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Ouch, it's a cramp!

With some care, you can keep muscle cramps at bay

INTENSE PAIN Warm up exercises can prevent muscle cramps

Muscle cramps are common in athletics, and most endurance athletes like marathon runners, swimmers, soccer players and cricketers have had a cramp at some time in their career.

A muscle cramp is basically a skeletal muscle in spasm and refusing to relax. The muscles of the calf and the back and front of the thigh are the most commonly affected. Muscles of the hand, forearm, back, neck and abdomen can also be affected.

Cramps range in intensity from niggling twitches to agonizing pains, and they can last for up to a quarter of an hour.

What causes cramps?

Why cramps occur is still a mystery. Although it is obvious that fatigued muscles are more likely to cramp, research suggests that is not the full story. A cramp can occur even in sleep.

Neither is electrolyte imbalance a more satisfying explanation, even though excessive sweating is associated with cramps and the treatment of such pains is electrolyte-rich fluids. One prevailing theory is that overuse of muscles causes the local build up of waste products, depletion of oxygen and the loss of energy substrates. These conditions are ripe for a spasm to take place, and once that begins the nerves keep stimulating the muscles to contract.

Risk factors: Exercising in hot weather, excessive sweat loss, dehydration, participation in endurance athletics, age (infants and the elderly are at greater risk), illness, obesity and certain medications can increase the risk. An athlete coming off a period of inactivity is more likely to experience spasms.

Some cramps are not related to exercise at all but may be the symptom of an underlying disease.

Prevention: Avoid exerting in hot weather. Wear cotton fabrics. Drink water and electrolyte-rich fluids at regular intervals during exercise. Stretch before exercise. Stretch after a workout as well. Most cramps tend to occur towards the end of a workout.

Treatment: Stop the activity that caused the cramp. Holding the cramped muscle in a stretched position will stop the spasm soon. If the muscle feels sore and tender, apply an ice pack. If it feels tense and tight, a warm poultice will do the trick.

Most cramps are benign. However, if they occur too frequently, see a doctor to search for underlying causes of the condition.

RAJIV. M

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