Provide enough water
According to Ishaan Arora, a fitness trainer with Body Building India based in Karnal, India, one of the main causes of muscle cramps is dehydration. Making sure to drink enough water before, during, and after exercise can help prevent cramps. When you are dehydrated, your muscles are more susceptible to involuntary contractions.
Start up properly
According to fitness trainer Ishaan Arora: "Warm up properly before working out and relax your muscles with gentle stretching movements to help prevent muscle cramps."
Balanced electrolytes
Potassium, magnesium, sodium and calcium are important electrolytes that have a significant impact on muscle performance. An imbalance of these minerals can lead to muscle cramps.
Proper nutrition
A balanced diet that includes adequate intake of protein, carbohydrates and healthy fats can help prevent muscle cramps. Protein supports muscle recovery, while carbohydrates restore glycogen levels and provide energy. Additionally, essential fatty acids will contribute to overall muscle and joint health.
Rest and recover
Overtraining can lead to more frequent cramps and muscle exhaustion. Incorporate rest days into your routine and make sure you get enough sleep to properly repair your muscles.
Massage
Massaging your muscles after workouts can help increase blood flow, reduce tension and reduce the risk of muscle cramps.
