4 Ways to Prevent Muscle Cramps during Sports
Muscle cramps are a common form of injury during sports. This happens because of sudden muscle contractions that last for a few seconds or minutes. In addition to making it uncomfortable, this condition can also interfere with ongoing sports sessions. Well, so you avoid muscle cramps when exercising, consider the four tips to prevent muscle cramps during the following exercise, let’s!
# Causes of Muscle Cramps during Sports
When exercising, the body will lose a lot of fluids. This condition increases the risk of dehydration and loss of minerals the body needs, such as sodium, calcium, and magnesium. As a result, muscle nerves become more sensitive and trigger muscle contractions suddenly. Excessive use of muscles, pinched nerves and lack of blood flow to muscles can also trigger muscle cramps during exercise.
# Prevents Muscle Cramps when Sports
Although it often happens out of a will, muscle cramps can be prevented in the following four ways:
Heating before Exercising
To prevent cramps, you can warm up for 5-10 minutes before light intensity exercise and 10-15 minutes before heavy intensity exercise. In addition to preventing muscle cramps, warming up before exercising can also increase body temperature, increase blood circulation, prepare joints, and improve exercise performance.
Plenty of drink water
Because of the amount of fluid lost, you need to drink plenty of water before, during, and after exercising. Ideally, you are encouraged to drink 200 milliliters of water before exercise, 177 milliliters every 15 minutes during practice, and 500 milliliters for every 0.5 kilograms of weight loss after exercise. In addition to replacing fluids lost during exercise, drinking water can also prevent the occurrence of muscle cramps due to a lack of fluids (dehydration).
Cooling after Sports
Besides warming up, you are also encouraged to cool down after exercising. If not, blood pressure drops dramatically, which can cause stress to the heart, dizziness, and fainting. By cooling down, blood pressure and heart can return to normal, the mind relaxes and calms the muscles of the body.
Pay attention to Electrolyte Intake
Water is indeed enough to replace fluids lost during exercise. But if you exercise for more than an hour, you also need to consume electrolyte drinks. This is because electrolyte drinks can help the body hydrate quickly and restore minerals that have been lost. One study even found that athletes who consume electrolyte drinks have higher stamina and are more agile than athletes who do not consume them. Therefore, The American College of Sports Medicine recommends athletes consume 0.5 liters of electrolyte drinks two hours before exercising to prevent dehydration, which can trigger muscle cramps while using. To get electrolyte intake, you can consume fruit juice, vegetable juice, a mixture of water and salt, and electrolyte drinks that are sold on the market.