Muscle Cramping During Exercise | Causes And Its Solutions
Muscle Cramping During Exercise – Muscle cramp is an involuntary contraction of skeletal muscles that causes temporary pain. Here, we discuss what causes muscle cramping during exercise and how to treat them.
There are two main theories, although the exact origin of exercise-induced muscle cramps is unknown. According to the latest thinking, muscle fatigue is to blame for these cramps and how it can affect the way nerves control muscle contractions. Muscles that are tired or sluggish are more prone to cramping from exercise.
Different conditions or combinations of factors can cause different causes of exercise-induced seizures. It is common knowledge that athletes who sweat a lot during exercise are more likely to experience cramps. Another more established theory is that seizures are caused by dehydration or low levels of certain substances in the body.
Muscle cramps caused by physical activity are more likely if you:
- Participate in endurance sports such as marathon runs, especially towards the end of competitions when you are physically demanding or training in hot weather.
- Either you don’t always stretch before your workout or you don’t push yourself hard enough.
According to one study (BMI), the likelihood of a person experiencing exercise-induced cramps increases with age and body mass index. Also, if you have a chronic condition, such as heart disease, you may be more prone to muscle cramping during exercise.
How to prevent muscle cramps?
Researchers have found that drinking a sports drink made up of water, electrolytes, and carbohydrates significantly delays the development of muscle cramps during exercise. While taking this mixture, the subjects continued to experience muscle cramps, but could exercise 150% more before experiencing discomfort.
Unfortunately, this study couldn’t determine which of these three ingredients had the desired effect, but I believe that water and carbohydrates play a role. Sufficient intake of water and carbohydrates during exercise has been shown in the past to help delay the onset of fatigue. Unless you are on a very restricted diet, you should have enough electrolytes in your body.
- Running speed exercise: Do part of your training at race pace. This will reduce fatigue on race day.
- Dress professionally: Increased fatigue due to overheating can increase the risk of seizures.
- Reduce the amount of exercise so that your muscles have time to recover. Running with tired muscles again will lead to early fatigue.
Treatment Of Muscle Cramping During Exercise
Muscle cramps can usually be controlled with self-help techniques. Your doctor may recommend stretching to reduce the risk of muscle cramps. Maintaining adequate hydration is also helpful. Your doctor may recommend muscle relaxant medication if you have frequent cramps that keep you awake at night.
These actions can help relieve cramps:
Massage And Stretching
To relax tense muscles, stretch and massage gently. Shift your weight to the cramped leg at the calf by bending the knee. Sit on the floor or even in a chair with your affected leg extended if you are unable to stand up.
Keeping your legs straight, try to pull the upper leg on the affected side toward your head. Also, it will relieve hamstring (back of thigh) cramps. Use a chair to maintain a stable position while you lift the leg on the affected side back to relieve the quadriceps cramps.
Apply Cold Or Hot
Tense or stiff muscles can be relieved with a warm washcloth or heating pad. A hot bath or hot shower aimed at sore muscles can help. Alternatively, applying ice to tense muscles can relieve pain.
Muscle Cramps After Exercise
Cramps can occur when your muscles need oxygen during intense muscle exercise when your body needs a quick source of energy. Lactic acid builds up during anaerobic glucose metabolism, which is the main cause of muscle cramps. Muscle cramps can also be caused by certain prescription drugs and certain medical conditions.
The Bottom Line
It is very important to have a balanced diet that contains enough carbohydrates if you exercise. This can slow the loss of muscle mass, which can cause cramping. If you exercise, you can consult a dietitian with experience in sports nutrition.
Frequently Asked Questions
Should I workout with muscle cramps?
Whether it’s shivering in the middle of the night or a back cramp while trying to do something normal, involuntary cramps come on suddenly. But try not to let this spasm surprise you. Do not exercise or strain your muscles when this happens suddenly. Just spread it out a little until you get it right.
Do muscle cramps help you gain muscle?
Skeletal muscles often cramps in a short amount of time because the tension is less than the muscle fibers can handle. Whether cramping can cause hypertrophy and increased strength is debatable, as high pressure is a significant anabolic stimulus.
How do you avoid cramping up when working out?
When salt and water loss is significant, drinks containing electrolytes, especially those containing sodium, should be consumed instead of water. It is better to avoid excessive and insufficient moisture. Clusters can be cleared more quickly by stretching the affected muscles. The effectiveness of any preventive method or treatment varies.