Staying hydrated can help prevent muscle spasms

St. Joseph's/Candler health educator explains the importance of staying hydrated before, during and after a workout

It can happen right after a workout. Or it can happen without warning, even in the middle of the night. Either way, a muscle cramp or spasm, also known as a “charley horse,” is no fun.

“Muscle cramps are sudden, involuntary contractions of one or more muscles that can last anywhere from a few seconds to several minutes,” explains DeJuan Hathaway, a health educator with the Wellness Center at St. Joseph’s/Candler. “They are mostly harmless, but some can be painful. So you want to do what you can to prevent them.”

Hathaway encourages his clients to stay hydrated before, during and after a workout, especially during the summer months.

“It’s very hot where we live,” he says. “And you’ll sweat as you train. You need to maintain your hydration and electrolyte balance. Some of my clients will sip on a sports drink as they work out.”

Hathaway also suggests that clients not try to rush their progress, especially if returning to a routine after some time has passed.

“If you haven’t worked out in a while, don’t come in and try to hammer it out,” he says. “The smartest way is to slowly progress back to where you were.”

If you do get a cramp, applying a warm towel can help relax the muscle. Gentle movement, and in some cases even walking around a little, can boost circulation and ease the contraction.

Some athletes will drink pickle juice to help with cramps. Along with the sodium and potassium it provides, pickle juice has been shown to stimulate nerves in the throat which then signal the nerves in other muscles to relax.

But prevention of cramps begins before the workout, with a nutrition-rich diet and plenty of water.

“Look at those lifestyle factors first,” Hathaway says. “Make sure your diet includes plenty of potassium, magnesium, and calcium. Stay hydrated and don’t try to progress your workouts too fast. We are here to help with all of those things, so always feel free to ask us questions.”