What causes muscle cramps and how you can prevent them? 

Cramps could be during your workout or after, when you feel ​​sudden, involuntary contractions that happen for a few seconds or minutes. The intense pain of a cramp can be very uncomfortable and make it difficult to walk.

1. Stretch

​It’s essential to stretch your muscles both before and after any exercise. “Sometimes people avoid stretching before heavy lifting or intense workouts as they fear that stretching will inhibit their performance. However, stretching a muscle for 30-60 seconds before exercise is beneficial. It improves performance and can also prevent injuries. While long stretches held for over a minute are not advisable, you can safely stretch for shorter periods,” says Namita Piparaiya, yoga and Ayurveda lifestyle specialist and founder of Yoganama.

2. Drink sufficient water

Dehydration can also cause muscle cramps. “This becomes especially important when heat increases, so one should be mindful of weather changes. Additionally, salty foods, caffeine, alcohol, and junk food can also cause dehydration – so it’s advisable to not workout hard after a night of binge eating or drinking. Lastly, sometimes cramps can also occur due to underlying medical conditions such as interruptions in blood supply. So, if they happen chronically or frequently, then it is best to get it checked out by a healthcare professional,” adds Namita Piparaiya.

3. Consume Electrolytes

Those who workout a lot may need more than just water to replenish their electrolytes. “Dehydration can cripple your ability to perform, especially during exercise. It also increases your risk of injury. You may particularly experience leg cramps in your calf muscles and thigh muscles. To keep cramps at bay, make sure to drink plenty of water throughout the day and before exercising. However, when you’re in a state of dehydration, drinking water alone is not enough. Your body needs the perfect balance of sodium and glucose to help absorption. Incorporating beverages such as coconut water, buttermilk, fruit juices and Oral Rehydration Solution (ORS) helps you replenish the electrolytes in your body,” states nutritionist, Dr Rohini Patil.

4. Eat nutritious food

Cramps can occur when a muscle is not able to relax properly or due to the buildup of lactic acid. “The solution is to make sure you eat nutrient-dense foods, leafy greens such as kale, spinach and broccoli for magnesium, and bananas or black beans for potassium. Drinking plenty of water, as well as eating foods high in potassium and magnesium, can be helpful in stopping a cramp before it starts. Should you get a cramp while exercising, do not be alarmed, stretch your muscles, don’t tighten them, and you may resume once it goes away,” states Prateek Kumar, fitness expert and founder of FitCru.

5. Sleep Well

Researches have proved that, sound sleep for 7 to 9 hours daily has been associated with reduced muscle cramps. It’s essential to remember that both quantity and quality of sleep have an impact on our muscles.