Calf cramp
Calf cramps are painful and sustained spasms of the Gastrocnemius (lateral head and medial head) or Soleus muscles of the lower leg. Unfortunately, those who regularly exercise are prone to calf cramps, possibly due to the regular contraction of the calf muscles during most activities. Although all is not known about the causes of calf cramps, there are some major factors which seem to have a notable impact of the likeliness of cramp occurring.
What is “cramp”?
We purposely and voluntarily contract the muscles of the body to move our limbs. We make countless movements during our daily lives, all of which are controlled by muscle contractions. Muscle spasms occur when a muscle contracts involuntarily, and commonly last no more than a couple of seconds. Muscle spasms can cause discomfort. A prolonged and sustained muscle spasm is a muscle cramp, and can be quite painful.
Muscle cramps are very common, especially among those who exercise and perform endurance based activities. Football players, for example, are very prone to cramping of the calf and upper leg.
What causes cramp and how can cramp be treated?
There are various reasons why the calf may cramp. Below is a list of various factors which may cause calf cramping.
• Low magnesium levels in the blood.
• Low potassium levels in the blood.
• Dehydration.
• Sustained muscle activity.
• Resting in an awkward position.
• Injury.
• Electrolyte imbalances.
• Insufficient stretching before and after exercise.
• Muscle fatigue.
Some simple steps can therefore be taken to reduce the likeliness of developing muscle cramps, and also treat cramp once it has occurred.
• Softly massage the area after cramp has occurred.
• Apply some heat to affected area, which will improve circulation and muscle flexibility (caution: heat and cold can also cause cramping in some individuals).
• Ensure plenty of fluids are consumed during the day, and especially before, during and after exercise. Increase fluid intake during warmer days.
• Increasing potassium may help. Foods and drinks high in potassium include; bananas, tomatoes, potatoes and orange juice.
• Salt intake may be insufficient and therefore increased salt levels in the diet may help reduce cramps.
• Warm up and cool down before and after exercise. Also gently stretch the muscles before and after exercise.
• Consume a balanced diet, ensuring at least five portions of fruit and veg each day.
• Take time to rest and fully recover between workouts.
<< Bodybuilding & Fitness Articles & Resources << Bodybuilding, Fitness & Strength Training Articles
Back to the Fitness Uncovered Blog Homepage
"Calf cramp" is one of many fitness articles, resources and tools found on www.FitnessUncovered.co.uk. Find helpful links below...
