Avoiding Muscle Cramps

Muscle Cramping can be debilitating for some runners. They are unpredictable, painful and can last for several minutes. But what causes them and why do they affect some runners and not others?? We aim to answer these and many other questions. We....Outline the definition of muscle cramps and discuss their potential causes and symptoms. Highlight some nutrition and lifestyle strategies to help prevent and/or manage muscle cramps Discuss how to put these strategies into place so you can minimise the risk of muscle cramps occurring during your next run/raceSHOW NOTES:(05:08)Defining Exercise-Associated Muscle Cramps (EAMC) and acknowledging its prevalence in athletes (11:26)Introducing the two currently acknowledges theories as potential CAUSES of exercise-associated muscle cramps:The hydration and electrolyte theoryThe Neuromuscular dysfunction theory(18:36)Concentrating on potential risk factors in the development of EAMC in some athletes including:High intensity, long duration and hilly terrain running Premature muscle fatigue Race/competition - due to running at a higher than usual intensity  Age – older runners at greater riskLong history of running  (24:47)FEMALE FACTORSMen appear to be more prone to EAMC than women (25:57)Outlining some nutritional strategies to help prevent or manage EAMC including:Pickle juice and other vinegar-based fluidsSpices including: chilli, ginger and cinnamonElectrolyte balance, especially: sodium, magnesium, potassium and calcium (37:44)Highlighting the importance of NOT using quinine to prevent or manage EAMC.(42:48)Considering some lifestyle factors to help support or prevent EAMC including:For Support:Stop/pause running Rest until the pain/cramping has subsidedMassage the area Magnesium salt bath and sprayTo Prevent:Strength training and plyometrics Suitable rest and recovery between training sessionsStretching before and after a runRegular Mg baths and spray(53:08)Giving ideas of how to put the nutritional and lifestyle factors into practice including:Drinking the vinegar-based fluids regularlyDrinking the fluids at the same time as stretching to minimise time to recoveryIntroduce the therapeutic spices into the diet REGULARLYTest magnesium status so nutritional supplementation can be targetedRemember to prioritise REST and SLEEP (1:01:26)KEY TAKEAWAYS1) Remember there are many different potential causes of muscle cramping including medical conditions and medications, which would require consultation with a medical professional2) Exercise-associated muscle cramping is thought to be a temporary but intense and painful condition that may last for seconds only up to several minutes and onset generally occurs during or shortly after exercise3) To-date there are two potential causes of EAMC that have been extensively researched:Electrolyte imbalance or deficiencyNeuromuscular dysfunctionhowever the true cause still remains elusive4) There are many potential risk factors for the development of EAMC so it is recommended you try to determine YOURS and diminish them if within your control5) There are several nutritional approaches to support EAMC including: electrolyte drinks, pickle juice and certain spices. Which approach to use will depend on the potential cause/triggers of YOUR EAMC.6) Remember, it is...