Stop Muscle Cramps in Their Tracks

Muscle cramps can make completing a workout painful and sometimes impossible. Find out what causes muscle camps and learn how to stop them in their tracks.

What causes muscle cramps during exercise?

* Working harder than necessary

* Fatigue

* Dehydration

* Being out of shape

* Failing to stretch

* Working out in extremely hot locations

* Improper running techniques

* Sodium deficiency (due to sweating)

Preventing muscle cramps during physical activity

Always warm up before exercising, being sure to stretch the muscles thoroughly. Be sure to stretch the hamstrings, quadriceps and calves since they are more prone to getting cramps than other muscles.

Improve physical fitness over time to prevent muscle fatigue, which can cause cramps.

Keep well hydrated by drinking water throughout your workout, and rehydrate after exercising.

Deep lung breathing is also important, especially when jogging or running. When breathing from your lower lungs, your abdomen should raise and depress. One should start off slow when running, and slowly increase speed to prevent muscle cramps.

Your body needs fuel to exercise, but you want to avoid eating right before exercising. "If you have a problem [with cramps after] eating two hours before, eat three hours before," says Jeff Galloway, a 1972 Olympian and seasoned runner.

Food and drinks to relieve muscle cramps

- Bananas

Bananas provide a good source of potassium, and studies have shown that a lack of potassium plays a part in causing muscle cramps. Next time you get a side ache or another muscle twinge, peel a banana to stop it in its tracks.

- Pickle juice

Scientists at Brigham Young University tested the effects of pickle juice on muscle cramps. Ten college students participated in the study. Muscle spasms were induced with a mild electrical current after physical activity. The participants received either water or pickle juice. Water did not relieve the pain; in contrast pickle juice alleviated the muscle cramps around 40 percent faster. In fact, it was shown to relieve pain 35 seconds after drinking it, if not sooner.

NFL teams understand the power of pickle juice, and the Philadelphia Eagles are one team that believes in the power of pickle juice. It was kept a secret for a while because teams didn't want the competition knowing about it. "It's been a hidden secret. Teams didn't want to divulge the secret because it's an edge on the competition," said Pickle Juice Sport president, Brandon Brooks.

- Magnesium water

Magnesium is critical for nerves to send signals to the muscles. Magnesium water is a great alternative to regular water when exercising.

Sources:

National Sports Medicine Institute

Web MD

Women's Health Magazine (online)

Los Angeles Times (online)

American College of Sports Medicine

The Boston Globe (online)

More from Rebecca Bardelli:

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How to Burn 200 Calories in a Half Hour Playing the Wii

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Rebecca completed courses in Medical Terminology, Administrative Medical Assisting, and Coding and Billing. She is recognized by the National Healthcareer Association as a Certified Billing and Coding Specialist (CBCS) and Medical Administrative Assistant (CMAA). In addition, Rebecca is a former gymnast and is avid about yoga, swimming and other athletic activities.