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From Fellrnr.com, Running tips
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Cramps are spasmodic, painful, involuntary muscle contractions. This page is focused on Exercise Associated Muscle Cramps (EAMC), though there are other types. Many runners suffer from cramps, and sometimes cramps can be severe enough to prevent the completion of an event, or catastrophically impact performance. What causes cramps and how can they be prevented? SadlyWhile there is no 'magic bullet', no one seems there are some promising possibilities to know, but here is what I’ve found outtry that have few downsides.
==Hydration and Electrolytes==
==Altered Neuromuscular Control & Stretching ==
There is some support<ref name="Schwellnus2009"/> for the idea that cramps are neurological in origin. Altered neuromuscular control means that there is a disruption of the nervous control of the muscle, rather than a problem purely with the muscle itself. There is some evidence<ref name="Helin"/> that muscles that are cramping have a higher level of electromyographic (EMG) activity and that a return of the EMG level to baseline correlates to recovery. The level of EMG is also reduced by static stretching, which has lead to an interesting theory<ref name="Schwellnus1997"/>. This theory is based on the idea that a cramping muscle loses its inverse stretch reflex. This inverse stretch reflex is stimulated by a prolonged stretch and causes the muscle to relax. If a muscle’s inverse stretch reflex becomes weakened, it will tend to contract strongly. The theory also explains why cramps are more likely to occur in muscles that are contracting in a shortened position (calf, hamstring).
There does appear to be a link between Hypokalemia (low potassium) and cramping, but is actually very unusual without medication or a serious medical condition such as kidney problems or AIDS.
==Recommendations==
There are no solid recommendations guarantees I can make, but here are some suggestions that may help. * Ensure you have adequate sodium and electrolyte levels, as well as good hydration before starting to run. ** I would recommend consuming salty foods and drinks between runs. Personally I drink water with added salt at a ratio of 1/4 teaspoon table salt to a quart of water several times a day when the weather is warm. I also add salt to my salads and other food, aiming to add at least 1-2 teaspoons of table salt each day. I use my taste as a guide as well; if salty food appeals, I eat salty, but if salty tastes bad, then I don't bother. ** Try consuming pickle juice before and possibly even during runs. * Train so that your race is not beyond your capability. * Stretch regularly using static stretching.
* Perform [[Heat Acclimation Training]] for races that may be warm
* Stay hydrated; it won’t help with the cramping, but it’s still important! [[Practical Hydration]]
<ref name="Schwellnus1997">http://www.ingentaconnect.com/content/tandf/rjsp/1997/00000015/00000003/art00005 Aetiology of skeletal muscle "cramps" during exercise: A novel hypothesis</ref>
<ref name="Helin">http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1478386/pdf/brjsmed00052-0048.pdf Physiotherapy and electromyography in muscle cramp</ref>
<ref name="pickles">Reflex inhibition of electrically induced muscle cramps in hypohydrated humans. http://www.ncbi.nlm.nih.gov/pubmed/19997012</ref>
<ref name="NYT">NYT Phys Ed: Can Pickle Juice Stop Muscle Cramps? http://well.blogs.nytimes.com/2010/06/09/phys-ed-can-pickle-juice-stop-muscle-cramps/</ref>
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