How To Deal With Muscle Cramps 0
in Fit on the Side

How To Deal With Muscle Cramps

How to deal with muscle cramps. I’m sure we’ve all been there. You’re going about your day or just getting ready to fall asleep and suddenly you are writhing in pain as a muscle cramps up. Sounds kind of basic when I write it out, but the pain is real and suddenly, your brain goes blank and you just lie there trying not to die. My favourite time is when I’m in a ballet class and suddenly my calf or foot cramps up and I’m supposed to be making everything look effortless and it’s not the time to make a scene, but all I want to do is scream out loud. The next time this happens there are a couple of things that you can do.

how to deal with muscle cramps


WHY DO THEY HAPPEN? There are actually many causes for muscles cramps and they include medical conditions or even by some medications. If you suspect that this might be the cause of your muscle cramps then it’s best to raise the question with your doctor. For the rest of us, your muscle cramps could be because of the following:

  • not stretching enough before or after a workout
  • poor circulation
  • tired muscles/overworking your muscles
  • dehydration
  • potassium or magnesium deficiency
  • over training when it’s too hot outside

HOW TO DEAL WITH THEM? There’s a good chance that you will get muscle cramps at some point and that’s fairly normal (sorry, I really hate them too). In fact, don’t hate me, but I kind of like getting them when I’ve worked out harder. If you find yourself frequently getting muscle cramps (like every time you workout) then it’s probably best to rule out any mineral or vitamin deficiencies.

Stretch and move.The first thing you are going to do when one catches you unexpectedly is to breathe and try to gently stretch it out. The most common cramps are usually in your feet or calves. If you get that dreaded charley horse, you are going to stretch your leg out in front of you and pull your toes back toward you while feeling like you are pressing your heel away. This will also be really effective for a hamstring cramp. Another option for a calf cramp is to stand up on that leg (if you can bear it) and bend your knee. This should alleviate the pain.
If you get a cramp in your quadriceps, stand tall using a chair or the wall for support and pull your heel up to your glutes.Try not to arch your back or tilt your pelvis. For your feet, try flexing them and rolling them over a ball. After you are done stretching out make sure that you move. It doesn’t have to be anything grandiose, just get those muscles working.

Massage. I’m a big advocate of massage. For a more simple cramp, you can probably just massage it out yourself. Try applying a warm towel on the affected area and then kneed it out. Or make this the perfect excuse to book yourself in for a spa day.

Warm bath. I don’t think I’ve ever ever been without Epsom Salts. Just the very thought of taking a relaxing bath with them makes my muscles release. It makes sense that they should work so well because Epsom Salts are actually magnesium sulfate, so instead of ingesting the magnesium you are applying it topically.

Hydrate. Although I’m a big fan of drinking water while exercising, sometimes, especially when it’s hot and you are sweating excessively, you might need a boost of electrolytes. Just watch that your sports drink doesn’t contain too much sugar.

HOW TO PREVENT THEM? While you might not be able to completely prevent muscle cramps from ever happening, you can do a few things to help. Make sure that you are stretching regularly, both pre and post workout. Also, make sure that you are getting enough magnesium (nuts, seeds, dried fruit and even dark chocolate) and potassium (fish, avocado, bananas, leafy greens, beans and even yogurt) in your diet.

So while muscle cramps kind of suck, don’t stop moving, keep working out and in time they should (mostly) stop.

How do you deal with muscle cramps?

For more don’t forget to follow me on INSTAGRAM and BLOGLOVIN


images courtesy of DollarPhotoClub


Caroline has been dancing ballet and modern for most of her life. She has worked as an indoor rock climbing instructor, personal trainer and most recently, a top level, fully certified Pilates instructor teaching high profile athletes and Hollywood celebrities.

Latest posts by Caroline (see all)

    Ready To Get Fit & Feel Awesome Without Living At The Gym or Giving Up The Foods You Love?

