Calf And Leg Cramps While Running
February 08, 2022
Headed to the Mini Marathon soon? Whether you're running a half, a full marathon or going for even more miles, leg cramps can be a concern during a race.
Muscle cramps are a common ailment, especially in the legs and feet. Since muscle cramps are sometimes caused by dehydration (loss of water) and low levels of potassium, they frequently strike in hot weather, when your body loses water, salt, and minerals through sweating. Drinking plenty of water and eating foods rich in potassium, such as bananas, may help to ward off cramps. You can also get a cramp while exercising, particularly if you overexert yourself. (This is why athletes are more prone to muscle cramps early in the season, before their bodies are at peak condition.) But cramps can even occur when you're sleeping.Sports medicine specialist Catherine Reese, MD, with Franciscan Physician Network in Carmel and downtown Indianapolis, answers your questions about what to do when you get a calf or leg cramp while running your marathon or other long-distance race.
How Do I Stop Leg Cramps While Running My Race?
Calf or leg cramps can happen during your race. Athletic trainers are usually on site, prepared to help, if you have injuries or cramping while running. Trainers carry around mustard packs and sports drinks, which both contain a burst of electrolytes. Electrolytes are minerals in the body that have an electric charge and are absorbed from the foods you eat and the fluids you drink. These two items help when trying to get rid of muscle cramps.
Doctors and athletic trainers also recommend that the runners stretch and keep moving the leg to relieve cramps.
How Can I Lessen Leg Cramps After Running My Race?
I would suggest a dynamic warm up before the race. Stretching can be done after the race to have a lesser chance of cramping during and after running.
You may need to start off slow until you get back into moving fully, but just keep moving, no matter the pace. Moving can include light activity, but just try to get back to moving at least 48 to 72 hours after the race.
