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How to avoid leg cramps during sex: Tips to prevent muscle cramps from ruining your sex life

Do muscle cramps come in your way of enjoying sex to the fullest? Here are 5 tips that can help you enjoy sex without worrying about the pain!
muscle cramps
Learn how to get rid of muscle cramps after working out. Image Courtesy: Freepik
Team Health Shots Updated: 12 Jun 2024, 01:01 pm IST
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Cramps are something we all despise, especially when they affect your sex life. Leg cramps are very common during sex. This might happen due to your muscles being too tight, or the fact that you are in an uncomfortable position, or even dehydration. In fact, an orgasm can also cause cramps.

Leg cramps are a common phenomenon during sex for both men and women. They are temporary painful contractions of the muscle. There are a number of reasons for their occurrence: uncomfortable positions, dehydration, muscle fatigue, and even an orgasm. If you are wondering how to stop leg cramps during sex or how to prevent leg cramps during sex, this article has all the answers for you! Read on to know more.

What are the causes of leg cramps during sex?

Leg cramps during sex are common. Here are some of the problems that may lead to leg cramps during sex: 

1. Dehydration

Dehydration and electrolyte imbalance can lead to leg cramps during sex, states the National Institutes of Health. So if you are wondering how to avoid cramps during sex, then make sure you are hydrated well. Being sufficiently hydrated allows a balance of electrolytes, specifically sodium and potassium, to be present in tissues which provides essential nutrients to them. In muscles, this will allow them to contract and relax appropriately. However, dehydration can lead to an electrolyte imbalance, which in turn will affect muscle function, making cramps more likely. Sweating during sex is common too, causing further dehydration, which may be an exacerbating factor.

2. Muscle fatigue

Any form of exercise, including sex, can strain our muscles. During sex, it is common for muscles to be in a more tense position. This in combination with when certain muscles are overused, can promptly turn into cramps. Sex often leads to our muscles becoming tensed, twisted or are in an awkward position, and this can lead to leg cramps, as well as abdominal and back cramps, states this study, published in The Journal of Pain.

3. Excessive sweating

During sex, there is an excessive use of our muscles. When this is paired with dehydration, it can lead to a lot of sweating as well. When we sweat, we lose electrolytes such as sodium and potassium. This often leads to cramping, states a paper by the Medical University of South Carolina.

4. Orgasm

Experiencing an orgasm may also lead to leg cramps in both men and women. During an orgasm, the pelvic floor muscles contract involuntarily, but it may be common for other muscles in the body to contract as well. This includes the leg and abdominal muscles, which may lead to cramps.

 

cramps during sex
Muscle cramps during sex? 5 tips to deal with it. Image Courtesy: Freepik

How to stop lag cramps during sex

There are several ways you can stop experiencing leg cramps while having sex. Pause for a second, and try to stretch the muscle that has cramped. A simple stretch is to keep your leg straight, and move your foot by pointing your toe towards you. Gently massaging the area may be helpful. Fortunately, muscle cramps are only transient, and will often resolve within several minutes.

How to prevent leg cramps during sex

Here are some tips that can save you from muscle cramps during sex:

1. Try changing positions

Using the same positions during sex may put excessive strain on certain muscles, increasing the risk of cramps. Adopting new positions will allow to relieve pressure on these muscles. Ensure that such positions do not exert unnecessary pressure or strength on a certain group of muscles.

Also Read: Dear women, these 5 sex positions can make sex less painful for you

2. Make changes to your diet

It is crucial to maintain a healthy diet to ensure good physical health. Having a balanced diet allows for adequate nutrient intake, enabling the cells of the body to properly perform their functions. For instance, being potassium deficient can lead to muscle stiffness. Therefore, having a potassium-rich diet, by including foods such as bananas, oranges, potatoes, paneer and pineapple, can reduce the occurrence of muscle cramps.

3. Vitamin E is vital

Vitamin E is another nutrient that can strengthen your immunity and reduce the chances of experiencing muscle cramps. This nutrient is found in many nuts, fruits, and a variety of oils, including soybean, sesame and olive. It is also found in green leafy vegetables like broccoli and spinach.

4. Vitamin B complex works

Being deficient in B complex, specifically B12, which aids in the neurological function of the body, can lead to cramps. Vitamin B is in foods like: fish, oatmeal, peanuts, soybean. Doctor may be able to provide further supplements if necessary.

cramps for sex
Include vitamin E in your diet to avoid cramps during sex. Image courtesy: Shutterstock

5. Keep these things in mind!

Apart from this, you should also keep these things in check to strengthen your muscles and keep your sexual health in check:

  • Drink more water
  • Don’t jump into sex, including foreplay
  • Exercise
  • Avoid smoking
  • Limit your alcohol intake

Summary

Leg cramps during sex are quite common, and can happen to due to dehydration, straining of muscles or even orgasm. However, a few lifestyle changes as well as a balanced diet are ways to prevent leg cramps during sex, and other otherwise. Also, it is natural to have muscle spasms as we move directly toward having sex, so go slow, and you’ll be just fine.

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