OTHER TIPS

Muscle Cramp
Thursday, March 04, 2010

Mental Toughness in Sports
Thursday, March 04, 2010

Heat Exhaustion
Thursday, March 04, 2010

Delayed onset muscle soreness
Thursday, March 04, 2010

Dehydration
Thursday, March 04, 2010

Muscle Cramp

If you have experiences a "charley horse" you probably still remember the sudden, tight and intense pain caused by a muscle locked in spasm. A cramp is an involuntary and forcibly contracted muscle that does not relax. The most common muscle groups affected by cramps include the calf/lower leg, hamstrings (back of thigh) and quadriceps (front of thigh). Cramps may also be felt in the feet, hand, arm, abdomen and along the rib cage, may last 15 minutes or longer and vary in intensity. A muscle cramp can reoccur multiple times before it goes away.

Although the exact cause is unknown, some believe that inadequate stretching and muscle fatigue contribute. Other factors may include working in intense heat, dehydration and depletion of salt and minerals (electrolytes).

Treatment

Muscle cramps will usually go away on their own. It is recommended that you:

• Stop doing whatever activity triggered the cramp.
• Gently stretch and massage the cramping muscle, holding it in stretched position until the cramp stops.
• Apply heat to tense/tight muscles or cold to sore/tender muscles.
• Drink water at regular intervals if thirsty. Drink fruit juice or sports beverages.