Engaging in sports can be a fun and fruitful activity, but it can be easy to overdo it, particularly if you are participating in multiple sports. Muscle fatigue is one factor commonly blamed for causing cramps, along with dehydration. In most cases, you can avoid cramps by taking preventive measures, but if they persist, consult a doctor to rule out an underlying medical issue.
Description
Muscle cramps are most common in the thigh and calf muscles, according to the American Academy of Orthopaedic Surgeons, but also affect the hands, feet, arms and abdominal region -- particularly around the rib cage. A cramp is the result of an involuntary, forcible contraction of your muscle that doesn't subside. You may feel a mild cramp as a dull ache or pulling sensation, a more severe cramp as a sharp, stabbing pain. Cramps are a common complaint amount all types of athletes, but are particularly prevalent among beginners and more seasoned endurance athletes, such as marathon runners.
Causes
Experts are unsure what exactly causes cramps, but certain conditions have been identified as increasing the chances a cramp will occur. Dehydration, muscle fatigue, lack of a proper stretching routine, working out in a hot environment and electrolyte imbalances have all been found to contribute to muscle contractions and possibly cramps. In some cases, muscle cramps are the result of taking prescription medication or an underlying medical problem, and exercise only makes the problem more noticeable.
Prevention
Taking steps to ensure you are properly hydrated while engaging in sports can help prevent cramps, particularly when in a hot environment. Ensure you get enough electrolytes, particularly magnesium and potassium, in your diet. Taking a multivitamin may also help. To keep your muscles flexible and able to contract smoothly, warm up before engaging in activity and gently stretch your muscles both before and after. Pace yourself and avoid overexertion when playing sports. Avoid engaging in any type of sport when you are tired or your muscles are sore. If you are increasing the intensity or duration of your activity, do so gradually to avoid stressing your muscles.
Treatment
If you start to experience a cramp during activity, stop and stretch the affected muscle. Massaging it while keeping it stretched can help the cramp to dissipate more quickly. Drink water or a sports drink to hydrate yourself, which may help prevent further cramps. If your muscles keep cramping or are tight, apply heat. Sore, tender muscles should be treated with cold. Cramps that persist despite taking steps to treat and prevent them require medical attention. Talk to your doctor about any prescription medication you are taking to see if cramping is a side effect.
