How to Avoid Muscle Cramps

Total Results clients will occasionally remark during or after the Seated Leg Curl exercise that they feel a cramp or a "charley horse" in either their hamstring or calf muscle. Many times, what they are experiencing is not really a cramp at all, but rather exertional discomfort as a result of performing intense exercise. Novice trainees are often not accustomed to the burning sensation that is a byproduct of muscular inroad, and their tolerance for this discomfort will increase over time. If you are, in fact, truly experiencing a muscle cramp, it can be remedied relatively quickly. The best strategy is to avoid them altogether, and I will discuss the nature of how muscle cramps are presented, methods for treatment, and ways that they can be prevented.

A "charley horse" is simply a colloquial term for a muscle cramp. This is a sudden, painful, spasm that is commonly caused by fatigue, dehydration, or low electrolyte levels. It can be exacerbated with prolonged exposure to physical activity in heat and humidity, but some folks experience them in bed at night. Although the onset of a muscle cramp may seem to come from out of nowhere, in reality the wheels have been in motion for quite some time before the spasm takes place. It is a lot like Ernest Hemingway's famous quote about going bankrupt, "Two ways. Gradually, then suddenly." Massage and stretching can be of some help once a muscle has begun to cramp, but that is really just managing the symptoms rather than treating the underlying cause.

How can you prevent muscle cramps? The key is to plan ahead. Hydration is critically important, not just when it is hot outside, but all year. Most people say they drink plenty of water, but in reality they fall well short of what they should consume. 100 ounces is a reasonable daily goal, and since so many of us drink from a Yeti or some other type of container, it should be relatively easy to track your consumption. Do not drink simply based on thirst; if you wait until you are thirsty to drink water it is already too late. Minimize caffeine, sugary beverages and alcohol; not only do these serve as an unwelcome source of empty calories, they can also promote dehydration. Do not just drink a bunch of water right before a workout or competitive activity and think that it will be sufficient. You have to plan several days ahead. I have told my football players that if our game is on Friday, you need to start hydrating on Monday or Tuesday at the latest. One good daily strategy is to mix a pinch of Pink Himalayan sea salt into 20 ounces of water once or twice per day; this will help to stabilize your electrolyte levels. I use Pink Himalayan salt rather than regular table salt because it contains trace amounts of iron, potassium, and magnesium.

What are some other helpful strategies? Eating a proper diet with plenty of protein, healthy saturated fats, fruits, vegetables, and supplementing when necessary will ensure that you have all the trace elements that your body needs. When I coached football at Dominion High School, our head athletic trainer was Rickie Atkins, a former member of the Marine Corps, National Guard, and combat medic. He had a sure-fire mixture that he said never failed to prevent cramps: Gatorade, pickle juice, and a spoonful of mustard. If this was consumed the night before a football game or track meet, it worked every time. Gatorade contains water, carbohydrates, potassium, and sodium, and a weaker mixture (with more water) is absorbed faster by the body. In this instance, the sugar in Gatorade is of benefit because it provides an immediate energy source. Pickle juice also contains sodium; eight ounces contains 821 mg of sodium, which aids in recovery. In addition to containing sodium and potassium, mustard tricks your nervous system by interrupting the hyperactive nerve firing that causes cramping to occur. If you are in a pinch and begin to cramp, mustard will relieve the cramp fairly quickly - Rickie used to keep mustard packets in his medical bag. If you perform exertional outdoor activity, drink water liberally before, during, and after this activity. Please also remember that cramping can occur in cooler weather as well; we just have a tendency to be less thirsty when it is cooler outside. Do not wait until you are thirsty to drink water.

There is very little chance of experiencing dehydration or muscle cramps during a Total Results workout. Our workouts are brief, so there is a low volume of exercise being performed. Since the workout space is properly cooled, well-ventilated, and low humidity, clients rarely sweat enough to deplete their levels of sodium or potassium. Trainees can give themselves the best possible chance for success by dressing cool for their workout (shorts/t-shirts) to allow for proper heat dissipation, hydrating properly in the few days prior to their session, and recognizing the difference between exertional discomfort and muscle cramping.

Muscle cramps can be painful and momentarily debilitating, but in the end they are very minor. They are also quite preventable. You can get ahead of the curve by utilizing the strategies listed above, and if you plan to pursue outdoor activities give yourself plenty of time for your body to acclimate to heat. Stay hydrated and avoid cramps!