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How to Eliminate Muscle Cramps
| Posted on May 21, 2010 at 6:32 PM |
You Can Prevent this Problem
Muscle cramps can be a very painful side effect of exercise. You work out to benefit your body and overall health, and are punished with a sharp pain in your muscles. It’s easy to get frustrated and even apprehensive when a "charley horse" occurs, but they are usually harmless and there are several tricks to help alleviate the pain.
Cramps occur when a muscle contracts and doesn’t relax. They are involuntary and you can often see or feel your muscle twitching. Even after the muscle does relax, it will remain fatigued and possibly sore. Cramps can last anywhere from a few seconds to 25 minutes or more. While some people experience cramps during exercise, they can also happen while sitting or even sleeping. They most commonly occur in the leg, especially in the calf, hamstring and quadricep.
Why me?
There are many reasons why cramps may occur. Inadequate stretching and overexertion might lead to a build up of lactic acid in your muscles. Muscle fatigue and dehydration may also contribute. Cramps are also more likely to happen in hot weather since you tend to lose more fluids.
Make it stop!:ohmy:
When cramps do strike, instead of grimacing in pain, try a few tricks to help the muscle relax. Start by gently stretching the area. Don’t reach too far; just lightly push the muscle until you feel a stretch. Learn specific stretches to use. Another way to reduce the pain is to delicately massage the cramped muscle, without rubbing too hard. You might also try to ice the affected area for 15 minutes at a time. This will increase the circulation to the muscle.
All the best!
Mariana:)
Categories: How to Eliminate Muscle Cramps
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3 Comments
This happens from insufficient oxygen not being able to oxidize lactic acid, which would otherwise get rid of it from muscle. Inosine and Creatin supplements also help to reduce the buildup of lactic acid in muscle.
As exercise tolerance increases from repeated training, it takes increasingly longer before lactic acid builds up in muscle, so there is less of a chance of muscle cramps to develop.
If poor circulation causes muscle cramps, Vitamin E might be a good choice for its blood-thinning and vaso-dilating properties.
Gingko biloba also provides a blood-thinning effect and may also be considered.
Sodium and Potassium imbalances tend to become more of a problem during or after physical activity, but less so during rest.
If you suffer from exercise-induced leg cramps or muscle spasms, the simple addition of am isotonic sports drink, or Sodium / Potassium supplementation in tablet form may be a cure consideration.
However, sufficient hydration (taking in enough fluid) is equally important before, during, and after a workout!
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