How to prevent muscle cramps?

I know those of you that have had a muscle cramp or spasm may be fearful of it reoccurring. So I know what to explore some of the contributing factors to muscle cramps. The aim of this is by minimising the contributing factors you will reduce the likely hood of getting muscle cramps. Dehydration Muscle cramps commonly coincide with dehydration. So good hydration before, during and after exercise is important, especially if the exercise exceeds one hour. So how much should you drink? Hydration guidelines are personal but the goal is to prevent excessive weight loss i.e. >2% of body weight. You can weigh yourself before and after exercise to see how much fluid you have lost through sweat. One litre of water weight 2.25 pounds. Depending upon on the amount of exercise, temperature, humidity, body weight and other factors you can loose anywhere from 0.4 to 1.8 litres per hour. A good rule of thumb is to always drink enough fluids so that your urine is clear, pale yellow & copious. Electrolytes Sodium & potassium are the major components of sweat. So anyone who exercises hard for more than four hours in heat such as marathon runners, triathletes, tennis players etc should replace the lost electrolytes. While a lack of sodium and potassium may contribute to muscle cramps, it should be noted that a potassium deficiency is unlikely as your body contains more potassium than even a marathon runner might lose during a hot, sweaty race. However you can rule out this as an issue by eating potassium rich foods such as bananas and oranges on a daily basis.   Replacing the sodium lost during sweaty exercise is vital and this can be done by having an endurance sport drink or a salty snack.

Previously I have explained what DOMS is, and why it plagues some people and not others and given you some ideas on how to prevent it.  Given DOMS can be so debilitating and demotivating I wanted to give you more tips on how to prevent DOMS. 1. Omega 3 Fatty Acids Omega 3 fatty acids, like those found in fish and flax oil, are a fantastic addition to your recovery arsenal. Your body can’t make them, so you have to eat them, they are found primarily in fish and wild game, and to a lesser degree in certain nuts and seeds.  They are powerfully anti-inflammatory and pro-recovery, and are protective to connective tissue, nerve tissue, and muscle tissue. 2. Protease Enzymes A study by Innerfield in 1957 showed that protease enzyme supplementation may have anti-inflammatory effects, and others have shown them to be specifically effective at reducing DOMS.  Protease enzymes include trypsin, bromelain, chymotrypsin and papain, and they help modulate the pro-inflammatory response by blocking pro-inflammatory prostaglandins and stimulating anti inflammatory processes.  If you go this route, make sure you get a formula that includes that piperine. This is an ingredient extracted from pepper that increases enzyme absorption by up to 60%.  You need this boost because enzymes don’t absorb that well in the gut. 3. Compression Tights Research found that marathoners who wore compression gear in the 24 hours after a race reported less soreness. The technical fabric supports muscle groups, reducing movement, which can result in less soft tissue damage. Compression can also boost circulation. However, to ensure the right level of compression, you’ll have to work out the size you need using your height and weight. 4. Foam Roller Most people are familiar with foam rollers and know that using it on sore muscles can alleivate the pain.  Remember using a foam roller may be painful and shouldn't be unbearable.  Personally I prefer receiving massage to foam rolling my own sore muscles.   Both sports and deep tissue massage can help alleviate DOMS too. References

Chair sitting is unique in that Gluteus maximi are totally relaxed at the same time as having an upright torso, and they are therefore not able to contribute to lumbar extension and back stabilization as they usually do. Without the help of the Gluteal muscles, the Erector Spinae muscles above become tired and painful in a very short time, and give up fighting to maintain the correct "hollow" in the lumbar spine. The diagram on the left indicates what happens to three key muscles when you spend long periods of time sitting. The Hamstrings (H) are shortened by sitting.  Also, during sitting, the Gluteus Maximus (GM) is relaxed and unable to tension the lumbosacral fascia.  This means the Errector Spinae (ES) muscle group must therefore perform the entire lumber extension workload. This article discusses the link between lower back pain and the following muscle problems:-

1. Shortening of the hamstring muscle.
2. Overworking of the Erector Spinae muscle group and the development of trigger points.
3. Overworking of the Iliopsoas muscle group and the development of trigger points.

• Diffuse achy - type pain radiating out from the groin area to the lower back, and possibly around to the side of the hip and the butt area. If the trigger points in the groin are not pressed, the pain is not sharp or stabbing.
• Relief of pain is often experienced by sitting down.
• Worse upon lengthening the iliopsoas, i.e. when one stands up, or straightens the hip joint.
• Worse for doing situps.
• Worsened by externally rotating the hip (i.e. making the knee cap look outward) when the hip joint is fully extended.
• In patients with sciatic nerve pain, lying flat on one's back with the legs out straight causes the trigger point tightened iliopsoas to compress the lumbar vertebrae together, with the result that the nerve roots of the sciatic nerve are compressed too.
• When lying flat on one's back, doing a straight leg raise reveals weakness on the affected side.
• In patients with sciatic nerve pain due to nerve root compression, lying flat on one's back with legs out straight stretches that trigger point tightened iliopsoas. The result is that the iliopsoas compresses the lumbar vertebrae together, and the the nerve roots of the sciatic nerve are compressed at the same time.