How to prevent muscle cramps

Muscle cramps hurt and they can also bring your workout to a dead halt.  Dehydration, blood circulation, not stretching or muscle fatigue can all lead to muscle cramps. Use the tips below to help prevent cramps and/or stop muscle cramps altogether.

Prevent cramps

  • Drink lots of water and electrolytes and limit or avoid alcohol.
  • A healthy diet full of vitamins can help prevent muscle spasms.
  • When a healthy diet isn’t enough take vitamins- add magnesium, zinc, vitamins B, D, E.
  • Properly warm-up and cool-down during your workout. This includes plenty of stretching which 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.
  • Jumping drills or Plyometrics keep your small nerves from tiring. Do them a few times a week after working out to help prevent spasms.
  • Don’t suddenly increase the amount of exercise you get. Increase your exercise a little each week.
  • Prevent carbohydrate depletion by consuming carbohydrates before or after your workout like a Promax bar.

Stop Muscle Cramps

  • Stretch and massage the muscle that is giving you problems.
  • Take a warm shower or bath to relax the muscle.
  • Use a heating pad or ice pack.
  • Give your muscles a break.

 

Sources:

http://greatist.com/fitness/how-stop-muscle-cramps-their-tracks
http://www.webmd.com/sleep-disorders/tc/nighttime-leg-cramps-topic-overview#2