Why Do Muslces Cramp?
A cramp is an intense involuntary muscular contraction, which causes the affected muscle to go into spasm. Although cramps can theoretically affect any part of the body, they often affect muscles which are used heavily, such as the calves or hamstrings.
From the professional athlete to the weekend jogger to a sedentary pensioner, muscle cramps can affect anyone and despite common belief, they are rarely caused by a salt deficiency. Muscle cramps are caused by underlying physiological problems (single or a number of these) and only in very few cases is a lack of salt to blame. As a nation, we consume well over the recommended daily amount of salt, so to blame cramp on a lack of it is highly unlikely.
Leading physiotherapist Christopher Norris points out that cramps can be blamed on various factors. These include nerve entrapment, metabolic disorders, low glucose, muscle fatigue, incorrect training technique, electrolyte imbalance and fluid loss. Although every case of cramp is different, the majority of experts suggest that in most people the leading cause is dehydration. A lack of fluid in the working muscles can affect the efficiency of muscular contraction and cause overworked muscle to go into spasm.
In the rare cases where salt is to blame, those most at risk are endurance athletes or anyone performing exercise for long periods of time. Excessive sweating leads to a drop in blood sodium levels, causing an electrolyte imbalance in the muscles. Unless electrolytes such as sodium and potassium are replaced then the muscles can cramp, making exercise too painful to continue.
If you suffer from cramp, at rest or during exercise, try the following tips:
-
Drink at least 8 glasses of water a day to make sure you are sufficiently hydrated.
-
Stretch out the muscles which cramp, especially before and after exercise.
-
Eat a well balanced diet that’s rich in potassium.
-
If you are new to exercise, take it steady and gradually increase intensity and duration.