Muscle Cramps

• Back of lower leg/calf (gastrocnemius).
• Back of thigh (hamstrings).
• Front of thigh (quadriceps).

Cramps in the feet, hands, arms, abdomen and along the rib cage are also very common. Muscle cramps range in intensity from a slight tic to agonizing pain. A cramping muscle may feel hard to the touch and/or appear visibly distorted or twitch beneath the skin. A cramp can last a few seconds to 15 minutes or longer. It might recur multiple times before it goes away.

CONTINUED BELOW (Muscle Cramps: see below for Why Cramps Happen and Treatment and Prevention)

(Muscle Cramps: continued from above)

Why Cramps Happen

Although the exact cause of muscle cramps is unknown (idiopathic), some researchers believe inadequate stretching and muscle fatigue leads to abnormalities in mechanisms that control muscle contraction. Other factors may also be involved, including exercising or working in intense heat, dehydration and depletion of salt and minerals (electrolytes).

Stretching & Muscle Fatigue:
Muscles are bundles of fibers that contract and expand to produce movement. A regular program of stretching lengthens muscle fibers so they can contract and tighten more vigorously when you exercise. When your body is poorly conditioned, you are more likely to experience muscle fatigue, which can alter spinal neural reflex activity. Overexertion depletes a muscle’s oxygen supply, leading to build up of waste product and spasm. When a cramp begins, the spinal cord stimulates the muscle to keep contracting.

Heat, Dehydration & Electrolyte Depletion:
Muscle cramps are more likely when you exercise in hot weather because sweat drains your body’s fluids, salt and minerals (i.e., potassium, magnesium and calcium). Loss of these nutrients may also cause a muscle to spasm.

Treatment & Prevention

Cramps usually go away on their own without seeing a doctor.

For Self-Care:

• Stop doing whatever activity triggered the cramp.
• Gently stretch and massage the cramping muscle, holding it in stretched position until the cramp stops.
• Apply heat to tense/tight muscles, or cold to sore/tender muscles.

To avoid future cramps, work toward better overall fitness. Do regular flexibility exercises before and after you work out to stretch muscle groups most prone to cramping. Always warm up before stretching.

Calf Muscle Stretch:
In a standing lunge with both feet pointed forward, straighten the rear leg. (Repeat with opposite leg.)

Hamstring Muscle Stretch:
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.)

Quadriceps Muscle Stretch:
While standing, hold top of foot with opposite hand and gently pull heel toward buttocks. (Repeat with opposite leg.)

Hold each stretch briefly, then release. Never stretch to the point of pain.

To prevent cramps, you should also keep your body adequately hydrated. Children especially often do not drink enough liquids to replenish fluid lost during exercise. Some tips:

• Drink water at regular intervals, before you get thirsty.
• Drink more than your thirst requires.
• Drink fruit juice or a sports beverage if you are working in heat or sweating for more than an hour.