Are You Struggling with Muscle Cramps?

Exercise-associated muscle cramps can result from a variety of factors affecting the neuromuscular system. If these occur for you, take a look at the following factors to investigate why.

Dehydration can cause cramping Check urine color to ensure that it is pale yellow. This indicates you are adequately hydrated. Keep up with fluids and electrolytes, especially sodium.

Cramps can be a medication side effect. Assess carefully what you are taking. Too much caffeine can increase excitability of nervous system, which can increase the likelihood of cramps.

💤 Insufficient Sleep
Are you getting enough sleep? Being tired can cause cramping. Sleep loss reduces muscle glycogen and time to exhaustion.

🏃Changes in Training:
Has there been a change in your training? Increased frequency, duration and intensity of training or the start of new program, can increase cramping. To avoid this and actually get better results from your training, we recommend to visit and check tips.

☀️Hot/Humid Climate:
Cramps are more likely to occur in hot/humid climates causing premature fatigue, but note: they can occur in any climate.

🍽️ Nutrition
Eating a balanced and varied diet, where you are eating regularly can prevent cramps. Ensure adequate carbohydrates – otherwise your glycogen tank might be low, leading to fatigue. If cramping is occurring frequently, take a look at what you are eating days leading up to your workouts, hours before your workouts, and after your workouts. A solid nutrition plan involves fueling consistently.

🤕Injury status:
Pain, and overall stress can increase nervous system excitability. This can lead to cramping.

😫Psychological State
Stress can increase nervous system excitability.

🛌 Rest
Rest days are important in one’s training program to normalize neuromuscular activity. This prevents overuse, strain. Without sufficient rest, and days off, the muscles can be prone to premature fatigue.

🩺Underlying medical condition
Cramping can be due an allergy or medical condition (for example, radiculopathies, Parkinson’s disease, hypothyroidism, diabetes mellitus, vascular problems, electrolyte disorders, and metabolic myopathies can lead to cramping PMID: 17602031.)

PMID: 34185846

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