How to Prevent Leg Cramps During Sports

A leg cramp, also called a "charley horse," is a common occurrence, according to the National Sports Medicine Institute. A leg cramp is a sudden extreme pain in the muscle caused by an uncontrolled contraction of that muscle. Leg cramps occur usually in the calf, hamstring and quadriceps muscles. A leg cramp during sport activity can grind you to a halt, but there are preventive measures you can take.

Instructions

    • 1

      Stay hydrated. Dehydration can increase the chance of developing leg cramps during sports. You should be drinking plenty of fluid before, during and after participation. Also consider hydrating with an electrolyte drink, which according to Daniel Gorman, M.D., M.P.H., can replenish electrolyte imbalances that occur during sports and help prevent leg cramps.

    • 2

      Always stretch before and after sporting events. Proper stretching of your leg muscles, including the calf, hamstring and quadriceps muscles, will help to prevent muscle fatigue and reduce the chance of cramps.

    • 3

      Don't overdo it. When participating in sporting events, know your limit. Don't increase activity levels suddenly. A sudden increase in activity causes stress on the muscles and hyperexcitability of the nerves that stimulate the muscles. According to Dr. Gorman, this can lead to an increased risk of leg cramps.

    • 4

      Keep an eye on your weight. Being overweight can lead to excess stress on the leg muscles. According to Brad Walker, a sports injury consultant with the Stretching Institute, improving your overall health is one of the most important factors in preventing leg cramps. This will lead to more efficient delivery of blood and nutrients to your muscles to help ensure their proper function.

    • 5

      Contact your doctor if you are experiencing persistent leg cramps during sports. A physician will be able to help diagnose any underlying cause of your leg cramps and prescribe medications that may reduce them.