First and foremost, doing sports should be a fun way to stay fit and healthy. But if our muscles don't play along properly while we're exercising, they're bound to cramp up occasionally. This new health tip explains some of the things to keep in mind about cramps.
Anyone can experience muscle cramps, whether you're new to exercise, a sports enthusiast or a professional. All of a sudden the muscle contracts painfully, often without warning, and puts an abrupt end to the training session. The good news is that you can quickly ease cramps by taking the right action straight away. And if you know what triggers cramp, it's often possible to prevent it from happening in the first place.
Cramp: what to do if it strikes
The following tips can help if a muscle – often the calf – suddenly cramps while you're exercising:
- Stretching: Stand with one leg forward and the other leg back to stretch the affected calf muscle (see picture).
- Moving: Try standing and walking a few steps rather than sitting or lying down. This gets the blood circulating again and relieves the cramp.
- Massaging: Massage the painful muscle with both hands.
- Showering: Run hot and cold water alternately over the legs to boost the circulation.
Prevention is key: avoid muscle cramps
Cramp is often triggered when not enough blood reaches the muscles or when you overexert yourself. These tips can help prevent it:
Balanced diet: Make sure you consume enough carbohydrates to support your muscle metabolism.
Drink plenty of fluids: Drink plenty of water before and during exercise. But don't overdo it. Two litres a day is generally enough.
Electrolytes: Current research suggests that most people don't need to take additional magnesium or other electrolytes.
Isotonic drinks: These can help restore your mineral balance but are only needed for very long training sessions.
Avoid cold drinks: Ice-cold drinks can aggravate the stomach and should be avoided.
Avoid alcohol: Alcoholic drinks disrupt the electrolyte balance and increase the risk of muscle cramps.
When should you see a doctor?
If you experience muscle cramps frequently or for prolonged periods, you should consult a doctor to find out the cause. Recurrent or persistent cramps may be a sign of metabolic disorders such as diabetes, chronic inflammatory bowel disease or pancreatitis.
