Muscle cramps are extremely common, affecting an estimated 60% of all adults in the US. There are a number of factors that may cause or contribute to muscle cramps, including, dehydration, underlying medical conditions, age, and poor diet, and exercise. 

 Stretching regularly is important, as it helps keep your muscles flexible, strong, and healthy, and prevents them from becoming tight and studies suggest that stretching may help prevent or ease muscle cramps.

 One study on Exercise Associated Muscle Cramping (EAMC) found that regardless of the cause, stretching the muscle appeared to be effective in relieving symptoms (source), while a separate study of older adults who experienced nocturnal leg cramps, found those who stretched before sleep,  experienced less frequent and severe cramping. (source)

 How to stretch

Stretching before and after exercise is extremely important, though, for those who experience muscle cramps on a regular basis, a daily programme of stretching may help to ease symptoms. Although cramps can affect almost any of the muscles in the body, they most commonly occur in the legs and back.

 Calf Muscles

Comprised of two muscles, the calves encompass the bottom half of your back lower leg and are the most commonly affected muscles by cramping.

Stretch your calves:

  • 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.
  • Repeat several times for approx 5 minutes, 3 times per day. (Ideally morning/afternoon/before bed)

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.

Stretch your hamstrings:

  • Sit on the floor with your back straight, your affected leg stretched out in front of you and your foot flexed.
  • Place your hands on your affected 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 then return to your original position.
  • Repeat several times for approx 5 minutes, 3 times per day. (Ideally morning/afternoon/before bed)

Quadriceps

One of the strongest muscles in the body, the quadriceps are located at the front of your thigh with each quad comprised of four separate muscles that work collectively to help you stand, walk, run, and move easily.

Stretch your quadriceps:

  • Begin in a kneeling position on your mat
  • 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.
  • Repeat 3 times per day. (Ideally morning/afternoon/before bed)

Back Muscles

The back is made up of forty different muscles, which work together to hold the back upright and allow you to move, twist and bend in various directions. Cramps and spasms in your back are common, affecting most adults at some point in their lives, and are often the result of minor injuries caused by heavy lifting or poor posture.

Stretch your back

  • Kneel on the floor with your toes together and your knees hip-width apart.
  • Sit upright so that your buttocks are resting on your heels and rest your hands on your thighs.
  • Slowly and gently lean forwards with your arms extended and the palms facing down, keeping your legs in the same position until your forehead rests against the mat.
  • Retain the position for as long as you feel comfortable (between 30 seconds and several minutes)
  • Repeat 3 times daily (Ideally morning/afternoon/before bed)

Summary

A daily program of stretching will not only help you maintain strength and flexibility and improve circulation but may also ease or prevent muscle cramps. Yoga is a great way to incorporate a variety of stretches into your day, while massage may also be an effective measure, particularly for those who exercise intensively (source).

However, in addition to stretching, other factors such as diet, and hydration should also be taken into consideration, while for some, supplements may also be required.