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How to Prevent Cramps While Exercising

Don't Let Cramps Get the Best of You During Your Workout

There's nothing worse than enthusiastically beginning your workout only to be sabotaged by a sharp pain in your side. If you're experiencing cramps during your regular workout routine, here are three simple ways to prevent cramping while you exercise.

Eat the right snack: You need to fuel before a workout so you can be at the top of your game when exercising, but eating too much can lead to an upset stomach as well as cramps. Go for easily digestible foods that are the right combo of simple carbs and protein to give you energy, but in general make sure you steer clear of high-fiber foods or those that you know you're sensitive to when eating shortly before a workout. Check out these pre-workout snacks to fuel your workout.

Drink enough water: Dehydration can lead to cramps, so it's important to stay hydrated. But just like your pre-workout snack, drinking too much water before or during your workout can cause cramps, too, so make sure not to overdo it. The adequate amount of water you need depends on how rigorous your workout will be as well as conditions like weather, but make sure you drink an ounce of water for every 10 pounds of body weight about one or two hours before you exercise. If you're endurance training, the cause of your muscle cramps could be due to an electrolyte imbalance. If that's the case, sipping on a sports drink or eating a banana can help with your cramps.


Warm up: Make sure your muscles are properly warmed up before you continue with your workout. Get your muscles moving before you go all out with your exercises by jogging in place, doing a set of jumping jacks, or doing other light cardio to slowly raise your heartbeat for five minutes before you start your workout.

So what should you do if you still have gotten a cramp during exercise? Slow down and stretch and massage the affected area, and stop if you feel like you can't exercise through the pain.

Image Source: Shutterstock
Join The Conversation
EatStylePlay EatStylePlay 5 years
i tend to get them way after the workout like in the middle of the night when i toss in the bed, my leg will cramp up.\u00a0
KeLynns KeLynns 5 years
Walking makes cramps feel better for me, which works out fine because I generally don't feel like doing much more than walking on those days anyway!
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