There are many things you should do to avoid cramps while exercising, such as remaining hydrated; and things you should avoid, such as eating right before training. Even stress can affect your chances of cramps, so if you're nervous about your training, spend time performing relaxation exercises to avoid possible injury. If you're regularly experiencing stomach cramps, you should consult a physician; also consult your physician before beginning any diet or exercise program.
Food and Water
You shouldn't eat for 1 to 2 hours prior to lifting. This draws blood away from your muscles and into your organs to process the food you've just eaten. Not only does this increase your risk of stomach cramping, it increases the risk of cramping in the muscles you're training. Dehydration is also a very common cause of cramping, and if you don't have enough water to properly process the nutrients in your stomach, your chances of cramping increase. Drink at least 64 ounces of water a day.
Electrolytes
Minerals are responsible for transmitting small bio-chemical signals from your central nervous system to your muscles, and the contraction of your abdominal muscles requires signals, just like any other muscle group. If your electrolytes are depleted, you may experience stomach cramps. While it's impossible to say exactly how much of each specific mineral you need, a good multi-vitamin and mineral supplement can decrease the risk of cramping.
Core Issues
Many of the abdominal muscles and muscles of the lower back can cramp, and some of this can be experienced as stomach pain. As the muscles are used, they begin to fatigue. A muscle that crosses two joints, such as the rectus abdominis or the main muscle of your abdominals, can shorten when fatigued. This will cause distinct cramping and as it pulls inward, also compress your stomach.
Dealing With Cramping
Light stretching of the abdominals and drinking water are the first things you should do if you experience cramps. Massaging the area lightly can help; however, if you're cramping because you ate too much food before lifting, avoid massaging your abdominals or stomach. Sometimes something as simple as lying on your back and stretching your arms over your head can help. This allows your blood to flow evenly to all areas of your body.
References
- "Orthopaedic Nursing"; Electrolytes and Their Relationship to Normal and Abnormal Muscle Function; J.A. Yu-Yahiro; September 1994
- "Sports Medicine"; Exercise-induced Muscle Cramp. Proposed Mechanisms and Management; S. Bently; June 1996
- "Journal of Sports Science"; Aetiology of Skeletal Muscle 'cramps' During Exercise: a Novel Hypothesis; M.P. Schwellnus, et al., June 1997
