4 Effective Tips to Overcome Leg Cramps When Yoga

Many people experience leg cramps during yoga. This condition usually occurs when you do a certain position intensely without warming up and stretching the muscles first. When cramping strikes, your muscles experience a sudden contraction so you will feel pain and the affected part of the body cramps will be difficult to move for a few seconds or minutes. Learn how to prevent and treat leg cramps while yoga below.

Why can I experience cramps during yoga?

Cramps are muscle contractions that occur suddenly and unconsciously. Muscle cramps can occur in any part of the body. However, during exercise cramps are more often experienced in the legs. Including when you do yoga.

Usually, this condition is caused by a stretching of the legs that you are not used to doing. Unbalanced body dehydration and electrolytes are also a common factor in causing muscle cramps. Especially if you do hot yoga, yoga is done in a hot room where the temperature can be up to 40 degrees Celsius.

Your body will sweat a lot and lose fluid, so the body lacks electrolytes such as sodium, calcium, and magnesium during the yoga session. This causes the nerves of the muscles to become sensitive and contractions occur beyond your control. This theory is also supported by the incidence of muscle cramps in professional athletes that are more common in summer than in other seasons.

Not only that. You may experience cramps because you accidentally did not eat before exercising, your diet is not good, or you are taking certain medications that drain electrolytes in your body.

Overcoming leg cramps while yoga

When cramping strikes, try not to panic and stay calm. Then straighten your legs and move your toes upward to stretch your legs. After that, massage your feet gently or until the pain subsides. You also ask for help from friends to pull your feet towards your head. After cramping is gone, do not continue to exercise immediately. Let your muscles rest first.

Notice how often and severely the pain appears. If the method above does not help or if cramps get worse, immediately consult a doctor. In certain cases, cramps can be a symptom of certain medical conditions that must be treated immediately. Usually, the doctor will prescribe certain medications to help relax your muscles.

The effective way to prevent leg cramps during exercise

Here are some things you can do to prevent leg cramps during yoga:

• Stretch your legs. Stretch before and after yoga. Stretching can make your muscles more flexible so that you avoid cramps.
• Sufficient liquid needs. One hour before yoga class, drink a large glass of water. During yoga classes, drink water when you are thirsty. Prepare a bottle of drink in an easily accessible place so you don't have to delay drinking when you feel thirsty.
• Eat nutritious foods. Eat about an hour before doing yoga to make sure you get enough electrolyte intake. Do not have to eat heavy food, eat snacks such as bananas, oatmeal, whole-grain bread, smoothies, greek yogurt, or salads before exercise.
• Use tool assistance. You can also use a small pillow or towel to support the ankle when you are in the position of a child pose or other position that requires the top of the foot to face the floor. The use of foot support can make your legs not swoop for too long, thus reducing the risk of cramping.

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