There's nothing more painful and frustrating for athletes and fitness
enthusiasts than muscle cramps. The workout is going great and at the
worst possible time a muscle starts to spasm and then knots up. You
slow down, letting the cramp ease up, but as soon as you increase the
effort it comes back. The hope of a super workout is gone.
There are several theories as to what events precede a cramp but
noone truly knows what causes them. One of the most popular
explanations is that cramps are a result of dehydration or electrolyte
imbalance. The argument makes sense but the research does not always
support it.
For very long events (over four hours), more information is available.
Long duration cramps have been linked to hyponatremia, a condition of
overdrinking and low sodium levels. Drinking a sodium containing sports
drink or eating some salty food may decrease the incidence of cramps
and reduce the chance of incurring life-threatening hyponatremia.
If dehyration or electrolyte imbalance is not the problem then there
are several biomechanical theories worth mentioning. One contends that
poor posture may cause cramping. Another involves the Golgi Tendon
apparatus which monitors stretch and strain on tendons to help prevent
muscle injuries. Uncoordinated movement patterns can cause the Golgi
Tendon to relax the muscle in trouble and contract it's antagonist
muscle causing cramping. Improving biomecanics, strengtening muscles
that cramp with their antagonist muscle and regular stretching may
constitute a good preventive program.
Some research has shown that muscle cramps occur in exercisers who
have the highest level of ammonia release during training. This means
they are using protein as fuel instead of needed carbohydrates.
Increasing carbohydrate stores before your workout and ingesting some
for replacement during the workout could prevent cramping from high
ammonia levels.
If you cramp during your workout or race there's no really
graceful way out. It will most likely affect your overall performance.
You do, however, have a couple of options. One is to alternatively
stretch and relax the cramped muscle while you keep moving. The other
is to reduce the intensity and pace, which are not popular choices,
during a hard workout or a race.
There's also those diehards who refuse to slow down, grit their teeth and just take the pain.
About the Author
Dr. Lanny Schaffer is an Exercise Physiologist and The President of The
International Fitness Academy. For more cutting edge training
information go to http//:www.aerobic-exercise-coach.com
