Cramp can be caused by any one of a number of factors such as

• poor circulation,
• tiredness,
• muscle tightness,
• poor posture,
• taking certain medicines
• or a calcium deficiency.

Dehydration, especially after exercise, can also cause cramp when a chemical imbalance in the muscle makes it suddenly contract. Again, the calf muscles are the most frequently affected during or after exercise.

Drinking plenty of water before, during and after exercise will help prevent cramp.

Don’t wait until you feel thirsty to start drinking, as thirst is a sign that you have already become dehydrated.

Warming up and gently stretching your muscles before exercise helps to avoid cramp.

It is also a good idea to warm down after completing any exercise programme by doing five to ten minutes of stretching exercises.

STRETCHING EXCERCISES

Hamstring Muscle Stretch – Sit with one leg folded in and the other leg straight out, foot upright with toes and ankles relaxed. Lean forward slightly and touch your foot of your straightened leg. Repeat with your opposite leg.

Calf Muscle Stretch – Start with a standing lunge with both your feet pointed forward, then straighten your rear leg out behind you. Repeat with your opposite leg.

 

 

Quadriceps Muscle Stretch – While standing, hold the top of your foot with your opposite hand and gently pull your heel towards your buttocks. Repeat with your opposite leg.

 

Hold each stretch briefly for a few seconds, then release . Never stretch to the point of pain.