How to Prevent Cramping

Cramping is the sudden and involuntary contraction of one or more of your muscles. Muscle cramps -- particularly those in your legs -- are common during lengthy periods of strenuous exercise or when you are in bed at night. Though muscle spasms tend to be harmless and go away on their own, they make it temporarily impossible to use the affected muscle, and can be very painful. Most cramps can be treated with self-care measures without the need to consult a doctor.

Instructions

• 1

  Drink plenty of fluids before, during and after physical activity. Dehydration is the most common cause of muscle spasm during exercise, according to the National Institutes of Health. If water alone does not help, try taking salt tablets or sipping a sports drink.

• 2

  Stretch your muscles before and after exercising, paying particular attention to those prone to cramping. Stretching gently warms up muscles and improves flexibility, making them less likely to strain and spasm.

• 3

  Exercise within your limits and take adequate rest periods between sessions of physical activity. Cramping is often a sign that your muscles are tired and overworked.

• 4

  Increase your potassium intake. Low levels of potassium in the body can increase the risk of muscle cramps. Orange juice and bananas are good sources of potassium. If you do not get enough potassium through dietary sources, take a daily mineral supplement.

• 5

  Take a vitamin B complex supplement. Vitamin B supplementation is possibly effective in the management of muscle cramps, according to a 2010 review published in the Neurology journal.

• 6

  See your doctor to rule out underlying causes of persistent muscle cramping that may require treatment. Muscle cramps have been linked to conditions such as nerve, kidney, thyroid or hormone disorders; diabetes; hypoglycemia; and anemia, according to the Mayo Clinic.