Why Do Muscles Cramp During Exercise?

You're in the middle of your workout, and you're feeling great. Suddenly, your calf cramps, so you try to stretch it out...but the pain intensifies! What do you do now?

Learn how to prevent and get rid of muscle cramps.

If you've ever had muscle cramps, you know they can be extremely painful if not debilitating. Muscle cramps range in intensity from a mild ache to a severe pain.

Contrary to what we have been lead to believe, no one is certain what causes muscle cramps.
There are two scientifically respected theories about exercise and muscle cramps. The first, and most popularized, dehydration or the Electrolyte Imbalance Theory. It states that a muscle may cramp when water and electrolyte levels are depleted, making cramps more likely in hot or high humidity conditions.

Although there is significant evidence to support this theory it does not explain why a cramp can occur when fluid levels are maintained. Studies show that even when electrolytes are replaced at the same rate of loss cramping still occurs in almost 70% of athletes. So while dehydration is implicated for muscle cramps in high temperatures, why do athletes experience them at colder temperature?

This brings us to the second way a muscle may cramp, known as the Neuromuscular Theory. It is physiological in nature. The body has specific protective mechanisms involving the connection between the brain and muscular tissue. Our muscles are guarded by receptors, known as muscle spindles and the golgi tendon organ. Imbedded in our muscles, these receptors protect against over-contracting and over-stretching by sending electrical signals to motor neuron in the spinal cord. During normal contraction these signals are balanced.

However muscle fatigue can cause confusion in the receptor signals causing inhibition of the over-contracting mechanism, resulting in a cramp.

How do I prevent muscle cramps?

Preventing Electrolyte Imbalances

1. Hydration - Keep fluid levels up, especially in events lasting longer than 3 hours.

2. Nutrients - Keep electrolytes balanced with proper levels of calcium and potassium.

Preventing Neuromuscular Imbalances

1. Train adequately for the conditions.

2. Stretch the affected muscle(s) regularly for balanced receptor function.

How do I get rid of a muscle cramp?

1. Lower the intensity of exercise, or stop completely.

2. Try to stay relaxed and gently stretch the area.

3. Apply a firm pressure to the ends of the muscle (acts as a 'reset' button for the confused receptors).

Mike Booth
Registered Massage Therapist
http://www.massageathletica.com/

View the original article here

Using exercise to rid stress

Using exercise to rid stress
The following paragraphs summarize the work of stress experts who are completely familiar with all the aspects of stress. Heed their advice to avoid any stress surprises.

If you are someone that has a lot of stress, you may be looking for a way to loose it. There are many reasons for stress and one of them is health. If a person feels, like they are gaining weight or not as attractive as they once were, they may start to sink into a depression from stress. It is important to have a great method of exercise to release this stress and get your body and mind back in shape.
There are many things that you can do to relieve stress. You may want to exercise everyday so that you can keep the build up of everyday pressures away from your body. You can feel better when you are exercising because you know that you are doing something about it and this will only improve your health and state of mind.You can take long walks to relieve stress.
You can see that there's practical value in learning more about stress. Can you think of ways to apply what's been covered so far?
This is a good way to get exercise and get some fresh air to help you with your emotional problems that you have been dealing with. This is a good way to stay healthy as well as take the time for you to think about things and to figure out certain situations.
Joining a gym is another good idea. You can get a membership to a gym in just about any area. This is something that a person can do for them in order to get healthy and to burn off that terrible stress. This will give you something to look forward to at the end of the day and to get your body rid of the stress that you can accumulate in a day.
You can do some yoga or palates to help get stress out of your body. You can do this once a day or a few times a week. You can do this form of exercise to make your body stronger and to help reduce the stress that you are dealing with; this quiet time you have for yourself daily. It does not have to be for very long as long as you taking the time to do it.
You can do your exercises alone or you can have some friends or family join you. Either way, as long as you are having a good time and it is working to reduce your stress that you have in your life, then you are doing something productive for your life.
Of course, it's impossible to put everything about stress into just one article. But you can't deny that you've just added to your understanding about stress, and that's time well spent.