Written on Wednesday, November 26th, 2008 by Miroslav Nikolov

Training Muscle Cramps – Causes and Prevention

Muscle cramps are very common problem for much people especially for elders. Very often they occur during weigh training or cardio. What causes them and how to prevent cramps.

Cramps are involuntary muscle contractions that can be longer or not. During this condition your muscle can’t relax. Cramps occur in most of the skeletal muscles, but most of all in the muscles that cross two joints like quadriceps and calf muscle. They are most common in the feet and legs.

Muscle cramps occur in part of the muscle or involve whole muscle group. Our body biggest muscle groups are most susceptible to cramps:

• Back of lower leg / calf (gastrocnemius);
• Back of thigh (hamstrings);
• Front of thigh (quadriceps);
• Feet, hands, arms, abdomen;

Sometimes cramps come suddenly and in waves. Cramps vary from a pinch to hard and long pain. They can occur for a seconds to minutes, ease up and then return again several times. There can be one wave or several waves before pain goes away.

Muscle cramp causes.

Muscle cramp causes are unknown, but many scientists think the causes are: poor or no physical activity, muscle fatigue or starting new activity. There are also factors like doing your training in extreme heat, dehydration and electrolyte depletion. Exercising in heat is one of the main reasons for cramp occur, because sweat during training contains fluids as well as electrolyte (salt, potassium, magnesium and calcium). When these nutrients fall to certain levels, the incidence of muscle spasms increases.

Many athletes get cramps, especially strength sport athletes. When they start season preparation their muscles have to cope with new training regime and this new activity causes muscle cramps. Another example are fitness and bodybuilding competitors. When they have burnt all body fats they also have to void all water inside the muscles. This dehydration causes long term cramps.

How to treat muscle cramps.

Cramps go away on their own even without treatment. You can help yourself to do that faster. Here are some tips:

• If you are active, stop your activity for a while;
• Stretching massage the cramping muscle;
• Massage your muscles;
• Hold the joint in a stretched position until the cramp stops;

How to prevent muscle cramps?

• Be active, do exercises and fitness;
• Always stretch your muscles before, during and after your training;
• Warm up before weight training or cardio;
• Give attention to your leg and feet muscles. Stretch calves, quadriceps and back leg muscles.

What specialists say about muscle cramps: Muscle cramps are not serious, but if they are constant, the pain is hard and often then see your doctor.

Source: Muscle Cramps - What Causes Muscle Cramps - How to Prevent Muscle Cramps

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Used tags: causes, cramps, health, pain, prevent, training, weight loss, Weight loss training

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