Cramp that is related to an exercise . Cramping is a common symptom of runners and athletes. Cramps are more likely to occur during prolonged exercise sessions.
It can happen when we are exercising in the wrong position or exercising in an unfamiliar position. Especially for runners who step with an improper pace or swimmers who hit the wrong leg or in the wrong position it can easily cause the cramps too.
What are cramps?
Cramp are muscle contractions. When we have cramps, the muscles in that area contract become stiff and have pain. When the cramps begin the symptoms become acute and not for very long. After a while the symptoms will subside and the pain will subside by itself.
Most cramps occur in the leg muscles. Especially the calf and thigh muscles that tend to have cramps the most. By cramping that may occur with just one muscle or it could happen multiple. It can be tied at the same time.
What are the causes of cramps?
Cramps can be caused by a number of reasons, primarily due to the lack of water and minerals in the body. Because while we exercise the body loses water and minerals along with sweat. As a result, one part of the muscle becomes too tight, causing the blood, oxygen and minerals to not circulate in the body properly and result in muscle cramps.
Another reason for cramping during exercise is overworked muscles. Exercising for extended periods of time, such as running a marathon or cycling. Because of this type of exercise causing muscle fatigue and stiffness or we may exercise in an unfamiliar position. This causes the muscles in the area to contract quickly and cause cramping.
Therefore if you want to run a marathon you must train the muscles to be ready for it. So it will reduce the chance of cramping to happen.
It was also found that if we exercise without warming up you will get a cramp easily. Because the muscles are not flexible and are not ready to use.
How to treat cramps.
When you get cramps the muscle of that area will feel tense, sore, or aching. So the muscles in that area need to be stretched properly in order to keep the symptoms healed. Most of the symptoms are not very heavy and can disappear on their own.
The first thing you should do when a cramp occurs is to stop using the muscles in that area. Allow the muscles to relax then make a gentle stretching or massage around the area of the cramp. Such as if the calf cramps, straighten your legs forward tiptoes up and pull the toe slowly toward you and hold it for a moment. If you have a cramp in your front thigh, stand straight and fold your leg on the side of the cramping back. Then pull your ankles up towards your buttocks to stretch the front thigh muscles. Do this slowly and hold for a few minutes.
In addition, cold compresses and hot compresses can help relieve pain too. Using a cold compress will help reduce the pain associated with cramps and use it until the muscles are loosened. As for the hot compress it will help the muscles to relax faster.
How to prevent cramps.
You can prevent cramps from occurring by drinking electrolytes to compensate for minerals lost while exercising regularly and drink enough water to meet the needs of the body. Especially during exercise in hot weather or exercise that makes you sweat a lot.
In addition, before exercising you should warm up every time to make the muscles flexible and ready to use, which can help prevent cramps.
It is a good idea to eat foods that contain adequate amounts of magnesium, such as bananas, as they are good sources of minerals such as potassium, magnesium and iron, minerals that help balance muscle cells. Thus helping to prevent cramps.
Cramping is a common symptom that can happen to anyone. Especially in runners, so we introduced a simple remedy and prevention of cramps. Which anyone can apply to any type of the exercise. In order to make our workouts more effective and get less injuries.