Leg and Calf Cramps From Sports

in #blog5 years ago

Leg and calf cramps are a relatively common experience for well-seasoned and novice athletes alike, but they are not considered healthy or normal. By taking a few precautionary steps, many muscle cramps can be prevented. If, however, taking preventive steps doesn't stop your cramps from occurring while participating in sports activities, consult a doctor.

MUSCLE CRAMPS

The thigh and calf muscles are the areas most afflicted by cramps, according to the American Academy of Orthopaedic Surgeons, but cramps in the muscles of the rib cage, abdomen, feet, hands and arms are also common. Cramps are the result of your muscles contracting involuntarily. When the cramps are mild, the contraction lasts several seconds and dissipates quickly, while more severe cramps can last for minutes or hours and are often painful.


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CAUSES

Experts are not certain why leg and calf cramps occur, but a variety of conditions increase the chances of a cramp, including dehydration, muscle fatigue, electrolyte deficiencies and lack of proper stretching. Exercising in a hot environment contributes to cramping because of the increased amount of sweating, which can lead to dehydration. In some cases, leg cramps are not due to exercise but are caused by an underlying medical issue. Prescription medications, nerve disorders and some degenerative diseases can lead to cramps in your legs, particularly the calf.

PREVENTION

The most important steps to take to prevent leg cramps are warming up and stretching your leg muscles before any sporting activity. Warm up your entire body for five to 10 minutes by doing some mild form of cardio, such as jogging on a treadmill or performing calisthenics. When your leg muscles are warmed up, gently stretch them for several minutes. To avoid dehydration, start drinking water the night before you engage in vigorous activity, and consume plenty of water during and after. Eat a well-balanced meal that offers proper nutrition and mineral content, particularly magnesium, potassium and sodium, three common electrolytes that, if lacking in your body, can cause cramping. Drinking a beverage enhanced with electrolytes can also help. Avoid participating in sports if you are fatigued or your muscles are sore or weak. The stronger your muscles, the less likely they are to cramp. Discuss any medications you are taking with your doctor to ensure that leg cramps are not a side effect.

TREATMENT

As soon as you feel a leg cramp coming on, stop what you are doing and massage your leg muscles while keeping them stretched until the cramp goes away. This may be difficult if you are in the middle of a game, but taking the time to treat the cramps helps avoid making them worse and prevents injury. If you are dehydrated, drink water or a sports drink enhanced with electrolytes. Consuming a banana, which is high in magnesium, or a salty snack may also help. If the cramp doesn't go away, apply heat to relax the muscles. Cramps that don't dissipate after self-care measures should be treated by a qualified medical professional. If your leg and calf muscles cramp consistently while participating in any type of sport, consult your doctor to rule out an underlying medical condition.

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