How to Relieve and Prevent Stomach Cramps After Doing Crunches

You may have had that experience of waking up the day after an intense ab workout with aching abdominal muscles. The good news is that it may mean you’re getting stronger. The bad news is that, well, you’re feeling discomfort.

Stomach cramps after crunches may simply be the result of working out rigorously or working out after a period of little exercise. It could also mean a strain in the abdominal muscles or a consequence of overdoing it.

No matter the reason, it’s important to keep in mind ways to prevent ab cramps after a workout and ways to relieve the pain.

Abdominal Muscles 101

The abdominal muscles play a fundamental role in your day-to-day movements, according to Cleveland Clinic.

Sitting, standing, bending over, and more wouldn’t be possible if it weren’t for the muscles in your abdomen. In fact, it’s those very muscles that allow movement, support the trunk, and hold certain organs in place.

There are four abdominal muscle groups: ‌

• Transversus Abdominis Stabilizes the trunk
• Rectus Abdominis Commonly referred to as the “six-pack” when contracted
• External and Internal Oblique Muscles‌ Located on the sides of the rectus abdominis muscle

Ab Cramps After a Workout

A ‌muscle strain‌ often causes abdominal muscle cramps. A strain can result from ‌overuse or overstretching.

The cramping may also be the result of ‌delayed-onset muscle soreness‌ (DOMS). DOMS is common after a strenuous workout. It should go away on its own within a couple days, say experts.

If you’re experiencing soreness from DOMS, you can speed up the recovery time with gentle exercise, like a walk or swim.

If your abdominal muscles are extremely sore after crunches, it may mean you overdid it. Try to ease up on the number of crunches you do per workout.

How to Prevent Muscle Strains

You can prevent muscle strains by warming up or stretching before exercising. Muscles that are strong and flexible are less likely to get injured.

If you’re doing ab exercises, it may help to build your muscle strength, starting with a few crunches and gradually adding more.

Ways to Relieve Symptoms

There are a few effective ways to relieve abdominal cramping due to abdominal strain:

• Apply a gel pack, ice pack, or bag of frozen vegetables wrapped in a cloth to the sore area for 20 minutes. Repeat every three to four hours.
• Take over-the-counter pain medication, such as acetaminophen or ibuprofen.
• Cedars Sinai recommends applying heat to soothe DOMS. Apply a heating pad to the area for 10 to 30 minutes. Make sure the pad is not too hot or on for too long to avoid burns.