Muscle Cramps & Prevention

HI Adrenaline Junkies!

This post focus on things we can do to prevent cramps during workouts!
Especially for those runners out there, there is nothing worse than having a side cramp right in the middle of your run. And for many, this may be stopping us from progressing they way we would like.
The cause of cramps, in particular those side cramps and or stitches can be related to a number of things, such as improper hydration. For those who are going to be doing a long workout of high intensity, or hitting up a long run, hydration is key. Depending on the conditions you are training in, it would be wise to hydrate the night before. Also, the amount you may need to hydrate is dependent upon the conditions you are training in. If it’s a time of high heat and humidity, it may be wise to train indoors or at times of the day when heat is not as severe.
Additional causes to side cramps while exercising could be related to our posture or breathing. Our diaphragm can be the reason we feel cramps in our side. The diaphragm spreads along the base of our rib cage, and plays an important function in our breathing. During inhalation the diaphragm contracts in order to increase the space in our chest. By doing this our lungs can expand accordingly and we can take a deep breath in. During daily living, our body’s work naturally against gravity and even more so as we exercise. During exercise our internal organs want to move downwards because of gravity and our diaphragm works oppositely to accommodate our breathing. These opposite forces cause stretching of the diaphragm connected to the internal organs. This stretching can be the result of our pain, or can be severe enough to put our diaphragm into a spasm. As this occurs it is difficult to get rid of, often why we end up having to cut our workout short. But some things can be done to help, such as improve our breathing. By slowing down and taking deep breaths right to the base of our lungs, can help to improve the pain. Also, stopping and massaging the muscles beneath the rib cage can be beneficial.
Other causes of muscle cramps and stiches can be as mentioned before, our posture. Our breathing can be affected by poor posture while running. We are either too curled or hunched forward to take in deep enough breaths. Or we may have too much food or water in our stomachs. This will therefore prevent us from taking in big enough breaths, and thus causing stomach stiches and side cramps.
Finally, another culprit causing muscle cramps in our side, abdomens or even leg/ calf muscles can be related to our electrolyte balances. Our electrolytes can be affected when we are exercising in high heat and humidity. We then lose sodium and potassium as the result of our sweat, and this imbalance can be enough to cause fatigue and cramping. Other causes may be poor nutrition or intake prior to physical activity. Its important to being eating the right energy sustaining foods in order to energize your body. Foods such as bananas are perfect fuel before a workout, or a get recovery food. They are great sources of potassium to help replace our electrolyte imbalance. Foods higher in protein and fat are poor foods to eat prior to working out, so stay clear. Try something with a quicker acting carbohydrate to help fuel and prevent cramping. Good options are a piece of fruit, small bowl of oatmeal, half a peanut butter sandwich or granola bars. Also, keep in mind if your activity is going to last long than an hour or hour and half it may be necessary to refuel with a sport drink.

There you go Junkies there are multiple reasons we get those nasty side stiches. But there is much we can do to prevent it or relieve the pain. Some take home points here are:
– Proper hydration and fuel. Timing here is key! We don’t want to stuff ourselves just before a class or run
– Proper warm up and stretching. Start slowly and warm up those muscles!
– Proper deep breathing while running and or exercising, keep that oxygen right to the base of your lungs
– Proper form and posture
– Proper gear, this will prevent stress and strain on our muscles that may contribute to cramps

Here are some helpful information sources:

http://www.triathica.com/tri/2010/02/05/every-runners-nightmare/

http://www.nytimes.com/2011/03/01/health/01really.html

Nurse Thrasher