1. Leg Cramps - How to prevent them?
It is a fact that leg cramps can cause excruciating pain when they suddenly strike
person mostly while exercising. Leg cramps can also occur at night, causing a
disruption in sleep. Medical research has still not revealed why certain people
alone are susceptible to leg cramps. But the general findings are that those
suffering from diabetes and blood circulatory disorders are more prone to
develop leg cramps.
It is also believed that persons leading sedate lives free from all physical activities
as well as those who over-indulge in rigorous physical work-outs like jogging can
fall an easy prey to leg cramps.

2. If you are not already aware, please know that leg cramps suddenly occur when
certain muscles contract suddenly. The saving grace is most leg cramps do not
last beyond a minute or two.
Quite often, some minor changes in your water consumption, loss of excess
weight loss or readjustments of daily work-outs can reduce the frequency of leg
cramp occurrences.
Some suggestions to avoid developing leg cramps are:
• Avoid wearing footwear with high heels
• Make sure you do not put on excess weight and if you are already obese,
take some quick steps to shed the excess kilos.
• Avoid frequent consumption of diuretics or other medications
• Stretch your calf muscles a couple of times, particularly before retiring to
bed at nights and after any rigorous physical work-outs.
• Always sleep on your sides or on your stomach with your feet hanging out
at the end of the bed.
• Make it a habit to consume plenty of water both before and during any
physical exercise.
• Sometimes leg cramps can happen due to potassium deficiency in your
system. If that be so, you should consume potassium-rich foods after
checking with your physician.
• Avoid intensive workouts that overly strain the calf muscles and reorient
your regular exercises in consultation with an expert.
• Do some calf muscle exercises like flexing your foot, pointing your toes
towards your knees. If you find that inconvenient, you might as well hold
your toes and pull them toward your knee and thereafter massage your calf
gently.
• Wear good quality, tested athletic shoes that give you the necessary
support when you are running, walking, jogging or doing other exercises.
Make sure that your shoes do not put excess strain on any part of your
legs, back or feet.
Once you are attacked with leg cramps, application of ice packs or heat bags can
be an effective way to relax the muscles.
Traditionally, quinine is considered the most effective drug for relieving leg
cramps, but it is said that most of the over-the-counter medicines for leg cramps
have been banned as they cause serious and even fatal, side effects.
Some doctors suggest drinking a glass of tonic water may be useful and if you
think it works, you might as well keep some tonic water handy.
It will be a good idea to take a warm shower just before retiring to bed at nights
as it will surely help relax your muscles. If your cramps cause unbearable pain

3. and occurs far too frequently, then it is advisable to consult your physician
regarding muscle relaxing medications.
Fitness Retreats-Give your body what it deserves