If you have ever had a calf cramp, you know how painful it can be. A sudden pang at night that makes you jump out of bed. Or a charleyhorse while riding your bike, and you can’t unclip your shoes because your calf is in so much pain. A calf cramp can hit anytime without warning and can last anywhere from a few seconds to 10 minutes. That is a long time.

Calf cramps seem to occur more often as we age (I know nobody wants to hear that) and eating a banana or drinking more water seems the most common recommendation to prevent cramps.

Why do we get calf cramps?

Most of the time, calf cramps are harmless and caused by exercising too much dehydration or muscle strain. Sitting or standing for long periods of time can also cause calf cramps because it cuts off blood flow. Mineral depletion may be another reason why we get calf cramps. Too little potassium, calcium, or magnesium in the diet can cause calf cramps. If you suspect mineral depletion, then this is something you need to discuss with your medical provider.

Risk Factors

Age – As we age, we lose muscles, and the remainder of the muscles can overstress more easily
Dehydration – Active women and men become fatigued and dehydrated while participating in warm-weather sports and frequently develop muscle cramps
Medical conditions – You might be at higher risk of muscle cramps if you have diabetes, or nerve, liver, or thyroid disorders

How To Stop Calf Cramps Instantly

Hydrate – Drink plenty of liquids daily; the amount depends on what types of food you eat, your activity level, your temperature, your health, your age, and your medications.

Stretch – I am a big believer in stretching and do so regularly. If you get calf cramps at night, stretch before bed and maybe go for a short walk to loosen up your legs before you go to sleep.

Apply heat or cold – Put a warm towel or heating pad on the cramping calf. Massaging the affected calf with some ice may also relieve the pain.

Here are some stretches you can do that may help prevent or ease calf cramps.

Did you know that Pilates includes stretching as well as strengthening? Check out some of the programs and get started today.