The Mystery of Cramps
We have all had them at some point...in the middle of a run or in the middle of the night; cramps! They can be excruciatingly painful and down right annoying, so why do we get them and how do we prevent them?
What is a cramp? Nothing more than a short involuntary contraction of a muscle.
Why do we cramp? This is a little harder to answer as the researchers find it’s virtually impossible to cramp on cue, which makes it difficult to study and why it remains a bit of a mystery. What they do know is the following things are linked cramps;
Low levels of certain types of minerals known as electrolytes—magnesium, potassium, calcium and sodium.
Certain drugs such as diuretics (water pills) for the heart and high blood pressure.
Dialysis patients often complain of cramps.
Pregnancy also seems to have an effect.
The more muscular the more cramps has been observed.
Pointing your toes a certain way either swimming or being stuck in the bedclothes are both common causes of leg cramps.
The Electrolyte Theory
Studies have found that cramps sometimes respond well to vitamin and mineral therapy. One of the main minerals you may be lacking in is Magnesium. Dr Robert McLean; clinical assistant professor of medicine at Yale Medical School explains the connection to cramps: “think of a key and a lock. Normally stored in muscles and bone, magnesium acts like a key that unlocks muscle cells, allowing potassium and calcium to move in and out when needed as the muscle does its job. Without adequate levels of these nutrients, the muscle becomes irritable.” So this is why all of the above minerals are important for muscle contraction and relaxation but the research shows we are more likely to be lower in magnesium because of our diet.
Prevention of cramps
So that means increasing levels of magnesium in our diet by eating foods such as dark leafy greens, nuts, figs and pumpkin seeds. Taking magnesium supplements can also help, some people feel instant relief, some after about 4 weeks. Medical Alert: the following people should consult their doctor before taking any supplements, especially magnesium...pregnant women and people with heart or kidney problems.
Foods high in Potassium such as bananas, prunes, baked potato can help and electrolyte drinks taken before exercise and after can ward off cramps.
Another way to increase your electrolytes is an Epsom Salts bath. Studies have shown that an Epsom Salt bath 2 to 3 times a week, using 500g—600g of Epsom Salts each time can increase your sulphate and magnesium level.
And for some instant relief there is a Homeopathic remedy called Cramp Stop that has had good results, otherwise you can’t beat the good old stretch!
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CityRun is your weekly running fix! We offer social yet structured technical run squads based out of an inner city Auckland location - currently all starting from the Tepid Baths. We cater to runners of between 22min to 32min for a 5k race-pace, who can also run a minimum of 15 minutes non-stop. Each instalment of sessions is structured around 8-week blocks that build through progressions with plenty of coaching feedback to guide, motivate and teach. We provide 1-2 coaches at each timeslot below. Note - all mornings on hold for Winter
MON 6.30AM - EASY ENDUR (AIM - build gradually up to 45-75min non-stop)
TUE 5.25pm - DRILLS & REPS (AIM - isolate and improve movements plus add speed)
WED 6.30AM - VARIOUS (AIM - keep you fresh with Drills, Hills, Strength work etc)
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