Advice for cramping

[AliceInThePalace]

My calves can cramp just minutes into running (even with slow steady pace/not feeling breathless yet) anyone else get these, any advice if you do?

Would really appreciate any tips

[Dtay1978 Graduate]

Cramping is usually a sign of not enough fluids I believe 🙂

[IannodaTruffe Mentor]

Do you stretch immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow.

Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.

Do you drink a minimum of 2.5-3 litres of fluids each and every day, as recommended in the guide to the plan.

You could try dynamic stretches pre run, as linked to in the guide to the plan.

[WillsMum68 Graduate]

Doing calf raises/lowers on a step or stair both before and after a run really helps. Also drinking plenty of water as mentioned. Magnesium supplements also really help me.

[Bracken2018 Graduate]

Hi Alice,

Try as many tips as you can .

There are many experienced runner here who will have good tips.

Drinking plenty of fluids ,water tea etc.

Maybe try a muscle rub , half an hour before your run and again when you have had the time to recover later in the day.

I had difficulties, the side muscles in my knees gave me jip. I used a muscle cream and support which I purchased from my local pharmacy. It’s a tube stocking/ bandage pull up support .

You can cut this to suit the length you desire.These cost me £3:50 each . I still wear them and they are hand washable too. This worked for me .

However, seek professional advice if it becomes more serious.

You will overcome this blip . You will win 🏃‍♂️🐾

[Leany_lon]

I used to cramp up alot in my calves during pilates.. My instuctor told me it was likely due to lack of salt (sodium / electrolytes) - sunflower seeds are a great healthy way of introducing more sodium.. Could try a snack of these an hour or so before a run!

[givman]

Hi

Use compression socks and get a rolling stick and use it before and after you run

[Mole12n Graduate]

Gosh yes. I'm still having calf cramps after 5 weeks. I do stretches before and after each run, but maybe not enough.

[AliceInThePalace Graduate]

Yeah I'm on week 6 and still getting them I think it's the same for me, apparently 30 seconds at least to hold each stretch

[FreedomToRun Graduate in reply to AliceInThePalace]

Foam roller is great if you have or can get hold of one.

[59er Graduate]

Ive never suffered with cramp (touch wood) but I do suggest you make sure to drink as much water as you can - something I still have trouble remembering to do and also to make sure you take the time to stretch properly - something I still have trouble in finding the time to do! Muscles really do need to be loosened up after your run - look after yourself - you deserve it.

[mrrun Graduate]

Daily stretches and proper hydration a must.