How To Treat and Prevent Exercise-Related Muscle Cramps

July 7 2014

How To Treat and Prevent Exercise-Related Muscle Cramps

Stop and picture this for a moment: you’re performing your last set of barbell chest press reps at the gym and all of a sudden your upper-chest muscles begins to cramp. This isn’t exactly a sharp pain, but rather a dull aching that limits your mobility and subsequently your ability to lift. Sound like a familiar scenario?

Muscle cramps are an all-too-common condition that nearly everyone will experience at some point in time. From bodybuilders to runners, swimmers, and even non-athletic individuals, everyone is at risk for developing them. But what exactly is a muscle cramp? And what steps can you take to alleviate the discomfort associated with them?

What We Know (and Don’t) About Muscle Cramps

The truth is that we still don’t know much about the physiological aspects of muscle cramps. Doctors and medical experts are fully aware that active individuals are more likely to develop muscle cramps than inactive individuals, but the exact cause of this conditions remains unknown.

"I would say, bottom line, there is no really convincing biological explanation for muscle cramps," said Dr. Andrew Marks, a muscle researcher.

Muscle Cramps and Dehydration

While no one knows exactly what causes muscle cramps, several studies have linked the condition to dehydration. When the body isn’t given enough water, the muscles may twitch, spasm and/or cramp as a result. This is one of the many reasons why you should drink plenty of water throughout the day, especially if you’re hitting the gym or performing other physically intense activities.

Muscle Cramps and Loss of Electrolytes

Another possible cause of muscle cramps involves the loss of electrolytes. Basically, electrolytes — including sodium — are responsible for controlling the movement of fluids throughout the human body. Without an adequate amount of electrolytes, our bodies won’t be able to send liquids to vital organs, tissue and muscles; thus, increasing the risk of muscle cramps.

You lose a significant amount of electrolytes each time your sweat. Sweat is made up mostly of salt and water, sapping both electrolytes and moisture from your body.

Pay attention to your body and remain conscious of both your hydration and electrolyte levels. Staying hydrated will greatly reduce your risk of developing a muscle cramp. And if you notice the onset of a cramp taking place, stop exercising temporarily until it goes away.

Dumbbell photo courtesy of midimen via Flickr Creative Commons.