why does we sometimes we get crams and how can we prevent ir
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Muscle cramping strikes during exercise, it can scupper even the best laid competition or workout plans. And post-exercise cramping is no less traumatic, especially when it strikes in the middle of the night. For all sportsmen and women therefore, minimising the risk of muscle cramps with good nutritional strategies makes extremely good sense.
WHAT ARE MUSCLE CRAMPS?
A muscle cramp occurs when a muscle suddenly becomes forcibly and uncontrollably shortened and locked into a painful spasm. A spasm occurs when a muscle, or even a few fibres of a muscle contract involuntarily (ie without you consciously willing it). If the spasm is forceful and sustained, it becomes a cramp. A muscle cramp is thus defined as an involuntarily and forcibly contracted muscle that does not relax. Muscle cramps can last anywhere from a few seconds to (in severe cases) 15 minutes or longer.
WHAT CAUSES MUSCLE CRAMPS?
Despite being a very common condition that affects nearly everybody at sometime in their life, the exact causes of cramps remain something of a mystery. What we do know is that cramping occurs when the normal mechanisms controlling muscle contraction and relaxation become temporarily impaired. There are a number of requirements for efficient muscle contraction and relaxation and if any one of these requirements is not met, muscle cramping becomes more likely. These requirements include:
Adequate hydration and proper and adequate levels of the electrolyte minerals (together, they’re needed for motor unit firing and relaxation);
Well-trained muscles that are both supple and sufficiently conditioned for the exercise being undertaken (muscle cramps are much more likely to occur in muscles that are unused to vigorous training);
Adequate rest and recovery; we know that muscles are much more likely to cramp when fatigued.
In addition to the above, genetics are known to play a role (some people are simply more prone to muscle cramping than others all other things being equal) as does age (muscles in the elderly are more prone to cramping than in younger people).
WHO CAN GET MUSCLE CRAMPS?
Anyone can experience muscle cramps, regardless of age, gender or fitness level. Cramps can occur not just while you exercise, but also while you sit, walk, or even just sleep. Sometimes, the slightest movement that shortens a muscle can trigger a cramp. In short, the fitter and better trained you are for your event, the lower the risk of muscle cramps. If improved fitness and conditioning, the risk of cramps can be significantly reduced.
Despite the lack of unequivocal evidence however, most scientific authorities agree that any nutritional cramp-prevention strategy should aim to address three important areas:
1. Maintaining adequate hydration – because all electrical signalling activity in the muscles takes place in an aqueous (water) environment and even small shortfalls in hydration levels could lead to impaired electrical signalling and an increased risk of cramping;
2. Ensuring adequate dietary intake of the electrolyte minerals – sodium and potassium because they’re involved in conducting electrical signals to/from muscles, and calcium and magnesium, which are essential for the contraction and relaxation of muscle fibfibre
3. Replenishing energy in the form of carbohydrate – because even small drops in the level of stored muscle carbohydrate (glycogen – your body’s premium fuel for exercise) can lead to increased fatigue, which may in turn increases the risk of muscle cramps.
REDUCING MUSCLE CRAMPING RISK
Strategies involving stretching and relaxing muscles are proven ways to reduce cramping risk and help treat cramping when it occurs.
DIETARY BASICS
The best dietary sources of calcium include milk, cheese and yoghurt, nuts and seeds, green leafy vegetables and canned fish with bones such as sardines. Magnesium is also important. Good sources of magnesium include wholegrain unrefined (not white) breads and cereals, while brown rice, all nuts and seeds (especially sesame seeds), beans peas and lentils (especially chick peas) and all green leafy vegetables.
SUMMARY OF MAIN POINTS
So what’s the best overall plan for avoiding cramps:
Build training intensity gradually. Remember, unaccustomed fatigue plays a major role in muscle cramps;
Stretch regularly and particularly those muscles used in your more strenuous training sessions;
Consume a high-carbohydrate diet, drink plenty of fluid and ensure you consume plenty of calcium and magnesium-rich foods;
Use carbohydrate-electrolyte drinks during longer training sessions and/or during recovery;
If you’re a long-term sufferer of cramps, consider trying magnesium supplementation;
Try massage therapy as additional method of relaxing muscles, particularly after tough workouts.