    You Might Also Like

    Benefits Of Walking

    How To Be A Better Athlete

    September Ab Challenge Week Two

    Run Better With These Easy Tips

    Treadmill Running Charts

    Great Metabolism Myths

    Why Is Sitting Too Much So Bad

    Running Outdoors in Winter

    FitWise Straight Talk About Getting Fit And Healthy

    FitWise A Sneak Peek

    Ballet Inspired Leg Workout

    How To Alleviate Back Pain

    Why Not Drinking Enough Water Can Make You Fat

    How To Ease Sciatic Pain

    Killer Foam Roller Ab Workout

    Staying Fit When You Have No Time

    How To Curb Emotional Eating

    Fitness Fanatics Shopping Guide

    Why You Need To Cool Down Post Workout

    7 Times It Is Okay To Skip A Workout

    10 Easy Ways To Get More Fit

    Best Exercises If You Are On Your Feet All Day

    What Is Your Perfect Workout

    Tips For Getting Back To The Gym

    How To Incorporate Exercise Into Everyday

    Muscle Imbalance And Knee Pain

    How To Feel Confident When Working Out

    6 Tips To Stop Bloating

    Best Exercises If You Do Manual Labour

    Best Travel Workout

    Ballet For Fitness: Is Back In Style

    Diet And Fitness Tips You Need To Ignore

    Best Recipes For Food Sensitivities

    Caffeine And Working Out

    Best Gifts For The Fitness Lover

    September Ab Challenge Week Three

    How To Buy Workout Clothes

    The Only Diet You Need Is Balance

    My Gym Bag Essentials

    How To Be Healthy Without Trying

    A Fool Proof Easy Way To Lose Weight

    The Truth About Protein Shakes

    Losing Weight In 2017

    How To Work With A Personal Trainer

    How To Deal With Bloating

    Tips On Getting And Staying Fit In 2016

    Free Weights VS Machines

    5 Stretches To Do Before Bed

    5 Daily Habits That Hurt Your Health

    How To Detox Your Body Naturally

    How Important Is A Warmup

    When You Don’t Have Time To Workout

    Best Arm Exercises For Summer 2015

    Post Workout Beauty Hacks

    Muscle Pain VS Injury

    5 Day Workout Plan Part 2

    A Beginners Guide To Gym Equipment Part 2

    Hit The Gym In Style

    September Ab Challenge Recap

    Pros And Cons Of The Elliptical

    Your Guide To Killer Abs

    How To Maintain Weight Loss

    How To Increase Flexibility

    Is Training Harder Better

    Muscle Imbalance And Back Pain

    What To Look For In A Smoothie

    Morning Stretches True North Fitness Guide

    Why Is Exercise So Important

    Should I Use A Heart Rate Monitor

    Foods That Reduce Stress

    What Happens To Your Body When You Stop Exercising

    How To Keep Your Diet On Track

    Can I Lose Weight And Still Eat Sweets

    Best Complimentary Activity For Your Workout.

