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INSPIRATION
a cramp response as part of an innate survival
mechanism to protect the body from damage
or injury. The cramp effectively forces an
athlete to slow down during a race if energy
reserves run low, or exercise intensity exceeds
a certain threshold.
When considered in the context of a protective
mechanism, cramping is, therefore, more
closely related to our ability to sustain effort at
higher intensities for prolonged periods of time.
The fatigue factor
This thinking aligns with neural fatigue theory,
which suggests that neuromuscular fatigue
and the loss of inhibitory reflexes cause the
excessive muscle activity during exercise that
cause most cramps.
Several studies into this theory have identified
various EAMC risk factors, such as previous
cramping experience (if you’ve cramped
before you’re more likely to cramp again),
the repetitive nature of the exercise, higher
exercise intensities, and limiting a working
muscle’s range of motion.
Also, neural fatigue-related cramps seem to
occur most frequently in
two-joint muscles like
your hamstrings, quads,
calves or biceps because
these muscles work as antagonistic pairs –
contracting one muscle requires the relaxation
of the opposing one.
Essentially, as we fatigue, the mechanism
that causes a muscle to contract becomes
overstimulated, while the mechanism that
causes muscles to relax is under-stimulated.
This overstimulation results in a loss of
neuromuscular control, which will eventually
result in a sudden, sustained, involuntary
muscle contraction – a cramp.
This type of functional muscle cramp relates
to a lack of adequate training or conditioning
because a muscle may be unable to
withstand the forces imposed on it.
This would explain why you cramp
during races and not while training
– you’re pushing harder for longer
than your muscle or muscles are
able to sustain the effort.
Finding solutions
What this means is that, depending on which
muscle or muscles cramp, you have a variety
of potential remedies at your disposal. The
easiest issue to address is ensuring adequate
hydration and electrolyte intake during races.
If the same muscles cramp during races, then
you may need to address a strength imbalance
(a qualified biokineticist can address this) or
review your training programme to identify any
possible conditioning shortfalls.
4 steps to help
alleviate cramps:
When a cramp sets in, or you start to feel
the initial twitches, you should:
1. Decrease your pace or intensity.
2. Don’t stop, if possible. Keep moving
the muscle and try to extend it
through a fuller range of motion.
3. Sip on a carb-electrolyte drink or a
gel to see if this helps – be careful
not to drink too much, though.
4. If a cramp sets in, stretch the
affected muscle with a simultaneous
contraction of the opposite
(antagonist) muscle to try and calm
the reflex.
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