© Copyright 2005 Charlie Cory
If you are a runner, then I am sure that you will know
about calf cramps.
Imagine this scenario if you will. Let's say that you are
7.5k into a 10k run and the road starts to incline. Ever
so slightly, but enough to put that extra strain on your
legs as you try to maintain contact with the leaders.
And the temperature? Well, it's the morning, but it's
hot and liable to get hotter before the end. And to
make matters worse, you were so desperate to
maintain contact with the leading group, that you
forgot to take on liquid at the last feeding station. And
did you use tight fitting calf length socks? I know they
are all the rage, but why did you do it?
So what do we have here?
* Extra strain on muscles?
* Dehydration?
* Loss of essentials salts?
* Restriction of blood flow?
All in all, I think that we are describing running calf
cramps, waiting to happen.
I am not sure that anyone has definitive answer to the
cause of cramps, but there are certainly several steps
that you can take which could help save you from
disaster during competition, in any sport.
1. A Proper Warm Up
Ok, I know you know, but did you do it? If not, then
those cramps could be coming. Seriously, if you have
been involved in any sport to any level, then you will
be aware of the importance of a proper warm up. And I
don't just mean a brisk walk up the stairs to the
changing room either! A proper warm up should include
a routine that gently stretches your muscles to get
them ready for the increased exertion, and gets your
blood flowing around your body. Not only will a warm
help prevent calf cramps, they will also help prevent
some of the injuries that might occur when you put
sudden strain on cold muscles.
And whilst we are talking of warm ups, don't forget
warm downs as well. Warming down after exercise can
also help prevent cramping and reduce the risk of
injury.
2. Train Hard, Run Easy
Have you heard this before? No? Well you should give
it some thought, because it's true. When you train for
a sport, not only do you practice the necessary skills
required to execute which ever event you are
competing in, but you are also training your body for
the rigours of the event. To given an exaggerated
example, if you train for a sprint, and then try and run
a marathon, your body won't be ready. If you try it, I
think you could be in for some serious cramps.
Remember, train hard, run easy.
3. Water is Sport's Life Blood
Whenever you start to exercise, you start to sweat (or
you should). Sweat is nature's way of cooling you
down when you get hot, so, it's a good thing. And
since your body is mainly made of water, then you
should have plenty, shouldn't you? Well, considering
that you lose moisture from your body when you
breathe, sweating does take a lot of fluid out of your
system.
And your body will demand that it be replaced!
If you start feeling dizzy, or experience a rapid heart
beat, then these could be signs that you are starting
to dehydrate. I will take it as read that if your mouth
and lips feel dry, then you should be taking water on
board. It is not always possible to take on fluid during
sport, but always have some available as soon as you
are able to drink.
4. Sport A'int No Catwalk.
It's true! Sport is not a fashion parade. If you think it
is, then you are hanging out in the wrong place!
There's nothing wrong with looking cool whilst you
compete, but be practical. Don't risk injury (or cramps)
by wearing clothing that is too tight, and that restricts
your body's movement, either externally or via blood
flow. Believe me, I know. When I was younger, I used
tie up's on my socks whilst playing soccer (not as a
fashion statement you'll understand), just to keep my
socks up and my shin guards inside my socks. Three
quarters of the way through a game, my calves would
tighten up, and I would roll on the floor in agony. Once
it was understood, that I 'only had cramp', I was the
object of much derision, but believe me, cramp is far
from funny if you are the one suffering.
Wear appropriate clothing.
5. Eat Properly.
When you are sweating and working hard, not only do
you lose water, you also lose nutrients. There is
speculation that that athletes who get calf cramps
could suffer from low levels of potassium, sodium,
calcium, magnesium, and phosphorus. I am not
suggesting that you do low level analysis of your
breakfast cereal, but the message is clear. Look after
your body, and your body will look after you.
Eat sensibly, and eat the right foods.
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The article was written by Charlie Cory, who owns Home Fitness Online.
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