What causes leg cramps?
December 13th 2011 12:30
Muscle cramping is a common problem encountered by athletes and nonathletes alike. Defined as painful involuntary skeletal muscle contractions, cramps may be categorized as either nonexercise related or exercise related. The etiology of the former group may involve hormonal, electrolyte or metabolic imbalances, or it may result from long-term medication. Traditionally, such cramping was believed to arise from dehydration, electrolyte imbalances (including magnesium, potassium and sodium), accumulation of lactic acid, or low cellular energy levels. Age also seems to predispose individuals to cramping--the phenomenon may develop later in life for people who exercise for years without prior problems. Other factors include increased body weight and improper footwear. Eccentric muscle contraction and other musculoskeletal injuries can contribute to the problem.
Prophylactic stretching of the major muscles of the lower limbs for at least five to 10 minutes during warm-up and cool-down periods can help prevent cramps. The importance of flexibility cannot be overstated, particularly for older athletes. Other recommendations include minimizing running hills and stairs (limiting eccentric contractions); undergoing a biomechanical evaluation of your exercise technique; making sure shoes and other equipment are appropriate and not excessively worn.
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