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Splits muscle craps! Owie!
So, weird question…
I’ve always had an issue with the “outer quads,” which is where most of my knee problems come from. They are definitely getting better… I do a lot of exercises for them, make sure that they can lift up to the side, do squats and plies, and all of that business. I’ve been knee-pain-free for several months now! But, they have issues with pulling my legs out when I want to stretch for the splits!
Specifically, I sit on the floor, make sure to get my bum under me, and then pull my legs open. I get so far, and after about ten second or so, I want to go a little father (because the stretch sensation has gone away).
So, I try to pull them open… And my outer leg and my bum cramps up like crazy! I tend to curl up like a sea anenome at that point. It HURTS!Yes, I’m warm when I’m stretching. I tend to retain heat well. I notice that, no matter how warm I get, my thighs tend to feel colder to the touch, but… muscle-wise, they sure feel warm! I just chalk that up to my hands being exceptionally hot- they do that when I exercise.
I, eh, also get this in certain positions while… “doing things” with the boyfriend? Leg cramps suck and I usually have to call a halt to all activity for a few minutes.
So… any help? I don’t want leg cramps anymore!!
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7 Replies
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I also have this problem but with the back of my knees!
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Not specifically for leg cramps, but any muscle cramps that someone may have: try using a high quality magnesium supplement, eg. magnesium citrate. I would definitely try this first, as a subclinical magnesium deficiency is really, really common.
Other than that, do you foam roll the inner and outer thighs before stretching/training?
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I can look into the magnesium, though I’m pretty sure that is included in my “meal supplement” that I take every morning (though not as an actual meal supplement).
Foam rolling I do on occasion… for the thighs, it’s either very difficult, because I can’t get myself close enough to the ground to actually rest my inner thigh on the foam roller, and on the outside, it hurts like the dickens. It REALLY hurts. So… that’s why I only do it on occasion. -
The magnesium advice is great – I used to get those exact types of cramps and magnesium took them away.
The problem with magnesium in a daily multivitamin is that it is likely magnesium oxide, which has an EXTREMELY low bio-availability. Citrate is a good choice, though taking just a little too much can lead to… well… some pretty bad gastrointestinal issues. I’ve found magnesium malate to have a comparable bio-availabilty without the side effects.
Anyway, it’s worth a shot :).
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I would always get these cramps when doing “certain” activities and was worried that it was gonna really hurt when I stretch for splits. Luckily, it only happened a couple of times. I wonder if its because you are contracting your glutes really hard in order to pull your legs open? I know those cramps, and they hurt!!! no joke. this is gonna sound funny, but learning to booty clap taught me how to tense the muscles in my legs while still keeping my glutes relax. For some reason this has helped me in stretching. I would get these cramps in straddle stretches or leg lifts out to the side.
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Well, as much as my glutes are feeling some of the pain, it’s mostly located in my outer quads, which are the muscles that should be pulling my legs outwards in the first place… they just apparently don’t like to do it? They’re fine until the going get’s tough and I’m trying to go just that little bit further into the splits. :/
At this point, I’m shuffling my legs back with my arms. It works, but I’d rather be a bit more… uh, graceful 😉 -
Everyone has great advice! In addition to magnesium and potassium I’ve been told calcium is helpful for those who suffer from muscle cramps. Staying hydrated is super important too. I agree that it could just be your muscles working so hard that they cramp.
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