Understand the relationship between cramps and physical exercise.

Did you know that there is a relationship between cramps and physical exercise? Anyone who regularly practices physical activities knows how much cramps bother and hinder performance. For this reason, understanding what cramps are and how to avoid them is essential. If you practice physical exercise or are thinking about starting a regular exercise routine, even if it is just running, this article may be of interest to you.

Firstly, cramps are caused by an involuntary contraction of the muscles – they are not serious, but they cause discomfort that usually lasts around 30 seconds. They usually occur during or after physical exercise in the muscles of the legs, neck, hands, feet, calves, thighs and abdomen. It is also worth mentioning that this stiffness can occur in other muscles of the body.

Factors that trigger this type of contraction include side effects of drugs, metabolic changes (diabetes, anemia, alcoholism, hypoglycemia, hypothyroidism), stress, neurological diseases (myopathies and Parkinson's, for example), incorrect body posture, lack of certain minerals (such as potassium, sodium and magnesium), long periods of inactivity and vitamin deficiency.

Prevent cramp from occurring.

There are some steps you can take to prevent cramps from occurring. Knowing what they are will help you train more calmly, as the chances of this uncomfortable pain occurring are small.

• Make sure you drink plenty of fluids throughout the day and during training. Stay hydrated;
• When it comes to hydrating yourself, avoid tea, soft drinks, coffee or alcohol, as these are drinks with diuretic effects and cause dehydration.
• If your workout lasts longer than 50 minutes, it is recommended that you replace the minerals lost through sweating. Isotonic drinks are a great solution for this;
• Remember to stretch both before and after working exercise to give your muscles a break.
• It is not advised to work out the same muscles twice in a succession. Eat foods high in potassium, like bananas, tomatoes, and grapes.
• To build your physique, perform targeted activities.

Physical exercises to avoid cramps.

Some physical exercises are also recommended to prevent cramps from occurring. The following exercises should be done two to three times a week, with sets of 15 repetitions, and to perform them, you will only need a roller (an accessory used to relax the muscles).

Exercise 1 – Slide the roller from the Achilles tendon to the knee. It is necessary to apply pressure to the muscles.

Exercise 2 – Sit on the roller and move back and forth so that your muscles are under pressure. The movements should be short.

Exercise 3 – Slide the roller up to your thigh while sitting on the side of your body. Move quickly and firmly.

What to do when cramps appear?

When cramps appear, it is very important to take a break from physical activity while the pain is present. When the tingling sensation appears, there are some measures that can be taken.

• Give the painful area a gentle massage, as this will stimulate blood circulation;
• Slowly stretch the areas affected by cramps;
• After the pain subsides, drink some isotonic drinks. This way, the chance of the pain returning will be reduced.
• Apply a hot compress to the painful area. The pain will totally go away once the muscles relax.

We therefore conclude that the most important factor in preventing cramps is a diet rich in mineral salts and adequate training, which should be progressive and always accompanied by stretching before and after physical activities. If you are starting to practice physical activities, it is always important to be accompanied by a professional in the area, so that he or she can guide you on the best exercises for your physical condition.