You are running, jogging or cycling intensely when suddenly you feel a painful contraction in the calf. This is a cramp, which will safely within seconds. But of course you do not want to repeat. Then I explain why this is a cramp and what you can do about it.
A cramp is a strong and involuntary muscle contraction that causes discomfort and / or pain. It usually lasts only a few seconds, but can be extended up to 15 minutes or more. The contracted muscle feels hard as a rock, like a knot to the touch, until it begins to relax, gradually returning to normal. In some cases, cramps occur serially or in groups, one behind the other.
Although they can occur anywhere on the body, the muscles most affected are, most times, the back of the leg or calf, the front area of the thighs (quadriceps) or the rear thereof (hamstrings).
Prolonged use of the affected muscle, dehydration, electrolyte imbalance (the minerals such as potassium, etc.) in the body, have not performed stretching exercises or not make them long enough, are some of the causes that They make athletes, athletes and people who exercise like you all suffer relatively frequently. We must clarify that anyone can suffer them, even when the person is at rest, comfortably lying on your bed, and for different health conditions, but here we will focus on sports – related cramps and training.
What you can do?
If you surprise a cramp, immediately suspended the activity. To relieve discomfort and pain massaging the affected area with your hands or do stretching exercises area. Depending on the intensity and duration of cramp may remain sore muscle long after relaxes. In that case, you can apply an ice pack and take an analgesic (pain medication) counter as ibuprofen or acetaminophen.
How to avoid them?
Staying well hydrated (a) is vital: drink plenty of fluids before and during physical activity, especially if you exercise outdoors and it is very hot. The fluids lost through sweating can cause you dehydration, one of the most common causes of cramps, so you should not descuidarte. Keep on hand a bottle of water, Gatorade or another sports drink to help you hydrate your body and replenish electrolytes (minerals) you lost.
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Do warm -up exercises before physical activity and ends the session with stretching exercises. It is very important to interrupt the exercise as the muscle trembles feel or contracts. Massage and stretching will help you avoid or alleviate the cramp that had been announced.
The Harvard Medical School Family Health Guide also recommends that you always use a type of athletic footwear that offers good support. It also suggests that you use a quilt or blanket to cover your feet while you sleep, so that you avoid cramps during the night.
As cramps may also occur due to lack of potassium and calcium, I recommend a balanced diet in which no missing these minerals. Bananas (plantains), papayas (or papayas) and cantaloupe are good sources of potassium, while dairy products (milk and dairy products such as cheese), spinach and broccoli (broccoli) will provide calcium.
War soldier warned not kill, so if you follow these tips you can avoid the hassle and pain of an unexpected shock.Tags: cramps, Exercise, How to avoid