Muscle Cramps: What You Need to Know

badboyslayer · 06-29-2005, 07:19 AM

The author is unknown to me as I collected this article a few years back and it was never referenced. Enjoy the read bros and I'm sure you will find the following information very useful

MUSCLE CRAMPS

A muscle cramp, technically, occurs when your muscle tightens and shortens causing a sudden severe pain. Muscle cramps generally result from overexertion and dehydration. When you don't have enough fluid in your system, it leads to an electrolyte imbalance that causes your muscles to cramp up. Electrolytes are minerals such as sodium, magnesium, calcium and potassium that help the cells to function normally. An imbalance occurs when we have too much or too little of one or more electrolytes in our system. The main electrolytes affecting muscle cramping are potassium, sodium and calcium.

Cramps may also occur after inactivity, such as sitting too long in one place without moving a muscle. Sometimes you can even get a cramp when you're just lying in bed, though researchers cannot define a cause.

Most often people get cramps in their calves, however, you can also get them in your thighs, feet or just about any muscle. Cramps can be eased by a few simple methods. First, relax the tightened area. You should gently massaging the area that's cramped, whether it's a crick in your calf from over exercising or a spasm in your feet. Second, stretch the muscle out slowly and gently, as long as you don't feel pain. For calf cramps, do a wall stretch. Stand about three feet away from the wall, with your knees straight and your heels on the floor. Lean into the wall, supporting yourself with your hands. You will feel the stretch of your calf muscles. Hold for 60 seconds and repeat three times.

You should also make sure to drink plenty of fluids. If you get muscle cramps after exercise, drink water or a sports drink or juice to rehydrate and restore your electrolyte balance. Most of the time water will be sufficient to rehydrate you, however, you are then better off choosing a sports drink containing electrolytes.

You may also undo a cramp with ice. Ice is both a pain reliever and an anti-inflammatory. Try massaging the area with ice for no more than ten minutes or until the area is bright red, which indicates that blood cells have returned to heat the cramped muscle. If ice is too uncomfortable, try heat. Heat improves superficial blood circulation and makes muscles more flexible, so some people find that heat is more soothing for muscle cramps than ice. Try a heating pad for 20 minutes at a time or even a warm shower or bath. Make sure to massage the muscle with your hands following ice or heat.

A cramp is an involuntary and forcibly contracted muscle that does not relax. Cramps can affect any muscle under your voluntary control (skeletal muscle). Muscles that span two joints are most prone to cramping. Cramps can involve part or all of a muscle, or several muscles in a group. The most commonly affected muscle groups are:

Back of lower leg/calf (gastrocnemius).

Back of thigh (hamstrings).

Front of thigh (quadriceps).

Cramps in the feet, hands, arms, abdomen and along the rib cage are also very common. Muscle cramps range in intensity from a slight tic to agonizing pain. A cramping muscle may feel hard to the touch and/or appear visibly distorted or twitch beneath the skin. A cramp can last a few seconds to 15 minutes or longer. It might recur multiple times before it goes away.

Why cramps happen

Although the exact cause of muscle cramps is unknown (idiopathic), some researchers believe inadequate stretching and muscle fatigue leads to abnormalities in mechanisms that control muscle contraction. Other factors may also be involved, including exercising or working in intense heat, dehydration and depletion of salt and minerals (electrolytes).

Stretching and muscle fatigue: Muscles are bundles of fibers that contract and expand to produce movement. A regular program of stretching lengthens muscle fibers so they can contract and tighten more vigorously when you exercise. When your body is poorly conditioned, you are more likely to experience muscle fatigue, which can alter spinal neural reflex activity. Overexertion depletes a muscle’s oxygen supply, leading to build up of waste product and spasm. When a cramp begins, the spinal cord stimulates the muscle to keep contracting.

Heat, dehydration and electrolyte depletion: Muscle cramps are more likely when you exercise in hot weather because sweat drains your body’s fluids, salt and minerals (i.e., potassium, magnesium and calcium). Loss of these nutrients may also cause a muscle to spasm.

Who gets cramps

Just about everyone will experience a muscle cramp sometime in life. It can happen while you play tennis or golf, bowl, swim or do any exercise. It can also happen while you sit, walk or even just sleep. Sometimes the slightest movement that shortens a muscle can trigger a cramp.

