Leg cramp: what to do with muscle cramps

Almost every athlete has experienced an extremely unpleasant muscle sensation – cramps. The sudden pain causes fear and often disrupts training plans. It can be both a symptom of diseases and a normal reaction to muscle overstrain. Together with World Class trainer Alexander Karpov we understand why cramps occur and what to do if a muscle cramps.

What happens to a muscle when it cramps?

In order not to panic during a cramp, it is necessary to understand what happens to the muscle.

Alexander: Muscle cramps are a phenomenon that is quite common in cyclic sports (running, soccer, triathlon). Fitness is no exception either. It is an involuntary contraction of muscles, which can be accompanied by discomfort or even painful sensations. Cramps can last from a few seconds to 15-20 minutes. Most often they occur in the process of training or competition, but sometimes they are faced even in sleep.

What causes cramps?

If you often encounter cramps, it is necessary to understand why it happens.

Alexander: Usually cramps are caused by severe fatigue or disruption of impulses that regulate muscle contraction and relaxation. They can also occur against the background of a violation of water-salt balance – insufficient fluid intake or lack of nutrients in the diet.

Take into account that there may be several causes of cramps.

How to reduce the likelihood of cramps?

To reduce the likelihood that your muscles will cramp up at your next workout, your fitness trainer recommends doing the following:

– adequately distribute and gradually increase the load, do a warm-up that includes pre-stretching;

– allow time for recovery between workouts, do a post-workout warm-up;

– perform stretching, massage, self-massage with a roll will only be a plus;

– get enough sleep;

– eat a balanced diet – this will provide the body with the necessary macro- and micronutrients, vitamins, amino acids, carbohydrates;

– consume enough fluids.

Also, some studies have revealed a positive effect against cramps in cherry juice, raspberries and caffeine.

What to do during a cramp?

If a cramp does catch up with you during a workout, don’t panic. Stop performing the exercise immediately. You should not continue through the pain – this can end in serious injury.

Alexander: The first thing that is usually resorted to during a cramp is smooth stretching of the affected muscle. Stretch it until the cramp subsides.

If the cramps recur, you should see a doctor.