How to Prevent Muscle Cramps

Muscle cramps occur when muscles contract by force and without notice. It usually takes a couple of seconds for the muscle to finally relax, but the pain during a cramp can be extensive. Muscle cramps are often an indication of health and nutrition concerns, such as a lack of electrolytes. There are many types of cramps that are caused by different factors. Utilize these steps to prevent muscle cramps.


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    Find a balance when hydrating the body during a workout session. If you don't drink enough water, that may cause muscle cramps as a result of excessive electrolytes. However, if you are too hydrated, then you could cause cramps from a shortage of electrolytes. A happy medium must be met when hydrating the body if you wish to stop muscles cramping. Sips of water are usually sufficient during short workouts, whereas drinking gulps of diluted sports drinks are appropriate for longer, more strenuous workouts. You should also make a habit of drinking water consistently throughout the day, and especially before bed because the body loses fluid while sleeping.
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    Stretch and warm up before engaging in activities that utilize muscles. This will prepare your body for the activity, even if it is a short one. Make sure that you include the whole body in your program. You should also incorporate a cool down period to allow your muscles to relax. Consider stretching before bed if you find you are cramping when you go to sleep.
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    Avoid cramping muscles by being consistent in your exercise regimen so that your body knows what to expect. Exercise that is consistent allows your body to build resistance to the cramping. Additionally, you should design an exercise program that builds intensity progressively. Abrupt variations in actions often result in cramping.
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    Ask your doctor about calcium and magnesium supplements if you are pregnant and getting major muscle cramps. The nighttime is typically the worst for pregnant women getting cramps, and the sensation is usually more intense.
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    Don't allow your body to become overly exhausted. Get enough rest at night so your muscles can relax, and you will reduce muscle cramping.
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    Increase your consumption of potassium if you find that you are getting cramps in your muscles. Bananas are high in potassium, as are raw avocados, baked potatoes, cooked spinach, and fat free or skimmed milk, so include these and other potassium rich foods in your diet.
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    Discuss further ways to prevent cramped muscles with a professional trainer if they persist. Should they get worse, you should contact your doctor.

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Categories: Cramps