Some people are pre-disposed to muscle cramps and get them regularly with any physical exertion. Those at greatest risk for cramps and other ailments related to excess heat include infants and young children, people over age 65, and those who are ill, overweight, overexert during work or exercise, or take drugs or certain medications. Muscle cramps are very common among endurance athletes (i.e., marathon runners and triathletes) and older people who perform strenuous physical activities.

Athletes are more likely to get cramps in the preseason when the body is not conditioned and therefore more subject to fatigue. Cramps often develop near the end of intense or prolonged exercise, or the night after.

Older people are more susceptible to muscle cramps due to normal muscle loss (atrophy) that begins in the mid-40s and accelerates with inactivity. As you age, your muscles cannot work as hard or as quickly as they used to. The body also loses some of its sense of thirst and its ability to sense and respond to changes in temperature.

Treatment and prevention Cramps usually go away on their own without seeing a doctor.

Self-care:

Stop doing whatever activity triggered the cramp.

Gently stretch and massage the cramping muscle, holding it in stretched position until the cramp stops.

Apply heat to tense/tight muscles, or cold to sore/tender muscles.

To avoid future cramps, work toward better overall fitness. Do regular flexibility exercises before and after you work out to stretch muscle groups most prone to cramping. Always warm up before stretching.

Calf muscle stretch: In a standing lunge with both feet pointed forward, straighten the rear leg. (Repeat with opposite leg.)

Hamstring muscle stretch: Sit with one leg folded in and the other straight out, foot upright and toes and ankle relaxed. Lean forward slightly, touch foot of straightened leg. (Repeat with opposite leg.)

Quadriceps muscle stretch: While standing, hold top of foot with opposite hand and gently pull heel toward buttocks. (Repeat with opposite leg.)

Hold each stretch briefly, then release. Never stretch to the point of pain.

To prevent cramps, you should also keep your body adequately hydrated. Children especially often do not drink enough liquids to replenish fluid lost during exercise. Some tips:

Drink water at regular intervals, before you get thirsty.

Drink more than your thirst requires.

Drink fruit juice or a sports beverage if you are working in heat or sweating for more than an hour.

When to see the doctor

Although most muscle cramps are benign, sometimes they can indicate a serious medical condition. See your doctor if cramps are severe, happen frequently, respond poorly to simple treatments or are not related to obvious causes like strenuous exercise. You could have problems with circulation, nerves, metabolism, hormones, medications or nutrition. Muscle cramps may be a minor part of many conditions such as Lou Gehrig’s disease (amyotrophic lateral sclerosis), spinal nerve irritation or compression (radiculopathy), hardening of the arteries, narrowing of the spinal canal (stenosis), thyroid disease, chronic infections and cirrhosis of the liver.

Give the doctor your medical history including details about allergies, illnesses, injuries, surgeries, and medications. How long have you experienced cramps? Is there a family history of the problem? Do your cramps occur only after exercise, or do they happen while at rest? Does stretching relieve the cramps? Do you have muscle weakness or other symptoms? Your doctor may want to take a routine blood test to rule out diseases

**Pj-Macx** · 07-05-2005, 11:51 AM

Great info.. BBS...

Gappa238 · 07-05-2005, 03:30 PM

word :bigthumbu

**DarkFalcon** · 07-06-2005, 04:47 AM

Luckily normal cramping is extremely rare for me but I have another question which I'll bring up in the appropriate forum. Good read BBS. :bigthumbu

**powerman2000** · 07-07-2005, 11:08 AM

Unfortunately, I am well aquainted with muscle cramping.

**Trick D** · 07-07-2005, 12:08 PM

I don't get it often. there is definitely some days my hamstrings cramp on him bad, and I can't move my leg for about 3-5 minutes, but that is just about 1 time a year. Other than that I am good as gold.

**builtbeast** · 07-08-2005, 10:41 AM

Very rarely do I get cramps, usually it'll happen when changing my routine around and some exercise I hadn't done in awhile. Nice article BB.

