Body cramps after a workout: what to know

A cramp is a sudden, involuntary tightening of a muscle. It can occur when a muscle is worked harder than usual, especially in hot or humid conditions, or when sweating reduces the body's fluid and electrolyte balance. Calf, thigh, foot, and abdominal muscles may be affected. Cramps can stop quickly, but tenderness may remain afterward. Repeated episodes may also relate to a new training load, inadequate recovery, certain medicines, or another health problem.

Stop exercising and move somewhere cool. Slowly stretch the affected muscle and hold it gently; light massage may help it relax. Sip water, and consider an oral rehydration drink if you have been sweating heavily or have also lost fluid through vomiting or diarrhoea. Resume activity only when the muscle feels normal. Warm up before future sessions, increase intensity gradually, take breaks in heat, and replace fluids during prolonged exercise.

Seek urgent help for confusion, fainting, severe weakness, trouble breathing, chest pain, or a very high body temperature. Arrange medical advice if cramps are severe, keep returning despite sensible hydration and recovery, last unusually long, or come with swelling, marked muscle weakness, or very dark urine. A clinician can assess heat illness, dehydration, medication effects, and muscle or nerve causes.

Ask whether your symptoms fit exercise-related cramps, whether a medicine or health condition could contribute, and which fluids are suitable for your training. Tell the clinician where the cramp occurs, how long it lasts, what exercise and weather preceded it, and whether you noticed dizziness or reduced urination.