Cramping is an uncomfortable and painful experience which can strike us down at anytime, espeically in Summer when we’re more active!
Understanding why we get cramps and how to prevent them can help you stay comfortable in the heat!
Here are the three most common causes of cramps and how to avoid them:
1. DEHYDRATION
We like to get more active in warmer weather after surviving cold Victorian winters. Hot weather and increased sweating leads to dehydration, which causes an imbalance in essential electrolytes like, sodium, potassium, and magnesium! Triggering muscle cramps.
TIP: Make sure you stay hydrated by drinking lots of water throughout the day! You can also replenish electrolytes with a sports drink or foods like bananas and leafy greens. Small, frequent sips of water during the day is better.
2. OVER-EXERTION AND OVER HEATING
Summer activities can strain your muscles, especially without a proper warm-up or cool-down. The heat contributes to dehydration and muscle fatigue. It is very important to have a 5 to 10 minute warm-up routine prior to exercise. These warm-ups can include, but are not limited to, foam rolling (hamstrings, calves), trigger point massage ball release (calves, glutes), and dynamic warm up exercises like calf raises, glute bridges or air squats prior to going for a ride or a run.
TIP: Warm up before exercising, take breaks, and try to schedule intense activities during cooler parts of the day.
3. NUTRIENT DEFICIENCIES
Lack of essential nutrients like magnesium, potassium, and calcium can make your muscles more prone to cramping. Magnesium is an essential nutrient that helps prevent cramping and can be sourced from nuts, leafy greens, or via supplementation.
TIP: Eat a balanced diet with foods rich in these nutrients, such as, nuts, fruits, and dairy. Consider supplements if needed.
By staying hydrated, listening to your body, and eating well, you can avoid cramps and make the most of your summer activities. Our team of Myotherapists, Osteopath, and Naturopath at Myotherapy and Allied Health are here to help and we can assist you with any questions relating to muscle cramping.
By Nick Cannon
