New Writers Welcome BootCamp Week 6. Leg Cramps.
How to relieve your leg cramps and prevent them in the future
Your calf muscle suddenly bursts in sharp pain. Ouch! You scream and feel helpless. It takes time to recover and you may be limping for hours.
We’ll talk about calf muscle cramps today. What to do during a cramp attack and how to prevent it from happening again. I’m happy to share my practical experience with you.
My cramps story
I’ve had a long history of fighting cramps.
My wife had a lot of night cramps during both pregnancies. She would wake up and scream ‘Aah, leg pain!’. I woke up and helped her relieve the cramp.
Also, my BJJ game plan relies heavily on my calves. My cramps happened because of overtraining. I had to bring a foam roller to every competition I visited. I used it before and after every fight.
3 main reasons for muscle cramps
- dehydration
- lack of movement
- everything else, including pregnancy and overtraining
2 ways to prevent cramps
Mayo clinic confirms them as most effective:
- Drink enough water. You’re at risk if you drink less than a gallon or 4 litres a day. A biceps curl with a glass or bottle of water is very effective
- Do the stretching exercise in the video below
Other notable reliefs:
- If you’re having a cramp attack during a workout, stand up and jump. Lean on a wall for balance.
- Some people recommend eating bananas and drinking pickle juice.
- Use a foam roller. Are you drinking enough water and doing my workout for a while? If cramps are still attacking you, let me know. I’ll share how to foam roll them away.
What are we doing today?
Let’s learn:
- what to do during a cramp attack
- how to prevent it in the future
You will need a chair (or couch) for the first part. If your chair has wheels, please use a table for the second part.
Follow this 4 min video for instructions and the workout.
Finished? Write ‘Done for today!’ in the comments.
Was that hard? Do it every day for 1 week when you wake up or go to sleep.
What do you want to learn about?
Please let me know what’s troubling you so I can help. I do fitness training all day every day since 2011. Please go ahead and challenge me with your questions. My goal is to bring value to you!
Last two weeks our BootCamp patron, Victoria Valentine, was suggesting topics for my weekly posts. Thank you, Victoria!
A shout-out to our regular BootCamp students! Elizabeth Sobieski, Christina Sponias, Shagufta, Victoria Valentine, Bernice Puzon, Taylor Davidson, Bernie Pullen, Jesna Sajan, I’m happy to help you!
Thank you for your overwhelming support Robert Ralph, Francesca Dallaglio, Marilyn Glover, Sally Prag, Kristina God, Gaurav Jain, Natasha Nichole Lake, Havard Mela, Ubaid siddiqui, Winston, Diana Meresc, Kimberlee, Daniela Nair, Marian Čaikovski, Amy Sea, Sam Millan, Abdullahi Addow, Danicia Lee -Hanford, Varun Sakhuja, Jennifer Essary, Don Sabado, David Perlmutter, Danicia Lee -Hanford, Nazım Özer, Dr Michael Heng, Caroline Ennis, Susan Wheelock, B.R. Shenoy, Larissa Capella, Bart S, Julia, .
New here? Check out our previous weeks:
New Writers Welcome BootCamp Week 2. Lower Back Pain.
Let’s give your lower back a treat!
medium.com
See you next Wednesday!
Who am I?
My name is Andrey Pilipets. I’m an online fitness trainer. I train people on 3 continents every day.
My credentials? ACSM-certified personal trainer, certified BootCamp Instructor (by SGT Ken). I’ve trained over 300 people since 2011. I’m also an editor of New Writers Welcome.
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Thank you for reading!
Disclaimer. The information and other content in this article provide general information and discussions about health and related subjects. They are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. If you or any other person has a medical concern, you should consult with your health care provider or seek other professional medical treatment.
