Muscle Cramps
Most of us have experienced a cramp at some stage of our life.
It is an uncomfortable pain that put you in the so called “No man’s land”. You don’t know whether to move or not to, either way it is going to hurt.
What is a muscle cramp? A cramp is an involuntary contraction of a muscle or a group of muscles. Involuntary contraction means that the muscle contracts without your approval.
What causes the muscle to contract? Research has found various factors to be associated with cramping. Such factors include fatigue, dehydration, depletion of electrolytes and a decrease in the bodies’ magnesium, calcium and potassium levels.
When a muscle starts to fatigue there is a decrease in the muscles oxygen supply and an increase in waste production. The muscle tend to go into a spasm and spinal neural reflex activity causes the muscle to further contract leading to what we know as a cramp. Fatigue is caused by numerous factors such as under conditioned muscles or over trained muscles.
Training in warm conditions can also be associated with cramping. The body looses a lot of sweat during high temperatures. The loss of sweat can lead to dehydration and electrolyte depletion. This could lead to potential muscle spasms as it affects the muscle contractile process.
The most common sites for cramping are found to be the hamstrings, quadriceps, calves and feet. Under normal conditions a cramp can last from a view seconds up to a few minutes.
What is the best method of treating a cramp? Stop the activity that led to the cramp and stretch the affected muscle. If the muscle is very tight the application of heat would be beneficial and if the muscle is tender ice would be the first choice.
How can I prevent muscle cramps? Keep yourself hydrated. Drink enough fluid prior, during and after exercise. Follow a regular stretching program to ensure optimum flexibility and do not attempt to participate in sporting events that you have not prepared for. - Gerhard