Saturday, April 4, 2009
MUSCLE CRAMPS
Greetings Ladies,
New Theory on muscle cramps may aid in prevention
If you have ever experienced a muscle cramp the pain is unforgettable. As common as cramps are, no one knows for sure what causes them. There are almost as many theories on the subject as there are muscles that involuntarily and painfully contract.
One explanation is the "dehydration theory." It holds that people get cramps when they don't replace the fluids that they are losing through perspiration during exercise periods. To avoid these kinds of cramps, we are told to drink plenty of fluids before, during and after exercise. Although fluid replacement has been proven to positively affect performance, it cannot be directly related to the problem of cramping. If the adequate replacement of fluids helps you to avoid cramps, consider it a bonus.
Theory number two is the dreaded "electrolyte imbalance." Electrolytes are minerals such as chloride, potassium and sodium that are needed to maintain a balance of fluids and carry on other metabolic processes. If too much sodium is lost through perspiration, the balance between it and potassium is disturbed. That could lead to cramps maybe. If too much potassium is lost, a very unlikely possibility, an imbalance in the opposite direction could occur. The lack of potassium could lead to muscle cramps perhaps.
There are accounts of athletes who have complained about cramps, increased the amount of salt in their diets and reported fewer cramps than before. Potassium is important, but no one can prove a relationship between it and cramps. Nevertheless, taking in adequate amounts of sodium (at least 2,400 mg per day) and eating potassium-rich foods like fruits and vegetables can't hurt, might help.
The "environmental theory" of muscles cramps states that exercising in extreme conditions, especially in high temperature and high humidity, can lead to the electrolyte imbalance already mentioned that results in cramps. Again, there are plenty of stories supporting this theory, but no absolute proof. The same can be said of insufficient training as a cause of cramps. Weekend athletes experience cramps, but so do world-class, highly trained athletes.
NEW THEORY
Now, there is another cramp theory. An article in the Journal of Sports Science reports that electromyographic (EMG) activity is high during a cramp and in the period between the muscle spasms. EMG activity is reduced with recovery. The authors believe but have not proved, that the increased electrical activity is a result of "abnormal spinal reflex activity" the nervous system sending signals to certain muscles to contract.
Finally, they believe that the reflex activity may be triggered by muscle fatigue, a finding that may verify the observations that athletes and trainers have made for a long time. Passive stretching was effective in reducing electrical activity and relieving the cramps. To those who have watched trainers passively stretching the cramped muscles of tired athletes, this may not be news. But it does suggest a scientific basis for what is being routinely practiced.
One-Person Experiment
Cramps are probably caused by a combination of circumstances and those factors are likely to vary from person to person. To prevent cramps, consider experimenting, in turn, with each of the factors mentioned above. If increased fluid intake has no effect, move on to reasonable changes in the amount of the various minerals that affect the metabolic processes. Check with a sports nutritionist regarding safe amount.
If nutritional changes don't work, monitor the frequency of cramps in relation to temperature and humidity for an indication of what triggers your muscle spasms. Awareness of the environmental conditions may at least alert you that a problem is possible.
STRETCHING for RELIEF
Stretching was described as a means of relieving cramps, but many athletes stretch to prevent them. It is an unproven theory, also, but may be worth another self-experiment
while exercise scientists try to determine if there is a connection between the stretching and preventing cramps.
My recommendation would be #1 Hydrating your body throughout the day and during your workouts. #2 Be on time for class so you can Stretch & Warm-up properly #3 Cooling the body down helps bring the muscles back to a relaxed state verse a contracted motion. #4 Rehydrate the body after wards with a 8 ounce glass of milk or Gatorade, water. Perhaps a banana #5 Take a warm shower #6 Have a light dinner or protein shake #7 Get 8 hours of SLEEP!
I'm looking forward to seeing you and some new facing in class tonight, so keep spreading the word, in order to get fit, you have to walk through the door and do something about it!
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