 Cramps can occur at the most inopportune time, and although not dangerous, there are few things more painful.
They can prevent a swimmer, cyclist or runner from finishing a race, or a tennis pro to lose a match. Cramps, or spasms, usually occur in the calf or foot, often while playing sports or exercising. The most common type of cramp however is the nocturnal calf cramp, which strikes when lying in bed and has nothing to do with exercise.
What Causes Cramps?
Decades of research have been done on cramps, and yet they remain something of a mystery. Cramps may strike during exercise because of an imbalance of minerals called electrolytes (potassium, sodium, calcium and magnesium) in the blood, often a result of excess sweating and dehydration. But some recent studies don’t support this notion. Another theory blames muscle fatigue, which may disrupt the normal contracting of the affected muscles. Poor conditioning may also contribute to cramps, as may overexertion, being older or overweight, and not stretching enough. The tendency to have muscle cramps may also run in families.
Stretch them out
Stretch and massage the muscle. To halt a calf cramp, simply flex your foot by pointing it upward. It may also help to lie down and grab your toes and ball of the foot and pull them toward your knee. At the same time, gently massage the muscle to relax it fully. Walking it out helps too, especially if you put your full weight on your heels.
If you get a muscle cramp during a workout, especially if you’re participating in a long athletic event in the heat, drink water or a sport drink.
Ice Packs or heat can help relax the muscles. See which works best for you.
Prevention
Drink plenty of water before and during exercise, especially in hot weather. Most people can easily get adequate sodium and potassium from their diet – supplements are not necessary.
Don’t overdo it. If you’re increasing the intensity and duration of your workouts, do so gradually.
Though it’s uncertain how much it can help, stretch regularly. Below is a good stretch if you’re prone to calf cramps.
Stand 2 to 3 feet from a wall in the position shown, keeping forearms against the wall, feet perpendicular to the wall, and heels on the floor. Lean against wall for 20 to 30 seconds. Switch legs and repeat. To add to the stretch, place ball of rear foot on a book and slowly lower heel. Or stand with balls of feet on a step or curb and lower heel for a gentle stretch (hold onto something for balance).
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