06-29-2005, 07:19 AM	#1
badboyslayer Amateur Join Date: May 2005 Posts: 68 Recipes: 0 Rep Power: 4	Muscle Cramps: What You Need to Know The author is unknown to me as I collected this article a few years back and it was never referenced. Enjoy the read bros and I'm sure you will find the following information very useful MUSCLE CRAMPS A muscle cramp, technically, occurs when your muscle tightens and shortens causing a sudden severe pain. Muscle cramps generally result from overexertion and dehydration. When you don't have enough fluid in your system, it leads to an electrolyte imbalance that causes your muscles to cramp up. Electrolytes are minerals such as sodium, magnesium, calcium and potassium that help the cells to function normally. An imbalance occurs when we have too much or too little of one or more electrolytes in our system. The main electrolytes affecting muscle cramping are potassium, sodium and calcium. Cramps may also occur after inactivity, such as sitting too long in one place without moving a muscle. Sometimes you can even get a cramp when you're just lying in bed, though researchers cannot define a cause. Most often people get cramps in their calves, however, you can also get them in your thighs, feet or just about any muscle. Cramps can be eased by a few simple methods. First, relax the tightened area. You should gently massaging the area that's cramped, whether it's a crick in your calf from over exercising or a spasm in your feet. Second, stretch the muscle out slowly and gently, as long as you don't feel pain. For calf cramps, do a wall stretch. Stand about three feet away from the wall, with your knees straight and your heels on the floor. Lean into the wall, supporting yourself with your hands. You will feel the stretch of your calf muscles. Hold for 60 seconds and repeat three times. You should also make sure to drink plenty of fluids. If you get muscle cramps after exercise, drink water or a sports drink or juice to rehydrate and restore your electrolyte balance. Most of the time water will be sufficient to rehydrate you, however, you are then better off choosing a sports drink containing electrolytes. You may also undo a cramp with ice. Ice is both a pain reliever and an anti-inflammatory. Try massaging the area with ice for no more than ten minutes or until the area is bright red, which indicates that blood cells have returned to heat the cramped muscle. If ice is too uncomfortable, try heat. Heat improves superficial blood circulation and makes muscles more flexible, so some people find that heat is more soothing for muscle cramps than ice. Try a heating pad for 20 minutes at a time or even a warm shower or bath. Make sure to massage the muscle with your hands following ice or heat. A cramp is an involuntary and forcibly contracted muscle that does not relax. Cramps can affect any muscle under your voluntary control (skeletal muscle). Muscles that span two joints are most prone to cramping. Cramps can involve part or all of a muscle, or several muscles in a group. The most commonly affected muscle groups are: Back of lower leg/calf (gastrocnemius). Back of thigh (hamstrings). Front of thigh (quadriceps). Cramps in the feet, hands, arms, abdomen and along the rib cage are also very common. Muscle cramps range in intensity from a slight tic to agonizing pain. A cramping muscle may feel hard to the touch and/or appear visibly distorted or twitch beneath the skin. A cramp can last a few seconds to 15 minutes or longer. It might recur multiple times before it goes away. Why cramps happen Although the exact cause of muscle cramps is unknown (idiopathic), some researchers believe inadequate stretching and muscle fatigue leads to abnormalities in mechanisms that control muscle contraction. Other factors may also be involved, including exercising or working in intense heat, dehydration and depletion of salt and minerals (electrolytes). Stretching and muscle fatigue: Muscles are bundles of fibers that contract and expand to produce movement. A regular program of stretching lengthens muscle fibers so they can contract and tighten more vigorously when you exercise. When your body is poorly conditioned, you are more likely to experience muscle fatigue, which can alter spinal neural reflex activity. Overexertion depletes a muscle’s oxygen supply, leading to build up of waste product and spasm. When a cramp begins, the spinal cord stimulates the muscle to keep contracting. Heat, dehydration and electrolyte depletion: Muscle cramps are more likely when you exercise in hot weather because sweat drains your body’s fluids, salt and minerals (i.e., potassium, magnesium and calcium). Loss of these nutrients may also cause a muscle to spasm. Who gets cramps Just about everyone will experience a muscle cramp sometime in life. It can happen while you play tennis or golf, bowl, swim or do any exercise. It can also happen while you sit, walk or even just sleep. Sometimes the slightest movement that shortens a muscle can trigger a cramp. Some people are pre-disposed to muscle cramps and get them regularly with any physical exertion. Those at greatest risk for cramps and other ailments related to excess heat include infants and young children, people over age 65, and those who are ill, overweight, overexert during work or exercise, or take drugs or certain medications. Muscle cramps are very common among endurance athletes (i.e., marathon runners and triathletes) and older people who perform strenuous physical activities. Athletes are more likely to get cramps in the preseason when the body is not conditioned and therefore more subject to fatigue. Cramps often develop near the end of intense or prolonged exercise, or the night after. Older people are more susceptible to muscle cramps due to normal muscle loss (atrophy) that begins in the mid-40s and accelerates with inactivity. As you age, your muscles cannot work as hard or as quickly as they used to. The body also loses some of its sense of thirst and its ability to sense and respond to changes in temperature. Treatment and prevention Cramps usually go away on their own without seeing a doctor. Self-care: Stop doing whatever activity triggered the cramp. Gently stretch and massage the cramping muscle, holding it in stretched position until the cramp stops. Apply heat to tense/tight muscles, or cold to sore/tender muscles. To avoid future cramps, work toward better overall fitness. Do regular flexibility exercises before and after you work out to stretch muscle groups most prone to cramping. Always warm up before stretching. Calf muscle stretch: In a standing lunge with both feet pointed forward, straighten the rear leg. (Repeat with opposite leg.) Hamstring muscle stretch: Sit with one leg folded in and the other straight out, foot upright and toes and ankle relaxed. Lean forward slightly, touch foot of straightened leg. (Repeat with opposite leg.) Quadriceps muscle stretch: While standing, hold top of foot with opposite hand and gently pull heel toward buttocks. (Repeat with opposite leg.) Hold each stretch briefly, then release. Never stretch to the point of pain. To prevent cramps, you should also keep your body adequately hydrated. Children especially often do not drink enough liquids to replenish fluid lost during exercise. Some tips: Drink water at regular intervals, before you get thirsty. Drink more than your thirst requires. Drink fruit juice or a sports beverage if you are working in heat or sweating for more than an hour. When to see the doctor Although most muscle cramps are benign, sometimes they can indicate a serious medical condition. See your doctor if cramps are severe, happen frequently, respond poorly to simple treatments or are not related to obvious causes like strenuous exercise. You could have problems with circulation, nerves, metabolism, hormones, medications or nutrition. Muscle cramps may be a minor part of many conditions such as Lou Gehrig’s disease (amyotrophic lateral sclerosis), spinal nerve irritation or compression (radiculopathy), hardening of the arteries, narrowing of the spinal canal (stenosis), thyroid disease, chronic infections and cirrhosis of the liver. Give the doctor your medical history including details about allergies, illnesses, injuries, surgeries, and medications. How long have you experienced cramps? Is there a family history of the problem? Do your cramps occur only after exercise, or do they happen while at rest? Does stretching relieve the cramps? Do you have muscle weakness or other symptoms? Your doctor may want to take a routine blood test to rule out diseases __________________ "There are powers inside of you which, if you could discover and use, would make of you everything you ever dreamed or imagined you could become" - Orison Swett Marden "When I disagree with a rational man, I let reality be our final arbiter; if I am right, he will learn; if I am wrong, I will; one of us will win, but both will profit" - Ayn Rand Die Young. Die Strong. Dianabol NIGHTHEAT@hushmail

