5 Proven Ways to Prevent Muscle Cramp

There are many ways to prevent muscle cramp and that includes limiting or avoiding alcoholic drinks. This is easier said than done and many will find this difficult to avoid.
For older people, the most common form of a muscle cramp is a leg cramp. This usually happened at night. Whilst there are medications to prevent and treat this leg cramp, the following simple remedies are cheaper and easier to apply.

how to prevent muscle cramp

Proven Remedies to Prevent Muscle Cramp

Follow these five proven remedies to ease your muscle cramps:

1. Stretching

Regular stretching targeted at muscles that are prone to cramps can relieve and reduce it from happening. It can also stop once it's started. Do passive stretches and hold it for 15-30 seconds at a time. If you don't have any particular area to work on, then focus on the big muscles i.e. calves, quads, hamstrings, hips, and back. Doing regular stretching exercises will also help if you suffer from back pain.

Do the following stretching exercises taken from sportsscience.com

stretching exercise

Stretching Exercise Video

If you prefer to watch stretching exercise video to help you do these exercises, then you should buy this highly rated 'The Stronger Seniors Stretch & Strength Workout Program' designed by certified fitness instructor Anne Pringle Burnell.

These exercises are designed not just for seniors but also applicable to anyone of all ages to develop strength and to enhance the ability to function well in daily life.

2. Drink and Stay Hydrated

Drink lots of water because water will transmit all the electrical signaling activities in the muscles. So if there are less hydration in your body, electrical signaling will get impaired and chances of getting muscle cramp are higher.

Drinking coffee, tea or booze doesn't qualify for staying hydrated. These caffeinated drinks have a diuretic effect. Instead, drink mineral water. Read the advantages of drinking the mineral water here.

prevent muscle cramp

3.  Walk

A trained muscle is less likely to cramp than an untrained muscle. If you cannot do any workout, then at least walk. Do some brisk walking and if you are ready, jog. This will help build muscle stamina.

4. Add Salt

An electrolyte imbalance can make muscles contract. One of the easiest ways to restore electrolytes is to sip on a sports drink. Why? Because sports drink contains sodium, potassium, magnesium, and calcium; minerals that can eliminate cramp.

Or you can take salty pretzels or nuts to replenish the sodium lost through sweat.

5. Drink Pickle Juice

Some athletes swear by a shot of pickle juice as a way to instantly reverse muscle cramp. The effect is due to the acidic/salty taste. So any similar drink (e.g. sports drink), or food (salty pretzel) would work well too.

Reduce Your Risk of Muscle Cramps

In addition to the above-proven remedies, when you get a cramp, take a rest. Most cramps will not last more than three minutes at most.

Do you have anything to share or questions relating to muscle cramps? Feel free to use the comment section below.



This article is provided for general information only. It is not meant to be a substitute for the medical advice of your own doctor. Always consult your own GP if you're in any way concerned about your health.


  1. Drinking sports drink helps me whenever I have muscle cramps.

    1. Sports drink is probably the easiest to carry with you and handy when you have this muscle cramp problem. Thanks for sharing.

  2. Thanks for sharing this useful infomation

    1. Thanks Anthony and I am glad it is of help to you.

  3. I walked a lot and I guess that's why I dont have this problem, yet! But I will remember to drink lots of water and stay hydrated. Thank you for this insightful article.

    1. Thanks Roger for the compliment and continue to stay hydrated not just to rid of muscle cramp but also for a healthy body.

  4. Just sharing from my own expereience: you can prevent muscle cramps with adequate hydration and doing simple warm ups and down before and after exercise.

  5. Instead of pickle juice try drinking sports drink

    1. Sport drinks are easily available, hence easier to take when you have muscle cramp.

  6. you’re pregnant.

    Try eating nuts. It is rich in magnesium that can helps relieve your muscle cramp. My doctor recommened this when I was pregnant.

    1. Beth, thanks for sharing this useful info for others to take note.