Frank Mikulka's Weekly Fitness Tip
What To Do About Leg Cramps (June 7, 2005)

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Question:

I spend 4 to 5 days weekly at the gym, just added a spin class and am enjoying this healthy lifestyle change. However, now the downside: lately, 2 to 3 times weekly I’ve been experiencing painful cramping in my legs. Am I overdoing it? (Joyce, Smithtown)Answer

ANSWER:
Muscle cramps are often associated with dehydration. Are you drinking enough water to replace sweat loss? Cramping is also related to overexertion, inadequate conditioning and electrolyte imbalance particularly: potassium, sodium and calcium which play a role in muscle contractions. Here are some guidelines:

  • Water – before during and after exercise session. 8 ounces every 15-20 minutes.
  • Calcium – low fat milk or yogurt 1 to 2 x daily.
  • Potassium - focus on fruits and vegetables, particularly bananas and cucumbers.
  • Sodium – even if your diet is sodium restricted, reintroduce a little salt in your diet.
  • Overexertion – reevaluate your exercise regimen – are you overdoing it and are you resting your muscles in between strength training sessions?

  • Listen to Frank Mikulka’s Weekly Fitness Tips every week on Debbie Mandel’s Turn On Your Inner Light Show every Tuesday evening from 7:00 to 7:30 pm on WGBB 1240AM. Also available on www.turnonyourinnerlight.com/page3.html