We are going to talk about… cramps.
In particular, we will look at what a cramp is, how to intervene when you are affected by one, and how it can be prevented.
What is a cramp?
A cramp is defined in clinical language as a spasm, an involuntary, violent, and sudden contraction of voluntary muscles. It can affect one or more muscles.
There can be several triggering factors, the most common are:
- Insufficient oxygenation of the muscle
- Intense cold
- Mineral deficiencies (such as potassium, calcium, magnesium, and sodium)
- Physical trauma, or as a result of prolonged or sudden exertion
During a cramp, the muscle fiber membrane conducts action potentials at very high frequencies, but in the absence of nerve stimuli.
This means that the muscle receives the signal to contract not from an order of the nervous system, but because there has been a change in the concentration of mineral salts dissolved in the muscle fibers’ fluids.
The muscle thinks it has received the signal to contract from the nervous system, but in reality, this order never came; instead, it stemmed from a response activated by a chemical imbalance.
The different ionic concentrations of mineral salts dissolved in the extracellular muscle fluids activate or deactivate the contraction of the muscle fibers.
For various reasons, the muscle cells have lost their internal balance between these ions, the signals are conflicting, there were too many ions indicating to the muscle to contract strongly.
Now, the ions that indicate to the muscle to relax, to decontract, are missing. The muscle remains tense. That is the cramp.
Sweating, for example, can cause dehydration and therefore a loss of mineral salts: the result is the onset of muscle cramps
How to intervene when struck by a cramp?
There are several ways to try to unlock a muscle that has contracted and does not want to return to its physiological length.
The most effective and fastest method to resolve an episode of cramps in a muscle involves contracting the antagonist muscle of the affected one.
It can therefore be helpful to perform stretches of the stiffened fibers: by activating the antagonist muscle, it signals the target muscle to stretch slowly and gradually.
For example, if your calf suddenly stiffens and you can no longer decontract it, the best solution is to try to bring the toes towards the shin while keeping the knee straight.
In doing so, you are activating the antagonist muscle (i.e., the anterior tibial muscle that closes the angle between the foot and the leg, in the shin area) while you are stretching the muscle fibers of the gastrocnemius (the agonist, the muscle of the calf affected by the cramp).
In the case of cramps that arise after heavy sweating, consuming a drink to replenish lost fluids and minerals is an excellent fallback strategy.
Another option is to apply warm compresses to the affected area. Heat has a beneficial and relaxing effect on the muscles, opens the capillaries, and helps bring oxygenated blood to the target area.
How can I prevent a cramp?
Cramps can be avoided, or at least mitigated, by following some simple tips.
Physical activity
- Always perform some general warm-up exercises before starting training: slowly increasing body temperature and gradually preparing the body for physical exertion will help you avoid being struck by cramps.
- Another precaution you can take is to gradually increase the intensity and duration of the exercise, so avoid overdoing it if you do not possess the means and capability to do so.
- Regular practice of stretching exercises will also help you avoid cramps: include one or two stretching sessions in your training week. Short and quick routines of 15/20 minutes composed of 5-6 exercises can be sufficient.
Diet
- Follow a healthy and balanced diet that provides enough nutrients for the physical exercise you practice. Ensure you consume foods with the correct amount of minerals, antioxidants, calcium, and B vitamins.
- Do not completely exclude table salt from your diet: in the summer months, sweating is greater, and salt is essential for maintaining the body’s water balance;
- Avoid taking diuretics or alcoholic beverages before training. The risk is that they increase fluid loss and consequently promote dehydration.
- Make sure to stay well hydrated before, after, and during physical activity. Particularly if you practice endurance activities and spend a lot of time moving, you should have predetermined times to take in fluids. When you realize you’re thirsty, it’s too late; you need to anticipate this signal.
Conclusions
If you are interested in evaluating with an expert whether the training and diet you are following are correct for achieving your goals, write to roberto@undertraining.ch and schedule a free consultation with Roberto. Or request a free consultation with him by clicking the button below:
Luca Russo
Dr. in Sports Science Personal Trainer, Athletic Trainer
