Over the weekend a client asked me what causes muscle cramps and how to get rid of or prevent them.
I thought it would some good information to share, so here we go.
Defined:
A muscle cramp very basically defined is when a muscle or group of muscles contracts involuntarily. If you've ever had one you know they can be extremely painful, and can stop you in your tracks. Typically after a few minutes however they subside.
Causes:
There has not been any definitive explanation as to what causes muscle cramps. But what we do know is that muscle cramps can be caused by:
Over Use of a muscle
Dehydration
a muscle strain or
holding a certain position for a prolonged period of time
Often times exercising in hot or humid temperatures will increase the likelihood of cramping if you do not stay well hydrated.
Other causes that have been discussed in the literature are:
Inadequate Blood Supply: Sometimes during exercise the arteries can become narrowed to certain areas of the body and thus produce cramping. Typically after you stop exercising the cramping will also stop.
Nerve Compression: In certain instances nerves can become compressed while exercising and can thus create cramping.
Mineral Depletion: If your body is deficient in potassium, magnesium, or calcium you may have a higher chance of experiencing muscle cramps. If you are taking any medications you may want to check with your doctor to see if depletion of these minerals is a side effect.
Lastly muscle cramps have also been associated with hypoglycemia, anemia, kidney, thyroid or hormone disorders, and nerve conditions.
Treatment:
There is some research suggesting that adding a vitamin B complex to your diet may in fact decrease the occurrence of cramping, but as with all supplements, consult your treating physician first.
When you are experiencing a cramp try massaging the effected area and then gently stretching it.
You may want to use a cold pack to relax the tense muscle. Then try a heating pad or warm towel if you have tenderness or pain later.
Prevention:
First and foremost be sure to do your rolling and stretching before and after each workout to be sure you are keeping good blood flow to the muscles, and alleviating any knots (adhesions) that may have occurred during your workout.
And for those of you wondering just how much hydration is enough. A good rule of thumb is .55 multiplied times your body weight should give you a good approximation of how many ounces of water you should intake. Remember however, how much water you need is also determined by your gender, the weather, the foods you eat, the amount the you sweat as well as your general health and any medications you are taking.
Simply:
Roll and stretch before and after each workout,
Avoid salty and processed foods
Use .55 multiplied times your body weight as a general guide for ounces of water intake, and
Consult your physician regarding a vitamin B complex if you have frequent episodes of cramping.
There you go. Muscle Cramps 101
Now you know how to keep yourself out of pain and enjoying your life that much more.