Abdominal cramping is a common phenomenon during and after exercise. Several causes can contribute to stomach cramps, including dehydration and digestive issues. In some cases, an underlying gastrointestinal disorder is to blame. Knowing what signs and symptoms to look for can help you determine what steps you need to take to both prevent and treat the cramps. Consult a doctor if the cramps occur consistently despite self-care measures.
Food-Related Issues
When you exercise, your digestive process is impaired because all the blood is being pushed away from the intestines to your extremities, which is why eating too much too soon before you exercise can cause cramping and other symptoms. Not eating enough or skipping a meal can cause similar symptoms. In some instances, consuming foods or substances that are hard to digest is the problem. Common culprits include dairy products, high-fiber foods, caffeine, aspirin and foods high in sugar. To avoid food-related cramps, eat a meal two to four hours before exercising or a small snack 30 minutes before your workout. The meal should ideally be primarily carbohydrates with small amounts of lean meat and very little fat.
Fluid Imbalances
Taking in too little water or drinking too much water can both cause abdominal cramps. Too much water can cause an imbalance in the amount of sodium in your body --- a condition known as hyponatremia, and too little water impairs muscle function, including the smooth muscle of your intestines. To find out how much water you need to consume, weigh yourself before and after exercise. The amount of weight you lost will be mostly water weight. Drink small sips and spread out your consumption before, during and after exercise. Wait until you are finished exercising to fully hydrate. Sports drinks enhanced with electrolytes are viable substitutes for water, particularly if you are sweating a lot, but you should avoid drinks with excess sugar and salt, as they can lead to cramps.
Injury
Even though you may not be working out your abdominal muscles directly, you can still injure them if you are exercising vigorously. The most common injury is abdominal strain, which is a small tear in the muscle. The pain may not be noticeable until after you have finished exercising if it is a slight injury. The muscle may cramp up as a protective measure. The pain from an injury is differentiated from other types of pain or cramps in that it is worse when you move and may cause your muscles to tighten. To treat a strain, compress the affected area with a bandage to minimize movement and reduce swelling. Rest the muscles as much as possible, occasionally performing gentle stretches. Exercises to strengthen the abdominal muscles can help prevent and treat mild abdominal strains. Seek medical attention if the pain doesn't subside after two to three weeks.
Gastrointestinal Issues
If taking precautionary measures doesn't get rid of your post-exercise cramping, you may have an underlying gastrointestinal problem. Gastrointestinal issues often are accompanied by other symptoms in addition to cramps, including belching, gas, bloating, nausea, and diarrhea or constipation. The pain from GI-related issues is usually felt in the lower abdomen. Common examples of GI disorders include irritable bowel syndrome, gastritis and colitis. Consult a doctor if you suspect you have a GI disorder.
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