a CHARLEY HORSE is: An acute agonizing spasm caused by prolonged contraction at the muscle fiber level. The cramp can last minutes. Causes include: post exercise--often many hours post exercise--due to buildup of lactic acid... or small areas of muscle damage; after repetitive movement--such as five miles on a treadmill at constant speed and elevation without changing cadence or style; exercising more than usual: Over fatigued muscles; sitting or lying in an awkward position, which compromises circulation; excessive sweating or exercising with a fever or in hot conditions; Loss of potassium or sodium; insufficient intake of calcium; Treatment and avoidance Many books say massage and stretching. If you massage a cramping muscle you will certainly strain it; if you try to stretch a cramping muscle you’ll strain it some more. Do this: Place the cramping muscle in its shortest anatomical position. For the calf, this means bringing the foot back to your butt--the position in which the calf is least likely to remain in spasm because you have “told” the stretch proprio¬ ceptors the muscle is in its absolute resting position. As it relaxes, you can use gentle touch followed by gentler massage...a slow kneading to locate the sore spots. Then use ice alternating with low temperature moist heat to further relax the muscle and bring nutrients in...while flushing wastes out. Eat something with sodium and potassium; bananas and oranges work well. Take a tum or glass of milk for calcium; add an anti-inflammatory for pain. Diazepam and diphenhydramine can help, too. In 12 hours you may be able to take an easy run. If the cramp was due to a severe strain, you may need several rest or cross-training days. Except in the case of a minor spasm while exercising, hold the stretching until after the acute phase. Avoid heat for the first 48 hours.
Vitamin B-complex has been shown of use for leg cramps in one study. Quinine is also helpful but has side effects. Tonic water is a good source of quinine. A glass before going to bed may help; the liquid may help too!
Dehydration is a major cause of muscle spasms. Drink plenty of caffiene free and alcohol free liquids. Drinking 8 glasses per day is nonsence for intensive exercisers. You can lose 8 glasses of fluid in one hour of exercise. Drink until your urine is light yellow.
Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)
Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)