How to Relieve Hamstring Cramps

• 1). Determine the cause of the cramps. Hamstring cramps can be caused by overuse of the muscle, perhaps through exercise or activities involving a lot of squatting or heavy lifting. They can also be caused by not moving your legs enough, for instance on a long plane or car ride, or any situation where you sit still for a long period of time or tense your hamstrings continuously. Dehydration is another common cause of muscle cramps. Low concentration of electrolytes in the body, including potassium, magnesium, and calcium, can also cause cramps. Dehydration, electrolyte imbalance, and exercise often go hand-in-hand. Other less common causes of muscle cramps include side effects of some medications, blood glucose problems, and diseases of the kidneys, nerves or thyroid.
  
  
• 2). Address the suspected cause. If you did a few sets of hamstring curls and then went for a run at the gym yesterday, or otherwise have reason to believe you have overused your hamstrings, try massage, stretching and applying heat or cold to help the muscle relax. If you haven't used your legs enough, stand up and walk around or straighten and release your legs a few times to increase blood flow in your hamstrings. The American College of Sports Medicine recommends holding the muscle in a stretched position (for hamstrings, straighten your leg against some resistance) until the cramp goes away.
  
  
• 3). Try drinking some water, especially if you have been exercising or have been in hot weather recently. Be careful, however, not to drink too much too fast, or you could reduce your electrolyte concentration and exacerbate the problem. A glass or two is probably enough. If you suspect your diet is lacking in minerals, try eating foods rich in electrolyte minerals, such as bananas or beans. Drinking sports drinks can also help maintain electrolyte balance and alleviate cramps while replacing fluids.
  
  
• 4). Consult your physician if the above measures are ineffective or you believe your cramps are caused by medication or a medical problem. Hamstring cramps are rarely serious and usually easily relieved, but if they are persistent, or they prevent you from sleeping or engaging in your normal activities, it is a good idea to seek medical advice.