Hope it helped Buddy!
Please mark as Brainliest! :D
WHAT ARE MUSCLE CRAMPS?
A muscle cramp occurs when a muscle suddenly becomes forcibly and uncontrollably shortened and locked into a painful spasm. A spasm occurs when a muscle, or even a few fibres of a muscle contract involuntarily (ie without you consciously willing it). If the spasm is forceful and sustained, it becomes a cramp. A muscle cramp is thus defined as an involuntarily and forcibly contracted muscle that does not relax. Muscle cramps can last anywhere from a few seconds to (in severe cases) 15 minutes or longer.
WHAT CAUSES MUSCLE CRAMPS?
Despite being a very common condition that affects nearly everybody at sometime in their life, the exact causes of cramps remain something of a mystery. What we do know is that cramping occurs when the normal mechanisms controlling muscle contraction and relaxation become temporarily impaired. There are a number of requirements for efficient muscle contraction and relaxation and if any one of these requirements is not met, muscle cramping becomes more likely. These requirements include:
Adequate hydration and proper and adequate levels of the electrolyte minerals (together, they’re needed for motor unit firing and relaxation);
Well-trained muscles that are both supple and sufficiently conditioned for the exercise being undertaken (muscle cramps are much more likely to occur in muscles that are unused to vigorous training);
Adequate rest and recovery; we know that muscles are much more likely to cramp when fatigued.
In addition to the above, genetics are known to play a role (some people are simply more prone to muscle cramping than others all other things being equal) as does age (muscles in the elderly are more prone to cramping than in younger people).
WHO CAN GET MUSCLE CRAMPS?
Anyone can experience muscle cramps, regardless of age, gender or fitness level. Cramps can occur not just while you exercise, but also while you sit, walk, or even just sleep. Sometimes, the slightest movement that shortens a muscle can trigger a cramp. In short, the fitter and better trained you are for your event, the lower the risk of muscle cramps. If improved fitness and conditioning, the risk of cramps can be significantly reduced.
Despite the lack of unequivocal evidence however, most scientific authorities agree that any nutritional cramp-prevention strategy should aim to address three important areas:
1. Maintaining adequate hydration – because all electrical signalling activity in the muscles takes place in an aqueous (water) environment and even small shortfalls in hydration levels could lead to impaired electrical signalling and an increased risk of cramping;
2. Ensuring adequate dietary intake of the electrolyte minerals – sodium and potassium because they’re involved in conducting electrical signals to/from muscles, and calcium and magnesium, which are essential for the contraction and relaxation of muscle fibfibre
3. Replenishing energy in the form of carbohydrate – because even small drops in the level of stored muscle carbohydrate (glycogen – your body’s premium fuel for exercise) can lead to increased fatigue, which may in turn increases the risk of muscle cramps.
REDUCING MUSCLE CRAMPING RISK
Strategies involving stretching and relaxing muscles are proven ways to reduce cramping risk and help treat cramping when it occurs.
DIETARY BASICS
The best dietary sources of calcium include milk, cheese and yoghurt, nuts and seeds, green leafy vegetables and canned fish with bones such as sardines. Magnesium is also important. Good sources of magnesium include wholegrain unrefined (not white) breads and cereals, while brown rice, all nuts and seeds (especially sesame seeds), beans peas and lentils (especially chick peas) and all green leafy vegetables.
SUMMARY OF MAIN POINTS
So what’s the best overall plan for avoiding cramps:
Build training intensity gradually. Remember, unaccustomed fatigue plays a major role in muscle cramps;
Stretch regularly and particularly those muscles used in your more strenuous training sessions;
Consume a high-carbohydrate diet, drink plenty of fluid and ensure you consume plenty of calcium and magnesium-rich foods;
Use carbohydrate-electrolyte drinks during longer training sessions and/or during recovery;
If you’re a long-term sufferer of cramps, consider trying magnesium supplementation;
Try massage therapy as additional method of relaxing muscles, particularly after tough workouts.
Hope it helped Buddy!
Please mark as Brainliest! :D
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