In "Lore of Running," Timothy D. Noakes, MD, defines muscle spasms as painful, involuntary muscle contractions that occur during or after physical exertion. If you have experienced a muscle spasm from running, you readily relate to Noakes' description of their uncomfortable nature. The medical community has developed multiple theories about the causes of exercise-related muscle spasms, according to The Science of Sport in "Muscle Cramps: Part I." You can place yourself in a position for running success by understanding the medical community's current knowledge and continuing debate about muscle spasms.
Dehydration And Electrolye Depletion Theory
In "Muscle Cramps: Part I," The Science of Sport states that the medical community's earliest theory on muscle spasms was this dehydration and electrolyte depletion theory. This theory postulates that, if human muscles need water and electrolytes for regular function, then muscles depleted of water and/or electrolytes may spasm. Multiple research efforts have created debate about this theory, says The Science of Sport in "Muscle Cramps: Part II," because they have shown that some runners with hydrated and electrolyte-balanced muscles still experience spasms.
Muscle Reflex Theory
In "Lore of Running" and "Muscle Cramps: Part III," Noakes and The Science of Sport respectively state that, according to this theory, muscle spasms occur because reflex muscle control degrades in fatigued muscles. That is, during exercise, muscles function as a result of reflexes initiated by brain and spinal cord activity. Reflexes that cause muscle contraction as well as other reflexes prevent over-contraction. This theory states that when muscles undergo long exercise bouts, an increase in the contraction reflex and a decrease in the over-contraction prevention reflex occur in those muscles. This change in the ratio of reflexes can induce muscle spasms, says Noakes.
Avoiding Muscle Spasms
Because the medical community remains divided about the causes of muscle spasms, runners may benefit from practicing an array of avoidance techniques. In "Muscle Cramps," MedlinePlus website tells runners to stay hydrated and electrolyte-balanced before, during and after exercise bouts by ingesting adequate water and electrolytes for your body's specific needs, the exercise's intensity and the climate in which you are exercising. In "Lore of Running," Noakes states that, by stretching the leg muscles before, during and after running, you may help maintain the correct reflex ratio for proper muscle function.
What To Do If You Get Muscle Spasm
In the first moments in which you experience a spasm, The Science of Sport and Noakes respectively tell runners in "Muscle Cramps: Part III" and "Lore of Running" to stretch the affected muscle into a lengthened position until the spasm ceases. Once the spasm ceases, you may benefit from practicing the muscle spasm avoidance techniques of hydration, maintaining electrolyte balance and frequent muscle stretching described above.
Conclusion
Muscle spasms are painful and they can inhibit a runner's training, racing and recovery. The medical community continues to engage in research about the causes of muscle spasms. As the community acquires new knowledge, runners who experience muscle spasms may best benefit from remaining informed about this knowledge evolution.
References
- "Lore of Running"; Timothy D. Noakes, M. D.; 2003
- The Science of Sport: Muscle Cramps: Part I
- The Science of Sport: Muscle Cramps: Part II
- The Science of Sport: Muscle Cramps: Part III
- MedlinePlus: Muscle Cramps
