Loosen up a little. Prepare your muscles for each workout by walking, riding a stationary bike, or hopping on the elliptical for 5-10 minutes. Also, stretch after every workout.
Stay hydrated. Don’t wait until thirst strikes, usually by then you are already dehydrated. Drinking at least 8 cups (8 ounces each) of water everyday strikes the right balance for most people. Have water before, during, and after each workout to supply your muscles with enough nutrients and minerals. Many foods also add hydration, especially fruits like apricots, apples, citrus, and papaya and vegetables like carrots, celery, cucumbers, lettuce, and squash.
Add potassium. If you’re planning a vigorous workout or run longer than 1 hour, consider snacking on foods rich in this essential mineral/major electrolyte. Good sources include avocados, bananas, oranges, and tomatoes.
Stop when you feel pressure. When a cramp strikes, stop and gently stretch the affected area, sometimes massaging the area helps too. Fatigue could also be a cause, if so, try resting and finishing your workout later.
Muscle cramps usually disappear on their own and are rarely serious enough to require medical care. However, please see your doctor if your cramps:
- Cause severe discomfort
- Are associated with leg swelling, redness or skin changes
- Are associated with muscle weakness
- Happen frequently
- Don't improve with self-care & stretching
- Aren't associated with an obvious cause, such as strenuous exercise
Hope these tips help to prevent your muscle cramps!!