Help! Calf cramps are killing me!

Calf cramps can hit you at any time, from during variations rehearsal to the middle of the night.  Dancers are especially prone to such pains since we work our lower leg muscles more than most of the population.  Calf cramps tend to be worst for me in the summer (during summer intensive season, no less) when I'm more likely to sweat during class and get dehydrated.  Aside from just drinking more water, here are some tips to get rid of painful calf cramps.

Note: Calf cramps can take the form of a sudden, severe cramping pain directly in one or both calf muscles, or they can take the form of a general pain and sensation that your foot is falling asleep.  Most people are used to only the first form, and the second form can be alarming and strange.  If you experience calf cramps in either way, you can treat them at home using the same following methods.

1.       Stretching.  Simply flexing your foot will stretch your calf, and this is a great way to alleviate a minor cramp while in bed or on the go.  For a deeper stretch, stand in a shallow parallel lunge with your painful leg to the back.  Push your heel down into the floor and lean forward slightly to increase the stretch.  Put the heel of your painful leg against the wall and straighten your leg as much as you can.  Lean on the barre or wall to help you increase the stretch and work out the cramp.

2.       Massage.  Use your hands or a massage roller to apply pressure to the cramping area.  This may make the area hurt worse initially, but it should make it feel better within a few minutes.  You can get a professional massage regularly to help keep your calf muscles a bit looser and minimize the number of cramps you get.

3.       Potassium.  Getting plenty of potassium in your diet keeps muscles healthy and minimizes cramps.  Bananas and kiwis are high in potassium, and they are a delicious addition to any diet.  You can also get potassium in the form of a supplement.

4.       Ascorbic acid.  One cause for muscle cramps is a buildup of lactic acid in the muscle.  Lactic acid is produced when you exert your muscle, and it leaves the muscle when you stop exerting.  Doing many exercises in a row without resting can cause a buildup of lactic acid, which can cause cramps.  The best way to remove lactic acid is to "wash it out" with ascorbic acid (vitamin C).  Eat lots of citrus fruits and pineapple to clear lactic acid from your muscles.  It's actually pleasantly surprising how quickly you will feel better after slurping down a pineapple smoothie.

5.       Topical medication.  Creams like icy hot or patches like Salonpas provide topical medications like menthol to sore areas.  These are great if you tend to retain soreness after the cramp has passed, and they can relax muscles quickly if you are trying to get rid of a cramp so you can go back to sleep.