Painful muscle cramps are not uncommon during exercise, particularly if you exercise during hot weather. Although cramps can abruptly end your workout, they aren't usually a sign of serious health condition. Stretching properly and drinking an adequate amount of fluids before and during exercise can help you prevent exercise-related cramps.
Identification
A cramp occurs when a muscle tightens, but does not relax, causing a painful spasm. Cramps commonly affect the lower leg, front and back of thighs, rib cage, abdomen, arms, hands and feet. When you have a cramp, the muscle may feel hard or you may notice that it seems to twitch under your skin. Although cramps may occur when you move your muscles during exercise, they can also develop during less intense activity, such as walking or changing position as you sleep.
Causes
Some people are prone to getting cramps and will get them when performing any type of physical activity. Cramps may also occur during exercise if you don't warm muscles up by stretching or if you continue to exercise when your muscles are fatigued. Sweating depletes the body of needed salts, minerals and fluids. If you don't replace lost fluids and minerals, cramps can occur as dehydration begins. Cramping and dehydration may be more likely if you exercise in extreme heat or humidity. Your age can also be a factor in muscle cramps during exercise. Muscles begin to atrophy and don't work as well as they once did when you reach your mid-40s.
Treatment
Cramps usually stop on their own after a few minutes, although cramping can result in a sore muscle. If you get a cramp, stop exercising and stretch the affected muscle until the cramp eases. Gently massage the muscle until the muscle no longer feels tight. Applying heat to the muscle may help speed relaxation, while ice can help relieve any pain that lingers after the cramp fades.
Prevention
Stretching before exercising can help prevent cramping. Performing exercises to strengthen a muscle prone to cramping may also help you avoid cramps. You can prevent dehydration by drinking water before, during and after exercise. If you will be exercising for more than one hour, the American Academy of Family Physicians recommends drinking a sports drink because these drinks contain nutrients, calories and potassium that can provide energy and electrolytes.
Considerations
While muscle cramping during exercise is usually a minor problem, in some cases cramps can be a sign of a disease. If cramps continue despite stretching and drinking fluids, see your doctor. The cramps could be a symptom of compression or irritation of spinal nerves, spinal canal narrowing, kidney disease, anemia, diabetes, kidney disease, cirrhosis of the liver, thyroid disease or hardening of the arteries.
