Kick cramps to the kerb

For many runners and cyclists, hitting the road for a weekend workout or race can be exhilarating. However, when it is cut short because of a cramp, it can put a dampener on the occasion.

“After all the work you put into training for the event, not only on the road, but also into your diet and strength training, for a cramp to affect your performance is very frustrating,” said the brand manager for CrampEase®, Selvan Naicker.

A cramp can be a sudden sharp pain in the calf, a side stitch, or even the tightening of muscles, but no matter the cramp you experience, it will slow you down.
Every athlete tries to avoid cramps during a race, so they follow a training plan and specialised diet emphasising hydration.
“However, sometimes, even when everything is planned out, a cramp can be unavoidable,” said Naicker.

Cramping can occur during a race or a cardio workout because of these reasons:

• A leading cause of cramping is dehydration and an imbalance of electrolytes like sodium, potassium, calcium and magnesium. You lose water and electrolytes through sweat when you run. If you don’t replace them, your muscles can misfire, leading to cramps.

• Pushing your muscles over long distances can tire them and trigger involuntary contractions or cramps. It often happens when muscles are used in ways they are unaccustomed to, such as when you increase your mileage too quickly or run on challenging terrain. If you are new to these sports or are increasing your distance or intensity, take it slowly. Avoid sudden increases in mileage and speed because it can overwork your muscles and lead to cramps. Gradual progression allows your muscles to adapt to new levels of activity.

• Cramps can also be a sign that your muscles are not conditioned enough for the demands of your run. Even if you are a runner or a cyclist, regular strength training can help condition your muscles, making them less prone to cramping. Exercises that target the muscles used in running – calves, hamstrings and core – can improve endurance.

• Jumping into a workout without properly warming up your muscles can lead to cramps. Warming up increases the blood flow to the muscles, preparing them for the increased activity. Skipping this step means your muscles are more prone to spasms and tightness. A proper warm-up before exercising prepares your muscles for the activity ahead. Dynamic stretches like leg swings, lunges or a light jog for five to 10 minutes can help increase the blood flow to your muscles, reducing the risk of cramps.

• A specific type of cramp, a side stitch, can occur in the abdomen or side while exercising. This happens when the diaphragm, the muscle responsible for helping you breathe, experiences spasms. Shallow breathing or poor breathing techniques during running can cause these cramps.

If you feel a cramp coming on while running or cycling, there are a few things you can do to try and stop it:

• Reduce your speed or stop entirely to give your muscles a chance to recover.

• Gently stretch the cramped muscle. For example, if you have a calf cramp, try standing on a curb with your heels hanging off and gently lowering your heels to stretch the calves.

• Rub the cramped muscle to help to stimulate blood flow and relieve the spasm.

• If possible, drink water or an electrolyte-rich beverage to restore balance.
When dealing with a side stitch, focus on deep belly breathing and press your hand into the affected area while exhaling slowly.

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