The sudden attack of cramps when competing can mess with your ambition to renew your personal best or beating the world record. We want to help you to relieve those pain fast so can get back on track soon as possible without risking an injury.
Cramps are said to happen because of muscle fatigue and other condition can also cause it to happen. Check the cause here together with the alternative ways of relieving the cramps. However, for fast and sure relief, we recommend applying stretching techniques on your cramps.
These are the type of stretches that you may try when the cramps attacked. Adjust the procedure based on the location of the cramps.
1. Runner Wall Stretch
As the name suggests, this stretch is popularly used by runners to stretch out their calf cramps. All you need is a wall or something sturdy that has almost the same height as your shoulders. A car or a tree can work well, as long as the floor is even.
Face your chosen wall and assume you’re about to push that wall. Bend your front knee, and placed the cramped leg at the back in straight position. Keep your back straight and support your weight with your hands placed on the wall.
It’s crucial to maintain the right posture when stretching. Your toes must be pointed to the wall, otherwise, you won’t be able to stretch the desired muscles. Hold the stretching position for 30-45 seconds.
2. The Towel Stretch
Another stretching technique that you can use to relieve calf or hamstring cramps is the Towel Stretch. First, you need a towel at a ready, of course. Second, while sitting on an even floor, place a towel on the ball of your feet and hold both ends of the towel. Your knee must always be kept straight. Carefully lift your leg until you feel the stretch.
Tilt your ankle toward you for maximum effect of stretching. Hold the position for about 30 seconds and repeat till the cramps gone.
3. Easy Quadriceps Stretch
For when your quad seems to trouble you, try the easiest form of quadriceps stretching. Assume a standing position with both your knees touching. If you have a problem balancing on one leg, grab hold of a chair or wall for support.
While standing on one leg, bend your cramped leg and grab hold your foot with your hand. Keep your chest upright and pull your foot towards your lower back. Stretch for 20 to 30 seconds.
4. Kneeling Quadriceps Stretch
Another quadriceps stretch that you can try is the kneeling quad stretch. You would wanna start off with a high lunge position. Put your good foot forward and let the knee of target foot touch the floor. You might want to put a firm foam or prepare a padding under your knee to avoid further injury. Reach your toes of the target foot and hold for 30 to 45 seconds.