Muscle cramps are a common occurrence in both novice and seasoned athletes alike. The exact mechanism that triggers a cramp is not clear, but several conditions have been pointed out as likely culprits. Conditions often cited as possible causes include dehydration, electrolyte imbalance and muscle fatigue. Working out in a hot environment and not warming up and stretching before exercise can also contribute to post-workout cramping. If cramps persist despite taking precautionary measures, consult a doctor to rule out an underlying medical condition.
Cramps
A cramp is the result of your muscle contracting forcibly and involuntarily without relaxing. A mild cramp will usually last for a few seconds, while a more severe cramp can last for minutes or hours and is often painful. Severe cramps can cause the muscle to contract so forcefully it forms a knot or lump under the skin. The upper legs and calves are the muscle most frequently afflicted with cramps, but you can get a cramp in any muscle in the body.
Fatigue
If you are out of shape or or workout when you are tired, your muscles are easily fatigued. Muscle fatigue alters spinal neural reflex activity, which can easily lead to cramping. If you overexert yourself, your muscles get depleted of oxygen, which causes a build up of waste. The waste products, primarily lactic acid, can cause your muscle to spasm. And, as the American Academy of Orthopaedic Surgeons points out, once the contraction begins, your spinal cord puts out signals for your muscle to keep contracting. Additionally, if you don't warm up and stretch your muscles, they can't contract as smoothly and forcibly, possibly leading to cramps.
Dehydration and Electrolytes
If you are working out in a hot environment and are sweating a lot, you will lose a lot of fluids. The loss of fluids can contribute to cramping, primarily because you have an imbalance of electrolytes in your body. Electrolytes, particularly potassium, calcium, sodium and magnesium, are minerals that conduct electrical current and contribute to muscle contraction. If they are out of balance or you are lacking sufficient amounts in your body, cramps can result. Not getting enough electrolytes in your diet can lead to similar results.
Prevention
To prevent post-workout cramps, drink water during, before and after your workout. Drink plenty of water throughout the day before your workout as well. If you are unsure about your hydration levels, clear urine is a sign of proper hydration. If your urine is dark or colored, you need to drink more water. If you are sweating profusely during a workout, hydrate by drinking a beverage enhanced with electrolytes. Get plenty of rest and avoid pushing beyond your limits. If your muscles get tired during a workout, stop and rest until your muscles recuperate. Warm up before your workout and stretch your muscles before and after. Avoid working out if hot temperatures, if you can. If you start to overheat, stop and find a cool place to rest. Drink plenty of water and don't start exercising again until your body is cooled down. Eat plenty of fruits and vegetables high in mineral content, and take a multi-vitamin to get enough electrolytes in your system. If taking precautionary measures doesn't stop your cramps from occurring, consult a doctor.
Treatment
When you feel post-workout cramps coming on, stop whatever activity you are engaged in and stretch the affected muscle. Keeping it stretched, rub and massage the muscle until the cramp goes away. Persistent cramps can be treated with heat if they muscle is tight and cold if the muscle is sore or tender. Drink water or a sports drink enhanced with electrolytes to help hydrate. If the cramps are severe or don't respond to treatment, seek medical attention.
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