checklists.oneAndroid appSign in
‹ Sports

Cramp during exercise: what to do

Stop, stretch the muscle gently, and sort out what caused it so it does not come back.

22 items · 5 sections · sports, fitness, health

Start this checklist

Right now (5)

  • Stop what you are doing and sit or stand somewhere safe
  • Gently stretch the cramped muscle and hold for 20 to 30 secondsCalf: pull your toes up toward your shin. Hamstring: straighten the leg and lean forward.
  • Massage the muscle with your hands
  • Walk slowly for a few minutes
  • Breathe slowly and relax the muscle

Afterwards (4)

  • Apply a warm cloth if the muscle is tight
  • Use a cold pack if it is sore later
  • Drink water, or a drink with electrolytes if you have been sweating a lot
  • Eat something with salt and potassium: a banana, yoghurt or nuts

Find the cause (5)

  • Did you drink enough water before and during exercise?
  • Did you do too much, too fast or in the heat?
  • Did you warm up and stretch?
  • Have you eaten enough that day?
  • Are your shoes giving enough support?

Prevent it (4)

  • Warm up for 5 to 10 minutes before you start
  • Drink water through the day, not just during exercise
  • Build up distance and intensity slowly
  • Stretch the main muscles after exercise

See a doctor if (4)

  • Cramps keep coming back or wake you at night
  • There is swelling, redness or warmth in the leg
  • There is weakness or you cannot move the muscle
  • You are on a medicine that could cause cramps

Written from www.nhs.uk

Similar