Nearly everyone has had or will experience a muscle cramp at some point. Muscle cramps are painful and involuntary muscle contractions that can occur suddenly and can be temporarily debilitating. Cramps can occur at rest, or during or after exercise. Muscle cramp either during or immediately after exercise is commonly referred to as “exercise associated muscle cramping”. This can be painful, spasmodic and involuntary contractions in muscle that occur immediately after exercise. Cramps are not specific to environmental conditions such as exercise in the cold or heat, but many people find that they suffer more cramps at this cold time of year. The most common site for cramps in the body is the calf.
The treatment of cramp can include passive stretching for 20-30 seconds. There is no proven strategies for the prevention of exercise induced muscle cramping but regular muscle stretching, correction of muscle imbalances and posture may be helpful. To help prevent cramps you should make sure you are well hydrated by drinking plenty of fluids, especially if you’re exercising. Warm-up and stretch before and after using a muscle for a long period of time. If you’re inclined to get muscle cramps at night, you can also stretch for a few minutes before sleep. A lack of electrolytes such as sodium, potassium, magnesium or calcium can also lead to muscle cramps. Individuals taking diuretics may be more likely to lacking these essential electrolytes and should ask their doctors if they are experiencing cramps. Sports drinks can help replenish electrolytes, however look for ones that don’t have lots of added sugars or artificial flavours/sweeteners. Coconut water is a great sports drink alternative.
Remember if your muscle is cramping, stop the activity that triggered the pain and gently stretch/massage the muscle, holding the stretch until the pain improves and rehydrate!! Dry needling is very effective for relieving tightness and cramps in the calf and foot. If you are suffering from persistent cramps contact one of our Chartered Physiotherapists at Archview Physiotherapy Clinic, Dublin 6 and Dublin 14 for a consultation on 01 4913228 or email [email protected].
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