What Can Be Done About Calf Cramps?
The old charley-horse condition
Calf cramps can make a person miserable, even though there may be no nasty reason behind them. They're not greatly different from the abdominal variety but they usually appear for different reasons. Sure, they come and go fairly rapidly but they often leave residual pain that feels like bruising for some time, up to a day after the fact. It would be wonderful to be able to wave a magic wand and do away with calf cramps altogether but at least there are some practical things that can be done to prevent or treat them.
Be mindful during training
Some people are more at risk of suffering from calf cramps. Any athlete who plunges back into training after a down season can potentially bring them on by starting a rigorous exercise regime without easing in to it properly. This can also cause injury to ligaments or tendons. Consider a soccer player who may have spent the summer relaxing and enjoying life in general, who then focuses single-mindedly on his training. The kind of activities he would do make him a prime target for calf cramps. It's essential that any athlete, amateur or professional, perform adequate stretching prior to working out or engaging in training. Muscles should be warmed up in order to improve circulation and flexibility. Overexertion during training, combined with muscle fatigue can also result in cramping. Perspiring excessively can deplete essential minerals such as calcium, phosphorus, magnesium, sodium and potassium, all of which help to keep muscle cramps at bay. If the diet is lacking in these minerals, supplements can be of assistance. Training on days when the temperature is high should be kept to a minimum. Maintaining adequate hydration is of vital importance.
Avoid hindering circulation
Restrictive clothing should be avoided when exercising. This includes the use of shin guards for soccer players, which need to be tied on so that they don't become loose. Such hindrances to circulation are very unhealthy, especially during periods of high activity.
For chronic calf cramps sufferers, investigation may reveal issues with the muscle sheath (the tissue that surrounds the muscle). Sometimes it's possible for the muscle to outgrow this sheath, and during exercise, when engorged with blood, the sheath is unable to stretch adequately to enable the muscle's proper functioning. What may seem like calf cramps could instead be this condition, which rarely responds to conservative treatments and may require surgery.
Pregnancy
Calf cramps affect more than 50 per cent of pregnant women and usually begin in the latter half of the second trimester. The growing fetus depletes its mother's supply of calcium, which can be responsible for the cramping, but also, her activity levels may have diminished; this, in addition to her reduced mobility and increased body weight mean that calf cramps are almost inevitable.
To halt a calf cramp in progress:
- Take hold of the muscle with one hand and gently pull back on toes with the other.
- Point toes upward and heel downward to assist in relieving the spasm.
- Try walking as this can also help, especially if you can walk with your full weight on your heels.
