Table of Contents
How to get rid of muscle cramps after working out
1. Stretching before and after exercise
One of the most crucial preventive measures against muscle cramps is proper stretching. Always warm up before your workout with dynamic stretches and perform static stretches after your workout. Focus on the muscles you’ve used the most during your exercise routine. Stretching helps improve flexibility, enhances blood circulation, and reduces the risk of muscle cramps.
2. Stay Hydrated
Dehydration is a leading cause of muscle cramps after exercise. Make sure you stay adequately hydrated before, during, and after your workout. A 2013 study published by the PubMed Central states that drinking enough water helps maintain the balance of electrolytes in your body, preventing cramps caused by imbalances in minerals like sodium, potassium, calcium, and magnesium.
3. Replenish Electrolytes
During intense workouts, you lose essential electrolytes through sweat. To replenish these crucial minerals, consider consuming electrolyte-rich drinks or natural sources like coconut water. Alternatively, you can consume foods high in electrolytes, such as bananas (potassium), leafy greens (magnesium), and oranges (calcium).
4. Massage and Foam Rolling
Gently massaging the affected muscles can help relieve muscle cramps. You can use your hands or a foam roller to apply pressure to the cramped area. This promotes blood flow and relaxation of the muscle, reducing the intensity of the cramp.
