Orthotics: Get evaluated by a sports medicine professional for custom-made inserts. Orthotics can help correct biomechanical deficiencies and; therefore, reduce wear and tear on running muscles and improve running efficiency. Improved running efficiency can lead to a reduction or even elimination of muscle cramping.
Massage: Regular therapeutic massage can help reduce cramping. Massage improves range of motion, soft tissue restrictions, and circulation. Improving blood flow to muscles aids recovery, reduces fatigue, and improves the health of our muscles. Check out the pros and cons of massage for runners to learn when it actually boosts your training.
More: Massage for Runners: The Low-Down
What To Do If You Cramp
1. Stop running and apply direct pressure to the affected muscle with your hand, finger, or thumb. Hold for 10 seconds, then release. Repeat as needed.
2. Gently stretch the affected area, if possible. Move slowly because movement can cause the opposing muscle to cramp. Watch this video for a demo.
3. Once the cramp subsides, begin moving with a slow walk and gradually increase the pace.
4. Ice the affected area when you complete your run.
More: Overhydration: The Underused Warm-Weather Buzzword
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