Nothing stops you in your tracks faster than a charley horse-an abrupt, intense cramp in a calf, thigh, or foot muscle. For relief try to hold the muscle in a strethed position. "This encourages the fibers to stop contracting and relax,: says Carol Torgan, Ph.D., a Bethesda, Maryland-based spokesperson for the American College of Sports Medicine. To prevent future cramps, follow our plan.

1. Limber up: Flexible muscles are less likely to cramp. If you get cramps while you sleep, stretch your muscles before going to bed. If cramps tend to happen during exercise, warm up before and stretch after your workout.

2. Stay Hydrated: Even mild dehydration can lead to painful muscle contractions. Drink water regularly throughout the day.

3. Consider calcium: When yu don't get neough, you're more prone to cramping. Include three to four servings of calciumrich foods like low-fat yogurt and skim milk each day. A calcium supplement at night may also help.

4. Review your meds: Muscle cramps can be a side effect of some prescription drugs, such as diuretics to treat high blood pressure. Talk to your doctor if you suspect that one of your meds might be the cause.

Ladies' Home Journal, Sept 09