Ever experience joy followed by abrupt agony? This is the nature of muscle cramps.
Arriving suddenly during exercise, muscle cramps are generally not serious; however they can definitely put a damper on an enjoyable ride, run, swim or hike. Don’t worry. There are ways to address cramps that are safe and non-invasive.
Muscle cramping is a sudden involuntary contraction of a muscle group. The muscle groups most likely to cramp are calf muscles and the muscles of your feet. However, cramping of the front of your thigh (quadriceps), back of thigh (hamstrings), hands and stomach can also occur. The sensation of cramping will generally last between a few seconds and a minute.
The cause of muscle cramps is thought to be related to loss of fluid and electrolytes like calcium, potassium and magnesium. However, cramping is also related to poor conditioning and lack of stretching prior to exercise. Be sure to understand that there different conditions involving cramping, like Restless Leg Syndrome that involves a specific treatment approach.
Fortunately there are many ways to prevent and address cramps utilizing natural medicine. First, prior to exercising, stretch all major muscle groups of the body (especially, calves, hamstrings, quadriceps, hip flexors, and lower back). I particularly like warm-ups that are dynamic (movement-based) rather than static. Think callisthenic type movements instead of long-duration stretches.
After exercise I recommend stretching using active isolated stretching, which prevents your muscles from shortening after exercise. An outstanding book which illustrates warm-up exercises and stretches is Core Conditioning by Mark Verstegen.
It is also a good idea to ensure adequate hydration before, during and after exercise. Generally it is advised to drink 16 ounces before you start your exercise, then 6–8 ounces of water at every 20-minute interval of exercise, and finally 16 ounces after exercise. Some people prefer an electrolyte drink to help prevent electrolyte solution. I prefer the brands ReCharge by Knudsen or Muscle Aid by Biogenesis as they take out unnecessary food coloring and reduce sugar.
If you have frequent cramping, nutrient supplementation may be beneficial. In my practice, I commonly recommend calcium phosphate, magnesium glycinate, potassium phosphate, and Vitamin E (d-alpha-tocopherol form) for cramping associated with exercise. In addition, Valeriana officianais has been used traditionally in treating cramps. The specific amount, timing, and duration, varies on the individuals and also other medications and supplements being taken.
If you are unable to control cramping or have muscle cramps at bedtime, a consultation with a physician may be required to most accurately address the problem.
Adam Rinde, ND, ACSM-HFI is a Naturopathic Physician in practice in the Seattle Area. He can be reached at (425) 736-1252 or via email and web at drrinde@soundintegrative.com or www.soundintegrative.com.
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