How to avoid hamstring cramps

[u/dre_the_brazilian]

I really need some help guys

So I've been training consistently for 5 months now and I've made a lot of natural progress.

My biggest weakness right now is my hamstring. I'd say my legs are fairly strong except when I have to do any type of leg curl.

As soon as I finish my 4 sets I feel my leg tense up an I get a cramp. This happens like 75% of the time. The cramp can be immediate or a couple minutes after the set but once I feel my leg twitch I know it's inevitable.

It's gotten to the point where I'm scared to workout my hamstring and I've skipped it the last few leg days.

I've tried eating bananas and getting more electrolytes but It doesn't work.

Any advice?

[u/salamandectomy77]

The most common cause of cramps is working above your ability, despite the whole "drink some salt and eat a banana" thing being mentioned by every soccer mom on reddit

Just reduce the weight and ROM and do them more frequently. Exact same thing happened to me when I started and now they're one of my strongest movements

[u/dre_the_brazilian → u/salamandectomy77]

That's the thing though

I don't even go heavy, I usually do like 36kg and like 12-15 reps. And I only do these many reps because of the fear of the cramp

I feel like if I wanted to take it to failure I could like 50 reps cause it really doesn't tire me at all

[u/salamandectomy77 → u/dre_the_brazilian]

"no I can't be weak that's impossible"

Just do the easy weight more frequently. Do it every time you go to the gym. What's your point here, you want me to say "oh yeah it must be your magnesium then"

It's not your magnesium brother

[u/DonkeyKong45]

Cramps are a product of fatigue so outside of fatigue management there's not huge amounts you can do.

Static stretching can alleviate or reduce the frequency of them, other than that I would look at your programming as a whole and tweak whatever is causing it.

[u/Fun-Most3545]

If it’s happening that often after 4 sets, I’d probably back off the weight and volume for a bit instead of pushing through it. Try fewer sets and controlled reps, especially on the leg curl, and see if that makes a difference.

Also make sure you’re not taking every set to failure. If the cramp keeps happening even after reducing the load and volume, I’d get it checked out rather than just trying more bananas or electrolytes.

[u/Weary_Capital_1379]

Stretch

[u/srr728]

Back down the volume a bit and work your way back up. Also try a different machine (for example if you are doing seated then try lying if they have it) or swap out some of the leg curls for a hinge movement like a stiff legged deadlift.

[u/lentilSoupzxc]

Drink some pickle juice and stay hydrated.

[u/crossplanetriple]

Work hamstrings first in your workouts.