To Prevent Cramps While Working Out,
You Can't
You really can't prevent cramps because according to more & more studies… Your muscles Cramp up because you're overworking them so much you force them to contract or spasm painfully hard.
It's better to see how to get rid of muscle cramps instead of how to prevent them.
So, Do You Not "Work Out Too Hard?"
Yes, still work out hard giving it 110% depending on how motivated you are but,
Realize cramps are going to happen no matter what and generally… The better shape you're in = you're less likely to get cramps while working out → 5 Ways to Increase Your Endurance
What About Electrolytes?
No.
Gatorade is full of 'electrolytes' but it will not take care of muscle cramps because,
- Studies show its more about you overworking and/or overheating (working out in high temps) causing muscle cramps.
- Think about it → Scientist agree if lack of electrolytes caused cramps then ALL the muscles in your body would cramp up.
- This study alone shows how you'll still have the same level of electrolytes before and after cramping.
- And in this study, runners only got cramps in their legs or the muscles they were actually working and nowhere else.
It Will Get Better
As you get in better shape or get stronger muscles, you will get less cramps or no muscle cramps at all.
Pace Yourself
You're less likely to get a cramp while working out if you start off slow and gradually work your way up to a tougher workout - For example,
Instead of going from a couch potato to running 10 miles (where you'll certainly experience painful leg cramps if you did that…) You may want to start off with a ½ mile run gradually adding more distance over time or,
Start off with this easier 10 minute Jumping Jack workout before doing the tougher 30 minute workout
Rest
Common sense should tell you're more likely to get cramps if you're working out a muscle that's already sore → 13 Ways to Get Rid of Muscle Soreness
8 Ways to Instantly Get Rid of Muscle Cramps
1. Pickle Juice
Even the scientist in this study couldn't figure out why pickle juice instantly gets rid of cramps
They basically had a theory the pickle juice tricks your brain into telling your muscles to calm down and relax once the juice hits your mouth.
Myth: People believe the electrolyte content in the juice is what gets rid of cramps but it would take at least 30 minutes for the electrolytes from the juice to be absorbed by the muscles being cramped.
Quick Tip: it doesn't have to be pickle juice. Any salty drink should work.
2. Stretch It Out
Try stretching out the cramped muscle in different ways until you feel some relief. When you find a stretch that works well for you, repeating it several times a day may prevent the cramping from coming back.
3. Apply Hot & Cold Packs
Switching between hot & cold relaxes and contracts the muscles to eliminate cramping.
- Take a towel and soak it in very hot water, as hot as is comfortable, applying it to the area of the cramp.
- Then do the same with very cold water, again, as cold as is comfortable.
- Repeat this process until the pain subsides.
4. Soak in Epsom Salts
Epsom salts are an old fashioned, tried and true remedy for cramps. The high mineral content of Epsom salts soothes and relaxes your muscles. Add 2 cups to a warm bath, soaking for at least 20 minutes, 3 times a week.
5. Massage
Massaging the cramped muscle will help it relax. Self massage with a Tennis Ball, Massage Chair, Massage Stick, Foam Roller or 7 Tips for Giving Your Partner the Hottest Massage Ever
6. Get More Magnesium
Although magnesium is an electrolyte,
Magnesium allows your muscles to relax. A 500-milligram dose of magnesium taken before bed might be your solution for those terrible leg cramps → the 7 Best Natural Muscle Relaxers
7. Stay Hydrated
Your muscles are more likely to become overworked and cramped if they're dehydrated. Drink water before, during and after your workouts → 4 Ways Water Burns Fat Faster
Try to avoid drinking too many alcoholic beverages though, as these can dehydrate you even more → 8 Reasons Alcohol makes you fat
8. Wait
Be patient. Most cramps go away in under 3 minutes.
More Ways to Not Get Cramps
- 13 Ways to Get Rid of Muscle Soreness
- the 7 Best Natural Muscle Relaxers
- 3 Foods that Reduce Inflammation