5 ways to prevent muscle cramps while exercising

Ben Kelley

Apex Athletic Performance

Have you ever been in the middle of a workout only to be stopped short by a paralyzing muscle cramp? Or have you woken up in the middle of the night with a painful “charley horse” in your leg? Exercise physiologist Ben Kelley explained what causes muscle cramps while exercising and how you can prevent them.

What causes a muscle cramp?

“A cramp happens when the muscle is unable to relax following contraction,” Kelley said, “and there are a multitude of factors that cause it.”

One cause is an electrolyte imbalance, like a calcium or potassium imbalance.

“A lot of times that comes from dehydration or from sweating,” Kelley said. “Hydration status and heat impact that tremendously.”

Muscle cramps can also be caused by a buildup of a lactic acid.

“If you’re doing a new exercise or if you’re deconditioned, meaning you haven’t really been doing a lot of exercise in the same mechanism in which you’re cramping, you will see those cramps become more prevalent,” Kelley said.

Altered neuromuscular control is also another factor when it comes to muscle cramps.

“Again, if it’s a newer exercise, or if you are doing it for an unusually long duration, or you’re doing more repetitions than you typically would, all of those factors can make you more susceptible to muscle cramps,” he added.

How can you prevent muscle cramps?

Kelley said muscle cramps can be prevented by taking these five precautionary steps:

1. Eat well. Make sure you’re fueling your body properly for your workout by eating breakfast or a pre-workout snack.,
2. Hydrate. Make sure you’re drinking enough water throughout the day, and especially when you’re exercising.
3. Get enough sleep. Eight hours a night is recommended.
4. Ensure proper conditioning. By increasing your body’s conditioning level and tolerance to fatigue, you can prevent muscle cramps.
5. Rest and recuperate. Always take time for rest between exercise sessions.

“If you’re exercising in hot and humid weather, make sure you’re taking longer rest intervals, going in and out of an air-conditioned area to be able to allow yourself to reduce your sweating rate, etc.,” Kelley said.

The best way to prevent muscle cramps while exercising is to go into your exercise sessions ready and fueled, and then take all the steps you need after your sessions to recover and recuperate properly.