You’ve probably experienced a muscle cramp sometime, and it probably happened while you were exercising. Or it may even have occurred while sitting, walking, or just sleeping. You felt a sudden contraction of one or more muscles that resulted in intense pain and an inability to use the affected muscles.
Although cramps typically happen from overuse and dehydration during activity in warm weather, injury and muscle strain, or staying in the same position can also cause them.
Scientifically speaking, muscle cramps usually result from:
- Inadequate blood supply. Narrowing of the arteries that deliver blood to your muscles can produce cramp-like pain while you're exercising.
- Nerve compression. Compression of nerves in your spine can produce cramp like pain in your legs. The pain usually worsens the longer you walk. Walking in a slightly flexed position - such as you would when pushing a shopping cart ahead of you - may improve your symptoms.
- Mineral depletion. Too little potassium, calcium or magnesium in your diet can contribute to muscle cramps. Some diuretic medications prescribed for high blood pressure cause loss of potassium.
Muscle cramps are also part of certain conditions such as nerve, thyroid or hormone disorders, diabetes, hypoglycemia and anemia. Most people experience cramps only occasionally and they usually go away on their own and don't require medical treatment but if you experience frequent and severe muscle cramps you should consider seeing your doctor.
Prevention
- Avoid dehydration. Drink plenty of liquids every day. Fluids help your muscles contract and relax and keep muscle cells hydrated and less irritable. Drink fluids before any exercise activity. During the activity, replenish fluids at regular intervals, and continue drinking water or other fluids after you're finished.
- Stretch your muscles. Stretch before and after you use any muscle for an extended period. If you tend to have leg cramps at night, stretch before bedtime.
- Apply cold or heat. Use a cold pack to relax tense muscles. Use a warm towel or heating pad later if you have pain or tenderness, or take a hot bath.
- Exercise Regularly. Cross train and exercise regularly. The stronger and more conditioned the muscles are the more efficiently they'll work and sustain various overloads for prolonged periods.
- Eat a balanced diet. Eat a variety of fresh fruits and vegetables in addition to meals that are appropriate for your weight and energy expenditure and time of day.
If you are interested in a highly effective Exercise Routine and a supporting Nutrition Plan for your physical activities, contact us at Azhar Therapy & Fitness or call 405-752-7377 to set up an Exercise Consultation.
