Cramps Can Occur in any Muscle
By: Todd Laux MS, ACSM HFI, NASM PES
Summer has finally arrived, well at least the summer temperatures have. One thing that I see year in and year out is muscle cramping on the beach. There are many reasons for muscle cramps and they can occur just about any where, but here are a few things to remember about muscle cramps.
Cramps can occur in any muscle, but are most common in the legs and feet. Cramps can involve part of a muscle or all the muscles in a group. The most commonly affected muscle groups include: Calves, Hamstrings, feet, hands, arms and abdomen. Muscle cramps range in intensity from a slight twitch to severe pain. A cramped muscle can feel rock-hard and last a few seconds to several minutes or longer. It is not uncommon for cramps to ease up and then return several times before they go away entirely. Muscle cramps are said to be caused by poor flexibility, muscle fatigue or engaging the body into exercises that it is not used to. Dehydration has also been known to cause cramping. You are more likely to get cramps at the beginning of the season when the body is not fully conditioned and can fatigue easier. Cramps also tend to develop near the end of matches, or the night after.
Now that you know a little more about muscle cramping, it is important to know how to treat and most importantly prevent them. Most cramping will go away on its own or with just a little rest, gently stretching and massaging the cramping muscle can help. Make sure to stretch the limb or muscle completely and hold it until the cramp dissipates. Muscle creams and other topical ointments can help, but shouldn’t be relied on solely for the purpose of relieving a cramp. Prevention should be your first and foremost goal. A proper pre-season conditioning plan should have helped improve your fitness level therefore allowing your muscles to better withstand rigorous matches. Be sure to stretch both before and after you training and/or matches. A proper warm-up as discussed in last month article will go along ways in preventing muscle cramps. Here are a few stretches that you can do before your match or tournament. Stretch the calf muscle: In a standing lunge with both feet pointed forward, straighten the rear leg. Stretch the hamstring muscle: 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.) Stretch the Quadriceps muscle: While standing, hold top of foot with opposite hand and gently pull heel toward buttocks. (Repeat with opposite leg.) Lastly you need to make sure that your body is properly hydrated throughout the entire day not just before or after your match. Poor hydration can lead to cramping but also many other health problems that will definitely end your day. Water is good enough to re-hydrate with, but if you are in the heat for a prolonged period of time or your matches seem to go on forever a sports drink will help replenish your electrolytes quicker.
Most muscle cramps are not serious. If your muscle cramps are severe, frequent, constant or of concern, see your doctor. Stay safe and have fun on the tour!