Help Prevent Muscle Cramps during Competition
What are cramps?
Cramps are a very common occurrence for people of all ages. Nearly every adult will experience a cramp at least once, and they are more common as you get older, but even children can get cramps! Cramps can be described as the sudden tightening of a muscle. They typically occur in the muscles of your leg like the hamstring, calf muscle, and the plantar fascia on the bottom of your foot. You might have heard of them called Charley horses. Cramps themselves can be quite painful, and usually occur during the night.
Why might I be getting cramps?
There are a lot of different reasons why you may be getting cramps. General things like working a muscle too hard, being dehydrated/losing fluids, and holding a specific position for too long would be easy examples. Overall though, cramps are caused by certain parts of your body not getting enough blood flow, compression of the nerves, or even not getting enough minerals like potassium, calcium, or magnesium. Certain conditions like pregnancy, diabetes, thyroid disease, osteoarthritis, peripheral artery disease, liver disease, and neurological conditions like Parkinson’s or ALS may make a person more prone to getting cramps. Certain medications like a diuretic, statin, or some painkillers like Gabapentin, naproxen, and pregabalin may also make you more prone to cramping.
Other things like starting a new exercise program, increased age, poor conditioning, very hot weather, and being overweight are also risk factors for cramps.
How can I prevent cramps?
With cramping, it is important to stay hydrated before, during, and after exercise/activities. It may also be important to avoid things like caffeine and alcohol (natural diuretics) especially after exercise. Stretches and light massage can help ease a cramp and prevent them from coming on. Things like yoga, pilates, and light exercise before bedtime can help reduce the chance of cramps overnight. Sport drinks and bananas can also give you a boost of the minerals you made that you lost during the day through your different activities.
Here at Ballsbridge physiotherapy in Dublin 4 we can talk to you about your cramps, and provide a multifaceted and individualised treatment plan to manage your symptoms and prevent them from happening again.
When should I see a doctor?
It is important to see a doctor if you have severe pain in the leg, swelling, muscle weakness, redness/skin changes, if it happens often, or if it doesn't seem to be getting better. This may indicate more serious conditions like a blood clot especially in the calf muscle.
*This blog is for educational purposes and should not replace individualised or direct medical advice from your doctor or health care provider*
References and Resources
Mayo Clinic: Muscle Cramps
Cleveland Clinic: Leg Cramps
Physiotherapy
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