You’re in the middle of an intense workout, you’re sweating buckets and totally killing it when suddenly you get a cramp. Your limb spasms then knots, and there goes your workout. Can you say buzzkill much?
Why we get cramps, scientists still aren’t sure, but there are numerous theories like dehydration (water or electrolyte) or neuromuscular fatigue (muscles seize when overworked). Or a combination of the two.
But just because scientists are still scratching their heads over this medical mystery, doesn’t mean there aren’t some tried, tested and true ways to help you on your way to a cramp-free exercise.
Your Guide To Cramp-Free Exercising
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Hydration: Consume a liter of water or an electrolyte-rich drink (sports drink or coconut water) an hour before you work up a sweat – giving your body time to utilize all available nutrients. Electrolyte drinks are recommended when participating in intensive sports to replace the sodium you lose when you sweat. You require both water and electrolytes to keep hydrated. If you fail to replenish your sodium stores, you risk hyponatremia – low blood sodium – which may cause cramps and even hospitalization, so remember to balance your water and sports drink hydration.
- Drink up when it’s hot outside
- Stay hydrated during your working out
- Look out for the early signs of electrolyte depletion, your muscle(s) will twitch but not cramp for 30 minutes, so take the hint and remedy the situation by slowing down and pounding back the Gatorade
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Avoid Fatigue: One of the culprits of muscle spasms is overloading a muscle during an intensive activity so whether you’re a gym rat or planning for a marathon, don’t exert a specific muscle group. Spasms typically occur at the tail end of an activity, so as you can see why it’s important to do all that you can to prevent muscle fatigue.
- If you’re a novice, pace yourself instead of diving into a physically exerting event or activity
- Be mindful of the heat, it will increase the likelihood of cramps, so ease into it
- Prepare your muscles for a big event via varied workouts
- Stretch before and after to reduce the chances of injury
- Know your limits, don’t push beyond them instantly rather, build up to it
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Fuel Your Body: Fill up on good exercise-boosting carbs an hour before you work out. Carbohydrates – or glycogen stores – are what fuels your body during exertion. When that supply runs out, you’re vulnerable to cramps.
- Good carbs to consider: whole wheat, starchy vegetables, fruit, milk or yogurt
- Avoid refined carbohydrates as they’re stripped of nutritional benefits so they’ll give you a good initial hit of energy instead of a slow-release more stable energy boost you get from good carbs
If you find yourself in the throes of a cramp, stop what you’re doing and massage it gently. Gently exercising the muscle will help loosen the contraction. Whatever you do, don’t ignore the pain, it may not be a cramp. Not all exercise-related cramps happen during activity, they can occur up to six hours afterward – so don’t panic if out of the blue you find yourself cramped; you know what to do! Or consider trying these muscle cramp remedies from Nature’s Way.
There is no gold standard to ensure you’ll never experience the pain of muscle cramping, in fact, if you’re a serious athlete you will encounter this at some point. But by understanding some of the underlying causes you can reduce your risk with a good game plan.
