How to Prevent Muscle Cramps?

It’s normal to experience a leg cramp during your first Pilates session. I always caution clients during their first Shoulder Bridge to let me know if they get a cramp (IYKYK!). For many clients, the Pilates repertoire is new to their body and uses typically underused muscles. Muscle weakness combined with first-session nerves can create tension and result in a cramp. Therefore, this blog will help ease your practice and prevent cramping during future sessions.

Coffee Culture: Being Dehydrated 

A common reason people suffer from cramps inside and outside of the Pilates studio is because of dehydration. Let’s face it, we live in a coffee culture and have multiple cups a day (I’m guilty of it too). I look forward to my black cup of coffee every morning. It’s the perfect way to start my day. With that being said, it is extra important to stay hydrated during the day. That means drinking at least one maybe two of my 1.5-liter camelback (6.5 cups). Just as your morning cup of coffee is a habit, so should drinking water throughout the day. At the very least drink a bottle of water 45 minutes before your session. This will help you prioritize your hydration, help with muscle recovery, and prevent cramps.

Like I Always Say, “Release Any Unnecessary Tension” 

In the article Cramping During Pilates, writer Maggie Downie explains that cramps are caused by a “muscle that doesn’t relax”. Unnecessary tension in the body contradicts the philosophy of Pilates. It’s important that during sessions practitioners are able to isolate parts of the body to create unison. If you experience a cramp during a particular exercise, it’s likely you’re holding tension in an area that needs to relax. Not every muscle has to be active. In Pilates, we find both relaxation and activation in the body. Likely, if you’re performing arm work and feel a cramp in your hamstring, you’re not properly utilizing the arm and ab muscles and are compensating with the legs. The activation in arm work is primarily in the core (always) and arms while relaxation is in the legs. I promise that relaxing and finding ease in the body will transform your Pilates practice. 

Make a mindful effort for your upcoming session to drink a glass or bottle of water 45 minutes to an hour before your session and find ease during your workout. You’ll see how a little change can have a dramatic impact. Don’t let cramps take the fun out of your Pilates practice. 

By: Annie Maxwell