Muscle Cramps
Muscle cramping has been a long debated topic in exercise science.
Initially it was thought that muscle cramps occurred when there were low levels of electrolytes (basically salt) in the blood caused by excess sweating. This lead to the widespread usage of salt tablets, indeed many old footballers will still tell you to get a ‘salty’ when you get a cramp.
There is however, little scientific evidence that can back this claim but even to this day it raises its head every now and then. Remember a few years ago when Pat Rafter was told to shave his long locks off in an attempt to reduce cramps in the Australian Open? He was informed that his hair was leading him to overheat, thus sweating too much. Out came the clippers, unfortunately to no avail.
Muscle cramps are sudden, involuntary contractions of muscles, predominately found in those of the legs and particularly the calf muscles in your lower leg. They come on without warning and are acutely debilitating for the athlete. However they are not experienced solely during exercise, they can turn up in bed, washing the dishes, driving the car, or at your work desk.
The cause is relatively unknown but fatigue has been implicated by most as a contributing factor in muscle cramps as they tend to occur toward the back end of extended periods of exercise.
Dehydration, mineral depletion, nerve compression, and inadequate blood supply can all play their part in a muscle cramp. Dehydration of just 2% impairs performance and may well contribute to muscle cramps, so maintaining your fluids before, during, and after exercise is a recommendation for all, especially those exercising greater than 60 minutes and in extreme heat.
If you are experiencing a muscle cramp, the treatment includes stretching, massaging, and applying heat/cold packs. Improvements in fitness will usually see a reduction of muscle cramps as the body adapts to the demands and reduces fatigue.
In persistent cases, whereby people have exhausted the above mentioned avenues, medical intervention may be required in which case your GP is a good port of call.
Fitness Test
Start the Lifestyle Medicine 10 minute fitness test to determine your overall level of fitness.
Stretching
Stretching is the active process of relaxing and lengthening muscles. The Lifestyle Medicine Stretch and relaxed information sheet provides general stretches for the whole body for you to download.
Measuring fluid intake
Complete the Measuring Fluid Intake Questionaire to get feedback as to whether the types of fluids you are consuming are influencing your body weight or could lead to other health issues.
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