Below is a great article I read from the Super Cycling Club weekly newsletter today and feel I could not have said it any better and have to share with you!
If you’ve ever had muscle spasms or muscle cramps, you know they can be extremely painful. In some cases, a muscle may spasm so forcefully that it results in a bruiseon the skin. Most muscle spasms and cramps are involuntary contractions of a muscle. A serious muscle spasm doesn’t release on its own and requires manual stretching to help relax and lengthen the shortened muscle. Spasms and cramps can be mild or extremely painful. While they can happen to any skeletal muscle, they are most common in the legs and feet and muscles that cross two joints (the calf muscle, for example). Cramps can involve part of a muscle or all the muscles in a group. The most commonly affected muscle groups are:
- Back of lower leg / calf (gastrocnemius).
- Back of thigh (hamstrings).
- Front of thigh (quadriceps).
- Feet, hands, arms, abdomen
Muscle cramps range in intensity from a slight twitch or tic 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.
Cramps usually go away on their own without treatment, but these tips appears to help speed the healing process:
- Stop the activity that caused the cramp.
- Gently stretch and massage the cramping muscle.
- Hold the joint in a stretched position until the cramp stops.
Preventing Muscle Cramps
Until we learn the exact cause of muscle cramps, it will be difficult to say with any confidence how to prevent them. However, these tips are most recommended by experts and athletes alike:
- Improve fitness and avoid muscle fatigue
- Stretch regularly after exercise
- Warm up before exercise
- 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.)
What Causes Muscle Cramps
The exact cause of muscle cramps is still unknown, but the theories most commonly cited include:
- Altered neuromuscular control
- Electrolyte depletion
- Poor conditioning
- Muscle fatigue
- Doing a new activity
Other factors that have been associated with muscle cramps include exercising in extreme heat. The belief is that muscle cramps are more common during exercise in the heat because sweat contains fluids as well as electrolyte (salt, potassium, magnesium and calcium). When these nutrients fall to certain levels, the incidence of muscle spasms increases. Because athletes are more likely to get cramps in the pre-season, near the end of (or the night after) intense or prolonged exercise, some feel that a lack of conditioning results in cramps.