    How to Stick With Your Diet When No One Wants You To

    7 Healthy Morning Habits for Looking And Feeling Your Best

    How To Feel Good About Your Body

    Is CrossFit Right For You

    At Home Quickstart Workout

    Why You Are Doing Your Ab Workout All Wrong

    Sports Drinks VS Water

    How To Start Running

    Frequently Asked Fitness Questions

    How To Come Back After An Injury

    Best Low Impact Workouts

    How To Buy The Best Running Shoes

    What You Should Know About Fitness

    20 Minute Workout From FitWise

    Muscle Imbalances And Upper Body Pain

    How To Workout In The Morning

    High Impact VS Low Impact

    How To Boost Your Metabolism

    Why You Are Not Losing Weight

    Best Exercises For A Desk Job

    How To Choose The Best Running Shoes

    The Importance Of Stretching In Style

    Should You Exercise When You Are Sick

    Tips On Working Out In Summer Months

    All About Your Knees

    How To Stay Healthy While Traveling

    Natural Energy Drinks

    Which Style Of Yoga Is Best For You

    The Truth About Abs

    11 Most Common Workout Mistakes

    No Gym Arm Workout

    Lean Greens Review

    Home Gym Must Haves

    How To Incorporate Pilates Into Everyday

    How To Wear Athleisure

    How To Deal With A Bad Workout

    October Fashion Beauty And Fitness Picks

    Health Fitness And My Thyroid

    Everyone Can Learn To Love Exercise

    Shoulder Stretches

    Best Stretches If You Sit At A Desk All Day

    Theraband Workout

    How Much Weight Can You Lose In A Month

    Stretching Mistakes You Might Be Making

    Why Do We Focus On Weight

    How To Cut 500 Calories A Day Without Exercise

    Get Fit The Easy Way

    How To Know If You Are Exercising Too Much

    8 Ways To Learn To Love Running

    Working Out After 40

    Best Exercises For a Toned Back

    Beginners Guide To Gym Equipment Part 1

    Exercise And Your Skin

    4 Ways To Turn Your Walk Into A Workout

    What Is Pilates

    September Ab Challenge Week One

    Is Running Bad For Your Knees

    5 Best Abdominal Exercises

    What To Do When You Plateau

    Killer Abs Ball Workout

    How To Keep Gym Clothes Fresh

    5 Cardio Myths Debunked

    Best Foods To Give You Energy

    Top 5 Fitness Posts of 2015

    The Importance Of Cross Training

    Yoga VS Pilates Which One Is For You

    Top 10 Songs For The Gym

    Talk Fitness With An Expert

    What To Do Post Workout

    20 Minute Workout By FitWise

    Do I Really Need To Workout

    How To Strengthen Your Bones

    Best Stretches Pre And Post Swim

    Why You Shouldn’t Weigh Yourself

    Diet Foods To Avoid

    How To Get A Shapely Butt

    When To Listen To Your Body

    Why Should Women Lift Weights

    Your Summer Fitness Guide

    Best Warmup For Your Workout

    What To Eat Pre And Post Workout

    Fitness Myths Debunked

    How To Love Your Body

    The Basics Of Hip Stretches

    Cold Weather And Muscle Pain

    Best Exercises To Tone Your Glutes

    Everything You Need To Be A Runner

    Succeed At Working Out

    Eat Carbs And Lose Weight

    How To Choose A Personal Trainer

    Is being thin enough

    Underactive Thyroid And Weight Loss

    Can Food Really Burn Fat

    6 Best Exercises For Runners

    Best Stretches For Runners

    How To Make A Short Workout Count

    Toning VS Bulking Up

    How To Make Exercise A Habit

    Traveling With A Sensitive Stomach

    Why You Should Take A Dance Class Now

    How To Stay Healthy In Winter

    Working Out Diet And Your Period

    Why Your Workout Suddenly Feels Hard

    How To Eat Healthy Without Trying

    Stay Fit And Healthy For The Holidays

    What To Eat Before A Party

    How To Easily Get Fit And Healthy

    How To Treat Sore Muscles

    Ultimate Foot Guide And How To Relieve Foot Pain

    Best Stretches For Relaxation

    How To Have Energy After Lunch

    Pocket Fitness Guides

    How To Relieve Joint Pain

    How To Speed Up Weight Loss

    Must Do Morning Stretches

    Are you Over Exercising

    How To Stay Healthy For The Holidays

    Summer Health And Beauty

    Urban Hiking The New Workout

    How To Improve Your Posture

    Your Workout Motivation

    Best Headphones For Working Out

    How To Feel Confident About Your Diet

    All About Pilates

    How To Increase Your Endurance

    How To Maximize Your Gym Time

    Losing Weight In Your 40s

    5 Day Workout Plan Part 1

    Your Must Do Morning Workout

    Why What You Wear To The Gym Matters

    How To Actually Lose Weight

    Get Fit While Watching TV

    Why Should You Meditate

    Foot And Ankle Exercises

    How To Increase Your Bust Size

    Why Exercise Is Good For Your Skin

    How Breathing Can Improve Your Workout

    Why Do I Need To Stretch My Calves

    How To Become A Runner

    What If I Hate The Gym

    Wrist Exercises For Bloggers

    What Is The Deal With All These Diets

    Your At Home Workout Routine

    Fitness Terms You Should Know

    Cute Workout Gear For Every Body Shape

    September Ab Challenge Week Four

    How To Get Your Diet Back On Track


    1. I get leg cramps all the time especially at night.

      1. Night leg cramps are the worse! I would try taking a warm bath before bed and doing a light stretch.

    2. I make sure I drink lots of water when I exercise.

      1. Great tip, that’s so important. Thank you!

    3. Jerry Marquardt

      I thank you so much for the information on cramping. I know now where I am going wrong. I appreciate your review and information.

      1. Happy to help. If you have any more questions then I’m happy to try and answer them!

    4. Oh gosh, I really hate when that happens. But more often during the night, when I’m asleep, than while exercising. Trying to massage it away, while you’re half asleep is no fun at all. I guess I should do more streching in between of all the sittig behind the computer…right?!

      1. Yeah, massaging a leg cramp when you are half asleep is impossible! Stretching is a great idea and if they persist it’s probably not a bad idea to see your doctor as well!

    Comments are closed.