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HEALTH AND FITNESS: MUSCLE CRAMPS ARE A REAL PAIN
Katharine McCoy
May 28, 2009
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Nothing can cause you to be stopped in your tracks quite like a muscle cramp. One minute you are going strong the next you feel like writhing on the ground and crying like a baby. If you’re lucky, and surrounded by a pack of ultra-fit spandex junkies, your pride keeps you from crying for your mommy. Almost everyone has experienced a muscle cramp at one point or another and some people seem prone to get them quite often, even when they have been working out, drinking fluid and supplementing with electrolyte solutions. Although there are many theories as to why people get cramps it don’t seem as if there is either a one size fits all cause and there is definitely not a one size fits all prevention.
The most common and wide held theory is that cramping is caused by dehydration and/or a lack of micronutrients (electrolytes) such as sodium, potassium, calcium or magnesium which people experience from excess sweating. But all you have to do is look at hand cramps in a musician or students at the end of final examines to realize that sometimes cramping occurs for other reasons. In fact, studies have not been able to prove a consistent theory on why some people cramp and others don’t. We know that while one person may swear by eating a banana and popping Rolaids someone else may not get relief using the same protocol.
So what do we know about cramping?
Cramps are a painful, involuntary contraction or spasm of a muscle that can last any where from a few seconds to much longer. The most common cramps occur in the feet, calves and thigh muscles. But any muscle that we normal use voluntary can have a muscle cramp, such as our hands, forearms or backs. The muscular skeletal cramps that most cyclists are worried about usually occur during or after exercise. However, sometimes they happen spontaneously in the middle of the night without a predictable cause. Pregnant women often experience painful middle of the night muscle cramps in their legs and feet.
Is there anyway to prevent cramps?
One thing we know is that the more your muscles are accustom to what you are asking of them the less likely they are to cramp. That doesn’t however mean that simply being highly fit will keep you from experiencing cramping. You can be a marathon runner who hopes on a bike and gets a cramp 15 minutes into a ride. It doesn’t mean that you aren’t fit it simply means that your muscle is not accustom to this particular motion. That may be why over 70% of cyclist who ride centuries get cramps. You can be a really fit rider, but most likely you aren’t doing centuries on a regular basis so when you ask your muscles to go beyond what there are used to they may still cramp. Training for your event is the best way to keep cramping at a minimum.
High heat and excessive sweating may also be a factor. In fact, cramping may be a precursor to heat stroke. So always make sure that you are getting enough water. Drinking before, after and during a ride is key to helping avoid cramps. While there is much controversy as whether electrolyte imbalance is a cause of cramping, it is important to make sure that you are replacing your electrolytes when you are sweating hard or working out intensely for long periods of time. Some studies have shown that low magnesium may be one cause cramping so make sure that you are getting adequate magnesium in your diet or supplements. Adequate sodium intake is also key. Sodium helps you from becoming dehydrated by helping your body retain fluid. If cramping is accompanied by being lightheaded, chills or a fainting feeling, be sure to flag down some help. Heat stroke can come on very quickly and you will need to get help right away.
It is not just you what you drink while you ride but what you eat as well. Keep your carbohydrate intake up. Lack of glucose in your muscles may also be a cause of cramping. Always make sure that you are eating enough carbohydrates and keep enough food with you on your ride. A long hard ride is not the time to be staying away from carbs. Make sure that your pre-ride, mid-ride and post ride snack have carbohydrates that your body can easily convert glucose to keep your muscles fed.
What do you do if your get a cramp?
Stretching and massaging the muscle is the best thing that you can do when you get a cramp. The pain of stretching a cramped up muscle may feel excruciating but it allows the muscle to relax. Often times you can feel a ball of muscle when you have a cramp that may even be able to feel or see twitching. Rubbing the muscle and putting pressure on it will often help it to relax. After the ride you may want to use heat to help further relax the sore muscle.
If you continue to cramp even though you are trying to stay hydrated and using electrolyte stabilization ask your doctor about it. He may be able to do a blood test to determine if you are experience a true lack of micronutrients that can be balanced with a proper diet.
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