By Jennifer Closshey
Muscle cramps during exercise are very common, even for seasoned athletes.
When muscle cramps occur, it is your body’s way of saying, “Something is wrong.” Let’s see where this message can come from and what it might mean.
Dehydration
As muscles contract, the body moves. A delicate electrical balance must exist within the muscles for these contractions to occur. Minerals such as potassium, magnesium, sodium and calcium form compounds that create the right environment for electrical charges to properly function. Body minerals operate best in a fully-hydrated environment.
When an imbalance of minerals exists, the muscles cannot carry a full electrical charge. With a weak charge, the muscles cannot contract. Drinking water alone might not be enough to remedy the situation. The body needs the balance of both water and electrolytes.
A word of caution: before reaching for that sugary sports drink, try water first. Save yourself from those extra calories, as water may be what your body needs. If not, then select your sports drink to fit your needs.
Thirst may drive your water intake, but thirst alone might not be a proper intake guide. Weigh yourself after exercise. If there is a weight loss, then sufficient hydration did not occur during exercise. I use a hydration plan for each workout: four ounces of water every 15 minutes.
Body Fatigue
Working faster or harder than your normal pace can tire the body, resulting in over-excited nerve endings. The body responds to the nervous system distress with a spasm or cramps that bring body activity to a screeching halt. This is the body trying to protect itself from harm, using a message: the cramp.
Stretch the affected muscle group, as stretching calms the misfiring nervous system. For long-term cramp prevention, work with a physical therapist or athletic trainer for a strengthening program to reduce fatigue.
Stomach Cramps
Remember that childhood advice to wait an hour before jumping into the pool? This is great wisdom to carry into adulthood.
Eating too close to your training period creates internal conflict as to which body part gets your blood supply: the digestive system or the muscle group being trained. When the blood supply goes to the stomach, muscles are deprived of their needed nutrients and oxygen and cramps can then follow. After a large meal, give yourself at least a full hour, preferably two, before training.
Menstrual Cramps
Exercise releases beta-endorphins and internal opioids, which relieve cramps. This natural pain relief is good news to many, as menstrual cramping is a leading causes of absenteeism from school and work in younger women.
The best form of exercise for menstrual cramp prevention is aerobic, including brisk walking, swimming and the elliptical trainer. By increasing the heart rate, the body is able to clear itself of toxins and redistribute the newly created beta-endorphins. Stick with a minimum program of aerobics three times a week for 30 minutes to keep menstrual cramps under control.
Jennifer E. Closshey, Ph.D., is a doctor of integrative health based out of Plant City. She teaches yoga classes at the Plant City Family YMCA on Thursdays. Contact her at JenniferClosshey@gmail.com.