Physical Education

Unit - 10

10.3.3.6.1.Treating Muscle Cramps
Cramps usually go away on their own without treatment, but these tips appears to help speed the healing process:

• Stop the activity that caused the cramp.
• Gently stretch and massage the cramping muscle.
• Hold the joint in a stretched position until the cramp stops.

Preventing Muscle Cramps
Until we learn the exact cause of muscle cramps, it will be difficult to say with any confidence how to prevent them. However, these tips are most recommended by experts and athletes alike:

• Improve fitness and avoid muscle fatigue
• Stretch regularly after exercise
• Warm up before exercise
• Stretch the calf muscle: In a standing lunge with both feet pointed forward, straighten the rear leg.
• Stretch the hamstring muscle: Sit with one leg folded in and the other straight out, foot upright and toes and ankle relaxed. Lean forward slightly, touch foot of straightened leg. (Repeat with opposite leg.)
• Stretch the quadriceps muscle: While standing, hold top of foot with opposite hand and gently pull heel toward buttocks. (Repeat with opposite leg.)
• Most muscle cramps are not serious. If your muscle cramps are severe, frequent, constant or of concern, see your doctor.