Cramping has always been part of our existence and yet we still struggle with understanding the cause and treatment of the sudden onset of cramping. Some of us will be familiar with the symptoms: severe pain, a bulging calf muscle and an inability to complete an exercise or task.
80% of muscle cramps occur in the lower leg
74% of cramping occurs in heated environments
Things that trigger muscle cramping:
Poor blood flow
Inadequate stretching
Dehydration
Decreased electrolytes including potassium and sodium (salt)
Nerve compression
Kidney disease
Decreased neuromuscular control
Pregnancy
Treatment and prevention:
Stop and rest.
Stretch
Massage
Drink fluids
Carefully progress workouts
3 ways to avoid muscle cramps
QUENCH YOUR THIRST AND STAY HYDRATED
Fluid in the body is either inside or outside of the cell. When we become dehydrated, the fluid outside of the cell decreases. Reduction in fluid causes compression on nerve endings and this results in spontaneous firing of the nerve and in turn, results in increase muscle twitches and can lead to cramping.
INCLUDE SALT IN YOUR DIET
Salt is an electrolyte that assists with the movement of liquid in and out of the cells in our bodies. We lose salt during exercise when we sweat. Extreme loss of salt is called hypernatremia, which is a serious medical condition. Endurance athletes and people who sweat excessively are more susceptible to it.
Eating snacks and drinking energy drinks that contain sodium prior to and during exercise will help to replace salt lost during exercise.
EAT HEALTHY CARBOHYDRATES
Muscles need fuel in the form of glycogen. Carbohydrates are stored as glycogen in our muscles which serves as a source of energy, allowing adequate contraction and relaxation of the muscle fibres. Glycogen stores can be depleted after 60-90 minutes of exercise and carbohydrate consumption is therefore a good source of energy during exercise.
14-01-2021
By: Robin Heemro, Physiotherapist
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