Factors that increase likelihood of muscle cramps include:
Inflexibility. Tight muscles are more likely to cramp than muscles with normal range of motion. To improve flexibility, try to make regular warm ups and stretching a priority. If you are already experiencing a cramp, then immediate treatment is to stretch and gently massage the area.
Undertraining or overtraining. Inactivity, as well as repetitive use of a muscle can bring on cramping. Cramps can develop during activity or may not appear until hours afterward.
Dehydration. Sipping water throughout the day as well as before, during and after workouts is advised. It should be noted that cramps are seen in any circumstance that decreases availability of calcium or magnesium in body fluids. This may come from not getting enough of these minerals in the diet, poor calcium absorption due to a vitamin D deficiency, excess vomiting or poor function of the parathyroid gland, which regulates calcium balance. This may be a factor for cramps experienced by many older adults, as well as those experienced during pregnancy. Numerous medicines can also cause cramps. Diuretics can lead to cramping due to loss of sodium, magnesium and potassium, so check with your doctor if you are having problems.
Medical conditions, lifestyle habits, body structure, movement patterns and even what we wear can contribute to cramping. Examples include muscle imbalances, someone who has one leg longer than the other, individuals who invert or pronate their feet, wearing high heeled shoes, restriction/poor blood flow to leg muscles caused by smoking and/or hardening of the arteries, sitting or lying down in an awkward position for extended lengths of time. Conditions that cause body fluid shifts can also bring about cramping. Many cramps are a relatively minor part of nerve and muscle diseases such as Lou Gerigs disease. In these cases, other muscle symptoms are usually more prominent, such as weakness and muscle wasting or loss of sensation.
Muscle spasms or cramps can occur as a protective mechanism following an injury. Here, the spasm or cramp helps minimize movement and helps to better stabilize the area that has been hurt.
Many people experience cramps while at rest, often waking during the night with severe muscle pain. Constant spasms/cramps are caused by a depletion of adenosine triphosphate (ATP), an energy chemical that prevents muscle relaxation. These are uncommon, and unlike other forms of cramping, the nerves are inactive.
It is best to check with your doctor if cramps are severe, occur frequently, respond poorly to simple treatments or aren’t linked to an obvious cause.
Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services, LLC. Write to her in care of the Dayton Daily News, call her at (937) 878-9018 or send email to marjie@ohtrainer.com. Her website is at www.ohtrainer.com.
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