Sudden, intense pain in your leg, rib cage, abdomen hands or arms can be detrimental to a competition or workout routine. A cramp is a muscle that suddenly contracts involuntarily and cannot relax for 10 seconds or up to 15 minutes. Often caused by heavy exercise or physical exertion, cramps usually do not necessitate medical help. If you are worried, however, or if your cramps are severe, occur often or do not respond to home treatment, see your doctor.
Risk Factors
Anyone can get a cramp from heavy exercise, especially those who are not physically conditioned for exercise. Some people may have a predisposition to getting cramps and so get them frequently with physical activity. Endurance athletes, athletes engaging in strenuous activity after an injury or in preseason, and people older than 40 are at the greatest risk for getting muscle cramps during exercise.
Causes
Most cramps are caused by overexertion or dehydration. Strenuous exercise can cause an electrolyte imbalance, or an imbalance in sodium, magnesium, calcium or potassium, due to fluid loss. Neglecting to stretch before an exercise routine may cause overexertion and cramps. Stretching lengthens the muscles, allowing them to contract more frequently and quickly during your workout. Overexerting your muscles or being poorly conditioned for your workout depletes the oxygen in your muscles. When a cramp begins, your spinal cord causes the muscle to continue contracting, according to The American Academy of Orthopaedic Surgeons.
Treatment
Stop exercising as soon as a cramp begins and relax. Stretch gently and massage the cramping muscle. Hold the muscle in a stretched position until the cramp subsides. Apply heat pads or take a hot shower to help muscles that are tight or tense. Apply ice to muscles that are sore and tender. Do not ice your muscle for more than 10 minutes and if the area becomes bright red, stop icing. Rehydrate your body by drinking water or drinks containing electrolytes.
Prevention
To prevent cramps, work out for shorter periods and at lower intensities. As your body becomes more conditioned, you can gradually increase the duration and intensity of your exercise routine. After a brief warm-up, stretch your muscles slowly and hold the stretch for 10 to 40 seconds before you get into your exercise routine. Do not bounce while stretching. Drink plenty of fluids before, during and after exercise.
