Cramping is something that all of us have experienced at least once while working out. They tend to be uncomfortable and can last longer than any of us would like. There are ways to help minimize and potentially eliminate cramping all together. We’ll outline some of the characteristics that can lead to cramping and how you can help to prevent it:
FIRST – One of the more common reasons why you would cramp is dehydration. Your body requires water in order to function at an optimal level. Avoid the sugary sports drinks to maintain hydration levels – Pure water works best at replenishing what your body needs. How much water should you drink? A safe guideline is approximately 2 litres, or 8 x 8oz glasses of water. This is sometimes referred to as the 8 X 8 rule and can be easy to remember!
SECOND – Nutrient deficiencies can also lead to cramping as our bodies require a certain amount of vitamins and minerals in order to perform our daily tasks efficiently. A term that is commonly thrown around is ‘electrolytes’, but very few people actually know what these are or what they do, we just know that we need them! “In our bodies, electrolytes include sodium (Na+), potassium (K+),calcium (Ca2+), bicarbonate (HCO3–, magnesium (Mg2+), chloride (C1–), hydrogen phosphate (HPO42-), and hydrogen carbonate (HCO3–). Electrolytes regulate our nerve and muscle function, our body’s hydration, blood pH, blood pressure, and the rebuilding of damaged tissue. Various mechanisms exist in our body that keep the concentrations of different electrolytes under strict control. A muscle contraction needs calcium (Ca2+), sodium (Na+) and potassium (K+) to be present. Wrong electrolyte levels can lead to either weak muscles, or muscles that contract too severely” (medicalnewstoday.com). When a muscle contracts too severely, the end result will cause cramping. Magnesium, another electrolyte as mentioned above, plays an important role in allowing a muscle contraction to stop, or for a muscle to relax. If there is an abundance of calcium, sodium or potassium, you are at risk of cramping, while conversely, if there is a deficiency in magnesium, you may reach the same outcome. In one scenario you have an abundance of select electrolytes and the other you are deficient. It is important to maintain proper balance between these. We would consume these nutrients through our nutrition, so it is important to ensure that you are eating a well-balanced diet and take any necessary supplements to assist where you are lacking.
THIRD – Another leading cause of cramping can be due to muscular imbalances. Our bodies recognize the need to be in balance, or symmetrical with our motions. When a muscle, or group of muscles, have been inhibited (due to a number of different factors which we won’t get into in this article), our overall motion will become limited. Our body will attempt to protect itself against any vulnerability that may be present. If we try to violate the motion that is available to us, our muscles may cramp as a warning not to go any further into that position. Ensuring that your muscular system is balanced and symmetrical through Muscle Activation Techniques or appropriate stretching and carefully thought out mobility exercises will help to minimize the occurrence of these types of cramps.
If you have taken all three of these points into consideration, you should find that your cramping will minimize. If they do not, it may be time to look deeper into your nutrition and other aspects of your lifestyle that may be adversely affecting your muscles ability to function optimally.