5 Tips To Beat Exercise-Related Muscle Cramps

Health

3. Don’t Skip The Carbs

Whether you’re working out to stay in shape or lose weight, you shouldn’t cut down on your carb intake; certainly not to the extent of eliminating carbs. Instead choose healthy foods with complex carbs, rather than simple carbs. Carbs are an important energy source and low carb intake can increase muscle fatigue and cramps. Good sources of complex carbs include whole grains like oats and buckwheat, as well as potatoes, leafy greens, brown rice, and beans or pulses like chickpeas.

4. Warm-ups & Stretches

stretches

As you probably know, one of the most common causes of muscle cramps and exercise injuries is failure to practice exercises correctly and that includes starting and ending routines with warm-ups, stretches, and relaxation. Studies on marathon runners have shown that practicing stretching and relaxation exercises can significantly reduce the incidence and severity of muscle cramps. Stretching exercises have also been shown to increase muscle length and improve neural reflexes.

5. Get Some Vitamin E

Trials on hemodialiysis patients indicate that vitamin E may play a role in muscle cramps, with significant reduction in the occurrence of cramps among patients put on vitamin E therapy. Boosting your intake of this vitamin could therefore help reduce your muscle cramping problem. To get more vitamin E, you can add foods like spinach, broccoli, sunflower seeds, shellfish, and nuts to your regular diet. It may also be a good idea to consult your doctor or a nutritionist to find out if you have a vitamin E deficiency and need to take supplements.

Remember, that in addition to making these changes to prevent muscle-related cramps, you should also keep track of your daily routine, including your food, sleep, activity, exercises, and cramp incidence and severity. This can help establish a connection between behaviors that increase or reduce the risk of cramps. Also, make it a point to speak to your trainer in case there are any problems with your form or practice that could be aggravating the problem.