditions.
For reasons that nobody can fully explain, the most commonly affected muscle groups are, in order of frequency:
- The back of the lower leg and/or calf
- The back of the thigh (hamstrings).
- The front of the thigh (quadriceps).
- The feet, hands, arms, and abdomen.
In addition, the experience can range from a slight twitch or tic to severe pain. A badly cramped muscle can feel rock-hard and burning, a sensation that may last a few seconds or several minutes. Commonly, leg cramps ease and then return several times before they go away entirely.
Athletes are more likely to get cramps in the early in their exercise regime when the body is not conditioned and therefore more subject to fatigue. Cramps often develop near the end of intense or prolonged exercise, and are also common the night after a prolonged bout of exercise. This last may be avoided by performing a proper cool down.
Prevention of Muscle Cramps
Obviously, the overall goal should be to improve fitness and avoid muscle fatigue. You can move towards this by stretching regularly after exercise as part of your cool down and by warming up before exercise to ensure you do not place huge demands on the body at the beginning, or over fatigue it by the end.
Stretches
Calf
In a standing lunge with both feet pointed forward, straighten the rear leg.
Hamstring
Sit with one leg folded in and the other straight out, foot upright and toes and ankle relaxed. Lean forward slightly, touch foot of straightened leg. (Repeat with opposite leg.)
Quads
While standing, hold top of foot with opposite hand and gently pull heel toward buttocks. (Repeat with opposite leg.)
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