What Are They?
Muscle cramps are a sudden and strong muscle contraction that occurs involuntarily. They generate very intense and localized pain in the muscle.
Why Do They Happen?
There are a variety of factors attributed to triggering a cramp:
Contributing Factors
- Dehydration
- Lack of electrolytes (sodium and potassium)
- Fatigue
- Abnormal nervous behavior
- Environmental conditions
- Genetic predisposition (some people are predisposed to cramping more frequently than others)
How to Prevent Them?
It cannot be conclusively stated, since it is not clear what the factor or factors are that initiate a cramp; however, these methods are known to reduce incidence:
Prevention Methods
- Drink hydrating beverages that contain electrolytes (e.g., Gatorade)
- Perform prior stretches (either static or dynamic)
What to Do During a Cramp?
Stretching is a highly acceptable recommendation for two reasons: the nervous stimulus from stretching generates automatic muscle relaxation, and it also allows fluids to enter the muscle tissue.
Consume hydrating beverages with electrolytes to help restore mineral balance and facilitate muscle recovery.
References
- Buskard, Andrew N. L. MS, CSCS, CISSN, USAW. Cramping in Sports: Beyond Dehydration. Strength and Conditioning Journal: October 2014 - Volume 36 - Issue 5 - p 44–52. View Source