Welcome to another blog entry.
Summer is here at long last and so far the weather has been fantastic.
I’ve been getting in quite a bit of training for the Challenge Henley ironman distance race in September.
I’ve completed two races already this season – both 25 mile time trials for my club Bec CC.
Both were on the same course (and weren’t on the usual course due to roadworks) – slightly disappointed with my first outing at the SCCU 25 finishing in a time of 1:05:21. A week later on Easter Sunday saw an improvement with a time of 1:03:10. It was good to get those time trials under my belt and gave me a good indication of where my fitness was and what I need to focus on in training.
With an ironman looming the focus is more on distance at the moment and getting those miles in. Recovery is important as well and my next blog entry will be about the best and most effective ways to recover from training and competing.
With summer here , the weather getting warmer, and many people competing and training in their chosen sports I have been asked by a number of clients how they can avoid muscle cramps during training or competition, so here is some advice and tips.
Muscles Cramps
Firstly, what are muscle cramps and what causes them?
Muscle cramps can be described as a painful muscular spasm which lasts from a few seconds to a couple of minutes. The muscle contracts and it is hard to relax it.
Muscle cramps usually happen during exercise but can also happen during rest and sometime whilst sleeping.
The exact reason for muscle cramps is not known but a number of factors are believed to cause them.
The most common cause is overexertion – due to either not being properly trained for the activity, or, due to the length of the activity (such as leg cramps towards the end of a marathon).
Not warming up or stretching properly before an activity can also lead to cramps. It is believed that muscle cramps can occur when the muscles are shortened and being used without being stretched beforehand.
Fatigued muscles are prone to muscle cramps due to a lack of oxygen getting to the muscles and a build up of waste in them.
Dehydration and a loss of electrolytes (potassium, magnesium, and sodium) can also cause cramps. This is also affected by training or competing in hot conditions where fluid levels are not being replaced properly.
Low blood sugar levels can also contribute to muscle cramps – the muscles are not adequately replacing glycogen stores.
Muscle cramps may also be caused by certain medical conditions. If you are experiencing muscle cramps on a regular basis make an appointment to see your GP as it may be something other than the usual reasons for exercise-induced muscular cramp. Compressed nerves in the spine can also be a cause of muscular cramps in the legs.
So what can you do if you do experience cramp?
The best thing to do is gently stretch the area out and lightly massage it. The most common areas for muscle cramps are the quadriceps (the front of the thigh), the hamstrings (the back back of the thigh) and the calf muscles.
Ice can be applied to the area to help alleviate any pain to the muscle.
Start taking in fluids to replace energy and electrolytes.
If cramps occur after exercise or during sleep stretch out the affected area and drink some water.
What are the best ways of preventing cramp then?
Avoid doing too much whilst training – the general rule is not to increase distances to quickly (especially when running – no more than 10% per week), or the number of training sessions you do each week. Allow your body time to adapt to your training. Make sure you get adequate rest.
Stretching before and after exercise helps as this makes the muscles more flexible. Regular massage can also help out a lot as this can assist in making the muscles more flexible, help get rid of waste products from them, and help prevent injuries.
Compression wear has become more popular and more wide stream amongst athletes over the last couple of years and can help with recovery. I have a number of clients who swear by using compression wear as part of their recovery process and I have recently started using compression socks after long run sessions (and I feel they have worked well). Though there is no substantive evidence suggesting that compression wear does actually work those I have spoken to have said that is has aided in their post-workout/competition recovery – if it works for you then do it.
Diet and hydration are important. Fuel your muscles properly with a diet of complex carbohydrates – such as pasta. Bananas are also ideal before, during and after exercising (they also contain potassium which is an important electrolyte). It is also suggested that you add half a teaspoon of salt to your food per day if you suffer from muscle cramps regularly.
Make sure you are adequately hydrated before exercising, especially when training or competing in hot conditions. In hot conditions use an energy replacement drink and an electrolyte replacement drink. Sometimes we are not fully aware of how much we are sweating – for example, when riding in windy conditions or when swimming. Therefore, it is just as important to keep hydrated in these conditions even though you are not fully aware of your sweat rate.
After exercising make sure you replace both glycogen stores in the muscles and fluid to keep yourself properly hydrated.
If you are experiencing muscles cramps despite following the above tips speak to your GP as it may be some other issue.
Happy Training
Rich
