Posts Tagged ‘leg cramps’

Hot Tips Tuesday: Relieving Muscle Cramps

August 20, 2013

Everyone who does any type of physical activity has experienced leg cramps and side stitches. Today’s tips will help you beat them in no time.

New runners are often plagued by side stitches; those gripping cramps that form at the side of your waist. It happens when the overworked diaphragm begins to spasm.

To ease the pain, slow your pace, and exhale forcefully each time the foot opposite from the painful side strikes the ground. It can also help to massage the area until the pain subsides.

Avoid them by eating lightly at least 1 hour before running. A full stomach can trigger side stitches.

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Leg cramps and toe cramps are other painful side effects of working out, or even walking in high heels all day. They often hit in the middle of the night, and can be absolutely excruciating.

For a “Charley horse,” deeply massage the area until you can get up and walk it off.

For toe cramps, pull the toes towards you until the muscle starts to relax and the worst of the pain subsides.

Muscle cramps can often signal dehydration. Be sure to drink enough water when you work out to help prevent them.

You might also try keeping tonic water on hand. The quinine in the beverage has been known to relieve the spasm.

Doing dynamic stretches to warm up, and stagnant stretches to cool down will help prevent muscle cramps post workout.

photo: Glasshouse Images

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