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Don't Cramp Your Style: Avoid Muscle Cramps
from: Maxx Sports GuidesAll athletes experience muscle cramps from time to time. In fact, you don't have to be an athlete to get muscle cramps, it happens to most people including non-athletes.
Muscles cramps are involuntary tightening of the muscles you usually can control. The most common problem areas are legs and the abdomen. These cramps can put a real kink in your workout, so it's wise to practice healthy habits when training to avoide your muscles from cramping.
No one knows for sure exactly what causes muscles to cramp, but the first action you can take to prevent this from happening during your workout is to warm up your muscles first before getting into your training session. Use the mat area of your gym to stretch your muscles out and do some light lifting to prepare your muscles for the day's activities. This practice will also help to prevent other injuries as well. When your muscles are warmed up, they'll expand and contract better during training, helping to prevent cramps.
You should "warm up" on a larger scale as well -- if you are unconditioned, start off slowly and work your way up to more difficult and intense physical activities. Athletes returning to their sport after their off-season or an injury are more prone to muscle cramps, as are beginners.
Building intensity helps to build muscle mass quicker, so don't overdo it from the start, be sure you don't to overtrain and take enough time to rest between workouts.
Finally, keep your muscles -- as well as the rest of your body -- hydrated. Always drink plenty of water before, during and after your weight training or cardiovascular workout. Your body needs water even before you feel thirsty, so drink at regular intervals, and if you're out in the sun while doing any activity that makes you sweat, avoid water poisoning. Sports juices should help replenish all the nutrients your body is losing as well. Loss of these nutrients could cause your muscles to spasm and cramp.
If you should get a muscle cramp, there's no point worrying about it -- it's normal and will usually go away in a few minutes, although you may be sore for a lot longer.
When you get a cramp, stop what you're doing and gently stretch and massage the muscle until it's no longer cramped. Applying heat will also help relax the muscle, and if you're sore, cold compressors will help your muscles heal. If your cramps become routine or they don't release for long periods of time, see your doctor to make sure everything about your body is in good condition.
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