Have leg cramps ever stopped you in your tracks? You would remember if it happened. These cramps are the worst and once they start, feel as if they will return with one wrong move. According to the American Academy of Orthopaedic Surgeons, muscles most prone to cramping are those that cross two joints. These include your hamstrings, quadriceps and gastrocnemius- backs of thighs, fronts of thighs and backs of lower legs. If you've been concentrating on strengthening your legs and have experienced an increase in leg cramping, try adding a few stretches to your workout routine. This will help keep you flexible and possibly reduce leg cramps.
Stretches to Help Reduce Leg Cramps
Stretch your legs when they are warm. A cold muscle does not stretch as far and may pull or tear, but a warm muscle is pliable. A great time to add flexibility exercises is at the end of your workout session. Aim to hold each stretch for 15 to 30 seconds and repeat the stretch 2 or 3 times. Breathe normally as you stretch and only stretch to the point you are feeling mild tension.
Calf Stretches
- Stand approximately two feet from a wall. Place your hands on the wall at shoulder height. Step your right foot approximately two feet behind you. Press your right heel toward the floor until you feel the stretch in your calf. Hold and then repeat with the other leg.
- Stand with the balls of your feet on the edge of a step or platform. Allow your heels to hang off the edge until you feel the stretch. You can stretch both legs at once or one leg at a time.
- In a downward dog position with your hands and balls of feet on the floor, your arms and legs straight and your hips in the air so your body resembles an inverted "V", alternate pressing your heels toward the floor until you feel the stretch.
Hamstring Stretches
- Sit with your back straight and your legs straight in front of you. Flex your feet by pulling your toes toward your shins. Inhale and sit taller. As you exhale, fold forward from your hips and slowly walk your hands down your legs until you feel a stretch in the backs of your thighs.
- Stand tall with your feet positioned shoulder-distance apart. Exhale and slowly fold forward from your hips while walking your hands down your legs. Point the top of your head toward the floor. Place your hands on the floor, or on a block, bench or step as you enjoy the stretch.
Quadriceps Stretches
- Stand tall and shift your weight onto your left leg. Bend your right knee to raise your right foot behind you. Grasp your right ankle with your right hand and bring your right foot toward you until you feel the stretch in the front of your thigh. Keep your knee pointed down. Hold and then repeat with the other leg.
- Lie face down. Bend your right knee. Reach for your right ankle with your right hand. Gently pull your feet toward you until you feel the stretch. You can also place your foot in the center of a towel and hold onto both ends.
