This winter I have witnessed a vast increase of clients experiencing muscle cramps during their Pilates workouts. Muscle cramps occur when a muscle becomes tight (contracts) without you consciously trying to tighten it and will not relax. This involuntary tightening of a muscle most frequently occurs in the back of the lower leg (the calf), the back of the thigh (the hamstring) or the front of the thigh (the quadricep). Cramps in the feet, hands, arms, abdomen and the rib cage are also common.
Muscle cramps can be caused by a multiple of things, such as injury, overuse of this muscle, staying in one position for a long time, strain and low levels of particular minerals in the body. The most common cause of muscle cramps is dehydration. Because we live in such a hot and humid climate in Brisbane (and most parts of Australia) we are more susceptible to muscle cramps during activity, as we experience more fluid loss. Fluid is vital as it assists muscles to contract and relax in addition to hydrating muscle cells.
If the body does not maintain an adequate supply of water throughout the day, muscles will not work as effectively as they should and hence strain and cramping will occur. Drinking water throughout the entire day is a great proactive step to take to avoid muscle cramps during physical activity. The fact that it is winter and cold is no excuse not to drink water! Place a large water bottle at your desk in your eye line and/or make the effort to take a water bottle in your bag with you wherever you go. A lot of our clients drink Green Tea Hawaii, a highly concentrated form of green tea and noni, with their water pre and/or post workouts, which keeps their muscles hydrated and their energy levels high. Click here to find out more about Green Tea Hawaii.
These inconvenient cramps can also be subdued by stretching the muscle when you feel it about to cramp. Or better yet, take a proactive approach and try to stretch the muscles that you feel are tight throughout the day as well as before and after your workout. See our blog post from last week about stretching for more information!
Muscle cramps can also occur when your body experiences low levels of minerals such as potassium, calcium and/or magnesium.
Potassium is essential for muscle cells to function at their greatest efficiency. Low levels of potassium will result in these cells being unable to re-energise as quickly as is required. The best water to treat low potassium levels is to eat potassium-rich foods, such as bananas, strawberries, avocados, kiwifruit, oranges, apricots and cantaloupe. Beef, turkey and fish are also full of potassium and are absorbed more effectively when eaten alongside green leafy vegetables, tomatoes, mushrooms, peas and/or beetroot. Oral potassium supplements can also be taken to ensure that one's potassium level stays within a healthy and steady range. Many multivitamins on the market contain potassium. Ask your doctor and/or a specialist about which supplement they recommend.
Calcium is fundamental for normal muscle and nerve function, among other things. To increase your calcium intake try to consume more green leafy vegetables such as spinach, sardines and salmon, red beans and/or seaweed. Dairy products also contain high levels of calcium, as do oranges and several cereals.
Magnesium regulates numerous biochemical reactions in the body, including muscle and nerve function, blood glucose control and blood pressure. This mineral can be found in green leafy vegetables as well as legumes, nuts and whole grains. This mineral has also been added to some cereals and other fortified foods. Magnesium supplements are another way to go to get your recommended daily intake, however we suggest that you go to a health food store, pharmacy or see a doctor for assistance instead of buying online. Bottled, mineral and tap water also contain magnesium, so drink up! (NB: the amount of magnesium in water varies due to the brand and source of the water).
In summary: Get on the water, get into the habit of stretching and fill your body with foods rich in potassium, calcium and magnesium to avoid those pesky muscle cramps!
x the Premium Pilates team
image from http://ksi.uconn.edu.
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