07-05-2005, 11:51 AM	#2
Pj-Macx Moderator Join Date: May 2005 Location: 632 HP SS Posts: 4,089 Recipes: 0 Rep Power: 75	Great info.. BBS... __________________ Co-Owner @ BodyBuildingXtreme 2002 Navy Blue Metallic Camaro SS "The Blue Ghost" # 10354 -=LME LSX 454ci built for N20=-

07-07-2005, 11:08 AM	#5
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,288 Recipes: 0 Rep Power: 199	Unfortunately, I am well aquainted with muscle cramping. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

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07-05-2005, 03:30 PM	#3
Gappa238 Fast guy in training Join Date: May 2005 Location: Gappaville Posts: 619 Recipes: 0 Rep Power: 25	word :bigthumbu

07-06-2005, 04:47 AM	#4
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 12,526 Recipes: 0 Rep Power: 309	Luckily normal cramping is extremely rare for me but I have another question which I'll bring up in the appropriate forum. Good read BBS. :bigthumbu

07-08-2005, 10:41 AM	#7
builtbeast Großer Moderator Join Date: May 2005 Location: In a very red state Posts: 1,828 Recipes: 0 Rep Power: 98	Very rarely do I get cramps, usually it'll happen when changing my routine around and some exercise I hadn't done in awhile. Nice article BB.