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What are the best ways to warm up to prevent leg cramps during exercise?

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Sandra Hopkinson
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The best ways to warm up properly and help prevent painful leg cramps during exercise include:

– Do 5-10 minutes of gentle cardio at an easy pace to raise your overall body temperature and increase blood flow to the extremities. Try brisk walking, light jogging, or cycling slowly before picking up the workout pace.

– Perform dynamic stretches for all major lower body muscle groups like standing quad stretches, bodyweight squats, knee raises, leg swings, ankle rolls, and more. Avoid static stretching alone.

– Thoroughly stretch and foam roll tight leg muscles prone to cramping like calves, hamstrings, quads and hip flexors. Hold stretches for 30 seconds on each side.

– Practice the actual motions and movement patterns of your planned workout activity to activate and prep the necessary muscles. Mimic running, squatting, jumping actions, etc.

– Stay very well hydrated in the days leading up to your workout and be sure to adequately replace fluids lost during your training.

Proper hydration and a robust, gradually progressing warm-up routine helps ensure your muscles are well-primed for the demands of exercise without overfatiguing early on or cramping up.

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