Muscles Cramps: Causes, Prevention, and Relief

Have you ever experienced the agony of waking up in the middle of the night with a muscle cramp? Then been unable to walk the next day for no apparent reason…yeah that was me this week! Muscle cramps can be debilitating and no one wants to endure them. Let’s explore the causes of muscle cramps and discuss ways to prevent and alleviate them.

Causes of Muscle Cramps

Muscle cramps can be triggered by various factors, including:

1. Muscle Fatigue: Overworking and exhausting the muscles during exercise can lead to cramping.

2. Dehydration: Insufficient hydration can disrupt the electrolyte balance in the body, increasing the likelihood of cramps.

3. Imbalance of Electrolytes: Electrolytes, such as potassium, calcium, and magnesium, play a crucial role in muscle function. An imbalance of these electrolytes can contribute to muscle cramps.

Prevention and Relief

To minimise the risk of experiencing muscle cramps, it is essential to:

• Stay Hydrated: Drink an adequate amount of water throughout the day, especially before, during, and after exercise.

• Maintain Proper Nutrition: Ensure you have a well-balanced diet that includes foods rich in electrolytes.

• Warm Up Properly: Prior to engaging in physical activity, perform appropriate warm-up exercises to prepare your muscles.

• Stretch before and after exercising!

Finding Relief

When a muscle cramp strikes, there are several steps you can take to find relief:

1. Stretch: Gently stretch the affected muscle to help alleviate the cramp.

2. Massage: Massage the cramped muscle, applying gentle pressure to help relax the muscle fibers.

3. Apply Heat or Cold: Some individuals find relief by applying a heating pad or a cold compress to the affected area.

4. Rest and Elevate: Allow your muscle to rest and elevate it if possible to reduce swelling and promote healing.

The accountability mirror 🪞

Monday: 11km base

Tuesday: 7km easy

Wednesday: 11km base

Thursday: 3km easy

Friday: 8km Intervals

Saturday: Rest day

Sunday: 32.79km Long run

Total distance: 72.3km

Total Time: 6 hours 37 minutes

That is it for this week!

hope you all have a good day!

Thanks 🙏

Arthur ⚙️

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