How To Deal With Muscle Cramps

Muscle cramps are temporary contractions of​ the muscles and they usually appear during physical effort. The sensation is​ similar to​ the one you have when you feel a​ strong, involuntary tightening of​ the muscle group that you can't control any more. There are many causes which bring about cramps, but they happen most often because of​ insufficient warming up before training.

Good and correct warming up has two stages: the general one (cardio), for increasing the body temperature (running, cycling, etc.) and the specific one, during which the main joints and groups of​ muscles which will be involved in​ training are warmed up. it​ is​ enough not to​ give, from different reasons (rush, superficiality, ignorance), the necessary time or​ importance to​ one of​ these stages, and cramps can become a​ current phenomenon.

As important as​ warming up is​ the relaxation stage after the training. This has, like warming up, two stages: a​ dynamic one (aerobic) and a​ static one (stretching). it​ is​ meant to​ 'calm down' the body and to​ eliminate the muscular tension and the catabolic products resulted from the training. Lack of​ relaxation can slow down the process of​ recovery of​ the body, having often as​ result cramps during the next training and sometimes even during repose.

Cramps may also appear because of​ electrolytic misbalance, which can result from massively losing electrolytes through abundant perspiration. Recovering hydro-electrolytic balance is​ a​ priority and it​ can be realized through balanced and varied nourishment, rich in​ vegetables and fruit and completed periodically with nutritional supplements, poly-minerals and poly-vitamins.

When muscular cramps appear during training, the first thing you must do is​ stop the effort which produced the cramps. Massaging the affected zone is​ a​ good idea. This will intensify blood circulation in​ that group of​ muscles and will remove faster the catabolic products resulted from the training.

It is​ also the moment for light stretching, from which will benefit not only the affected zone, but also the antagonist muscles. This exercise is​ meant to​ put again in​ place the muscular fibers, in​ their usual alignment, contributing to​ the relaxation of​ the muscles, but also to​ elongating and making the muscular group affected by cramps more elastic.

Another benefic element could be a​ warm shower, which will contribute to​ bringing the tensed muscles back to​ normal through peripheral vascular dilatation.

Ignoring the cramps can have as​ a​ result more or​ less grave situations, from muscle tightening to​ muscular rupture. Besides the physical effects of​ the cramps, the sportsman can also be affected psychologically. He will not dare intensify the training any more, being frightened of​ these casual contractions. He can even become hypochondriac, suspecting any common muscle pain during effort or​ post-effort to​ be a​ symptom of​ cramps.

Experience in​ sport will provide the best prophylaxis for these situations, the practitioner being able to​ make the difference between the real situations and the false alarms, contributing, this way, to​ increasing the effectiveness of​ the training.

You Might Also Like:

Powered by Blogger.