Running Pain and Injury Prevention

How to Stop and Prevent Leg Cramps

How to thwart—and put an end to—muscle spasms
By Adam Bean runnersworld
 

Cramping Out

How to Stop and Prevent Leg Cramps // runner stretching calf © Thinkstock

Image: Thinkstock

As many as 39 percent of distance runners may experience a cramp in their calves, hamstrings, or quadriceps before they finish a race. While many people blame dehydration, Kevin Miller, PhD, an exercise scientist at North Dakota State University who works full-time studying cramps, says exhaustion is usually the culprit. Here's how to fix (and even prevent) spasms in your tired legs.

To prevent a cramp: Jumping and hopping drills called plyometrics help keep muscle spindles (small nerves in muscles) from tiring. Cramps can occur when these spindles get fatigued. Do these moves twice a week after you run to condition the spindles in your legs.

To stop a cramp: If you experience a spasm, move to the side of the road and stretch.

Put injuries behind you by working this key muscle group.

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