Drink extra water or an electrolyte replacement
drink (such as Gatorade or Powerade) before, during, and after exercise,
especially during hot or humid weather.
Warm up well and stretch
before any activity. Stretch after exercise to keep hot muscles from shortening
Avoid exercises and activities that cause you to
point your toes, and do not wear high-heeled shoes.
correct techniques (movements) or positions during activities so that you do
not strain your muscles. Use good posture while exercising.
equipment appropriate to your size, strength, and ability.
overusing your leg doing repeated movements that can inflame or irritate your
tendon. In daily routines or hobbies, think about
activities in which you make repeated leg movements, and change the way you do
the activities, if possible, to prevent leg problems from
Consider taking lessons to learn the proper technique
for sports. Have a trainer or person who is familiar with sports equipment
check your equipment to see if it is well suited for your level of ability,
body size, and body strength.
If you feel that certain activities
at your workplace are causing pain or soreness from overuse, talk to your human
resources department for information on alternative ways of doing your job or
to discuss equipment modifications or other job assignments.
cramps wake you at night, take a warm bath and do some stretching exercises
before going to bed. Keep your legs warm, and try not to point your toes while
Cut down on the amount of salt (sodium) you use in your diet. Sodium can be hidden in
foods such as cheese, canned soups, and salad dressing. Consider making your
own salt substitute. Talk to your doctor before trying a
Get up and walk around for a few minutes every
hour if you sit for long periods. Gentle motion may help reduce swelling in the
feet and ankles.
Avoid tight-fitting clothing or straps around the
waist or upper legs that may affect circulation and feeling in the legs.