Whether you call them muscle cramps, stitches or spasms, they can put a serious halt on any workout. If yours are like mine, they usually strike without warning and all you want to do is stop muscle cramps immediately.
I am subject to leg muscle cramps, more specifically in my calves and feet. They tend to happen towards the end of competition prep. They also have been known to plague me on stage while I am posing.
Your calf muscles, hamstrings, quads and abs are most likely to be affected. There are plenty of possible reasons for this including being dehydrated, having poor blood circulation, not stretching enough or just fatigue.
Muscle spasms can occur hours after exercising. Charley horses usually happen in the middle of the night when your body has relaxed. You find yourself waking up out of nowhere, jumping out of bed and trying to massage it out.
5 ways to prevent and stop leg muscle cramps
Drink lots of water
Grab a glass of water and rehydrate. Many experts suggest dehydration is a leading cause of muscle spasms. You can drink BCAAs (amino acids) to help with water intake.
Drink electrolytes
Low levels of sodium and potassium could be the reason for that stitch. So down a Powerade Zero or grab a banana. You also can keep drinking your BCAAs.
Vitamins and supplements
Studies suggest magnesium, zinc, and vitamins B, D, and E can limit muscle cramps. I recommend buying liquid ionic magnesium. I have found it to work almost instantaneously.
Warm-up and cool down
A proper warm-up and cool-down, including plenty of stretching, can keep cramps at bay. So make sure to carve out time to get your body moving before working out and relax your muscles once you’re done.
Stretching
Get down on a yoga mat and take time to stretch. Daily stretching can make a difference for every day living and help with workouts.
Bonus: Mustard
Studies have shown that mustard also relieves leg cramps. I haven’t found that to be a long term solution for me. But I do know plenty of people that keep packs of mustard with them to stop muscle spasms.
I tried mustard at one show before I was introduced to ionic magnesium. It worked for a few minutes but I still was teetering on the edge of falling to my knees because of how bad my calves were cramping.
Do you experience muscle cramps or spasms?