Muscle Cramps During Exercise | Causes and Solutions
Muscle spasms during exercise – Muscle spasms are involuntary contractions of skeletal muscles that cause temporary pain. Here’s what causes muscle cramps during exercise and how to treat them.
Although there are two main theories, the exact cause of exercise-induced muscle spasms is unknown. Current thinking suggests that muscle fatigue is the cause of these spasms and how nerves affect the way muscles control muscle contraction. easier to wake up.
Different conditions or combinations of factors can result in different causes of exercise-induced seizures. It is well known that athletes who sweat profusely during exercise are prone to cramps. Another more established theory is that seizures are caused by dehydration or low levels of certain substances in the body.
Muscle spasms from physical activity are more likely to occur if:
- Participate in endurance sports such as marathons. Be especially careful during the final stages of competition when training in physically demanding or hot weather.
- Either you’re not always stretching before your workout, or you’re not putting in enough effort.
According to one study (BMI), the likelihood of experiencing exercise-induced cramps increases with age and BMI. Also, if you have a chronic condition, such as heart disease, your muscles may become more prone to spasms during exercise.
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How to prevent muscle spasms?
Researchers found that drinking a sports drink made up of water, electrolytes, and carbohydrates significantly delayed the onset of muscle cramps during exercise. I continued to experience cramps, but was able to exercise 150% more before feeling any discomfort.
Unfortunately, this study was unable to determine which of these three ingredients had the desired effect, but I believe water and carbohydrates play a role. Intake has been shown in the past to help delay the onset of fatigue. Unless you are on a very restricted diet, your body should have enough electrolytes.
- Running speed exercise: Do part of your training at race pace. Reduce fatigue on race day.
- Professional attire: Increased fatigue from overheating may increase the risk of seizures.
- Reduce the amount of exercise to give your muscles time to recover. Also, running with tired muscles leads to early fatigue.
Treatment of muscle spasms during exercise
Muscle spasms can usually be controlled with self-help techniques. Your doctor may recommend stretching to reduce the risk of muscle spasms. Adequate hydration also helps. If seizures are frequent and you cannot sleep at night, your doctor may recommend muscle relaxants.
These actions can help relieve spasms.
massage and stretching
Gently stretch and massage to loosen tense muscles. Bend your knees and shift your weight onto the cramped leg in your calf. If you cannot stand, sit on the floor or in a chair and stretch the affected leg.
Keep your leg straight and try to pull the affected upper leg toward your head. It also relieves spasms in the hamstrings (back of the thighs). Use a chair to maintain a stable position and lift the affected leg back to relieve quadriceps spasms.
Apply cold or hot
Warm washcloths and heating pads can help relieve muscle tension and stiffness. A hot bath or hot shower that targets sore muscles can help. Alternatively, applying ice to tense muscles can relieve pain.
muscle cramps after exercise
Cramps can occur when your muscles need oxygen during strenuous muscle exertion when your body needs a quick source of energy. accumulate inside. Muscle spasms can also be caused by certain prescription medications and certain medical conditions.
Conclusion
If you exercise, it is very important to have a balanced diet with enough carbohydrates.This can slow the loss of muscle mass that can lead to cramps. A nutritionist with experience in sports nutrition can be consulted.
Frequently Asked Questions
Should You Exercise With Muscle Cramps?
Involuntary spasms occur suddenly, such as shaking in the middle of the night or back spasms when trying to do normal things. Do not move or tense your muscles when this happens suddenly. Spread it out a little until it’s just right.
Can Muscle Cramps Help You Gain Muscle?
Skeletal muscle often spasms for a short period of time because it has less tension than the muscle fibers can handle. Because high pressure is an important anabolic stimulus, spasms can cause hypertrophy and increased strength. It is debatable whether
How can I avoid cramping while working out?
If you have significant salt and water loss, you should drink drinks that contain electrolytes, especially sodium, instead of water. It is recommended to avoid excessive and insufficient moisture. Stretching the affected muscles can help break up clusters more quickly. The effectiveness of preventive and therapeutic strategies varies.
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