Leg cramps, in particular, are extremely common, though studies have shown that regardless of the cause, they can be eased or even prevented through a regular program of stretches, which will help increase flexibility, and strength in the muscles, keeping them relaxed and healthy.
Stretches for calf cramps
The calve is actually made up of two separate muscles that form the bottom half of your back lower leg and are the most commonly affected muscles by cramping.
Standing stretch
- Start in an upright standing position.
- Step your right leg forward.
- Keep your front leg bent and lean forwards slowly.
- Keep your back leg in an upright position and try to lower your heel as close to the ground as possible.
- Hold for 30 seconds and then do the same on the other side.
- Repeat twice a day (preferably once in the morning and once before bed)
Standing wall stretch
- Stand approx 60-90 cm from a wall.
- Keep the soles of your feet flat on the floor, then lean forwards against the wall.
- Hold for between 2 and 3 seconds and then return to your upright position and do the same on the other side.
- Repeat several times for approx 5 minutes, twice daily (preferably once in the morning and once before bed)
Towel Stretch
- Sit on the floor or a mat with your legs stretched out in front of you.
- Loop a small or medium-sized towel across the ball of your right foot.
- Hold both ends of the towel and pull it slowly towards you until you feel a stretch in your calf.
- Hold for 30 seconds then relax for 30 seconds.
- Repeat 3 times, and then do the same on the other side.
- Repeat twice a day (preferably once in the morning and once before bed)
Stretches for thigh cramps
Hamstrings
A group of three muscles, located on the rear of the thigh, from your hip to just below the knee, the hamstrings are another muscle commonly affected by cramp, particularly after exercise.
Hamstring floor stretch
- Sit on the floor with your back straight, your right leg stretched out in front of you and your foot flexed.
- Place your hands on your right leg and gently and slowly lean forwards sliding your hands down your leg towards your foot, until you can feel your hamstring stretching.
- Hold for between 2 and 3 seconds and repeat several times for approx 5 minutes. Then switch and do the same on the other side.
- Repeat several times for approx 5 minutes, twice daily (Ideally morning/afternoon/before bed)
Standing hamstring stretch
- Begin in a standing upright position
- Place your right leg in front of you and rest your heel on a small block or stack of books
- Reach your hands up in the air, and keeping your back straight lean forward slightly until you can feel a stretch in your hamstring.
- Hold for between 15 and 30 seconds.
- Repeat 3 times and then switch legs and do the same on the other side.
- Repeat twice daily (preferably once in the morning and once before bed)
Quadriceps
One of the strongest muscles in the body, the quadriceps are located at the front of your thigh. Each made up of four separate muscles that work collectively to help you stand, walk, run, and move freely
Standing quad stretch
- Begin standing upright with your feet together arch to arch (if needed you can use a wall or chair to steady yourself)
- Bend your right knee and use your right hand to grab your foot and pull it towards your right buttock until you can feel a stretch in your right quadricep.
- Hold for between 15-30 seconds and then switch legs and do the same on the other side.
- Repeat twice daily (preferably once in the morning and once before bed)
Kneeling quad stretch
- Begin in a kneeling position on your mat with your back straight.
- Now place your right foot flat on the ground so that your knee is bent at a 90-degree angle.
- Keeping your back straight, gently and slowly lean forward from your hips.
- Hold for 30 seconds and then switch knees and do the same on the other side.
- Repeat 3 times per day. (Ideally morning/afternoon/before bed)
