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Quite often runners and exercisers experience painful muscle cramping either during or
immediately following a strenuous exercise bout and as a result, these types of cramps have
become known as Exercise Associated Muscle Cramps or EAMCs. Much confusion surrounds the
causes of EAMCs including dehydration to electrolyte imbalances. This article aims to explain the
latest model for describing EAMCs, how to prevent them and how to deal with them once they
occur.
What is a muscle cramp?
A muscle cramp is defined as a painful, involuntary, spasmodic contraction of a muscle. The
muscle remains contracted and may last for a few seconds to several minutes. The muscles most
prone to EAMCs are those that cross two joints - for example the calf muscle called the
gastocnemius (crosses the ankle and knee joint) and the hamstrings (cross the knee and hip joint).
What causes an EAMC?
There are many theories surrounding the cause of muscle cramps. Some proposed causes are
fluid loss and dehydration, electrolyte imbalances (sodium, potassium, magnesium), heat and
congenital/inherited conditions. Recent evidence collected by Professor Martin Schwellnus at the
Sports Science Institute of South Africa indicates no strong relationship between these causes and
exercise cramps. After completing several studies and studying the results of other experiments
using electromyography or EMG (measures muscle nerve electric activity), Schwellnus has
proposed a novel model of the cause of EAMCs.
What is the new model for identifying the cause of EAMC's?
Dr. Schwellnus identifies two possible factors that may affect nerve activity - causing excessive
muscle stimulation to contract and resulting in a cramp. The first suspected factor is fatigue; since
motor nerve firing patterns have been demonstrated to be irregular during conditions of fatigue.
The second factor is proposed as resulting from the muscle working too much on its "inner range"
or "on slack".
To explain this concept it must first be understood that a muscle cannot work efficiently if it is not
at its optimal length - a muscle works progressively less efficiently when overly stretched or overly
loose/on slack. The protein filaments (actin and myosin) that make up muscle fibers require an
optimal "overlap" to be able to generate force.
The position of the body's joints determine muscle length, so it follows that muscles that cross two
joints like the gastroc and hamstrings might be more likely to operate in the slackened position and
experience a cramp. For example, consider a free-style, swimmer who performs flutter kicks at the
ankle with a slight knee bend. The flutter kick involves the ankle flexing and extending in a small
range very near the plantarflexed (toes pointed) position. Couple this with a slight knee bend, and
it makes the gastrocnemius muscle even more "passively insufficient".
Muscle physiology plays crucial role in the understanding of EAMC's. Most significantly, the small
cellular bodies of the muscle spindle and the Golgi Tendon Organ (GTO). The muscle spindle is a
tiny cellular structure usually located in the middle portion of each muscle fiber. Very basically its
role is to "switch on" a muscle and determine the amount of activation and the strength and speed
of the contraction. The GTO is a small structure located in the tendon that joins the muscle to a
bone. This structure senses muscle tension and performs the opposite role of "switching off " the
muscle in order to protect it from generating so much force as to rip right off the bone.
Dr. Schwellnus suggests that when a muscle works within its inner range and/or when fatigued,
muscle nerve activity shifts progressively toward muscle spindle activity (contraction) and less
toward GTO activity (relaxation). More specifically, the nerves that control the muscle spindle
(Type IA and type II nerves) becomes overly active while the nerves that controls the GTO (Type
Ib nerves) become under active or inhibited. The result of this nerve activity imbalance is an
uncontrolled, painful cramp.
What do I do if I experience an EAMC?
If you should experience an EAMC, the best solution is to perform a gentle, passive stretch of the
affected muscle. Do not attempt to walk or run it off. Slow, passive stretching will act to restore
nerve balance to the muscle by increasing the activity of the GTO, while simultaneously
minimizing that of the muscle spindle. Stretching increases tension in the tendon, which is sensed
by the GTO.
The result is a relaxation of the contracted muscle and a breaking of the muscle cramp. For
example, in the case of the swimmer mentioned earlier, to stretch the gastrocnemius he or she
may perform a standard calf stretch while pushing against a wall or use a stretching strap or cord
to pull the foot up toward the shin. To accentuate the stretch, it is important that the knee remain
straight, since as mentioned this muscle crosses the knee joint.
How do I prevent EAMC's?
The best way to control and prevent EAMC's is to begin a regimented stretching routine. It may be
beneficial to perform dynamic stretches after a brief warmup at the beginning of the exercise
session or workout. Dynamic stretches involve using functional movements such as lunging,
squatting and reaching and can be used to simultaneously train balance and core stability while
sensitizing the muscles in preparation for exercise. In fact, dynamic stretches if performed
correctly, may actually serve as a warm-up in themselves.
Static stretching may be more effective at the end of the exercise session as part of the cool down,
as the muscles will be warm and more pliable. The best long-term solution to control EAMC's
however is to restore muscle balance throughout the body by combining stretching with a well-
designed functional strength training routine -concentrating specifically on core stability.
In conclusion, muscle cramping is a complex condition and this article has hopefully provided the
reader with a new perspective on the scientific relationship between exercise and muscle
cramping. The fact that cramps occur most often in the situations described make this model a
very plausible and practical one. It is hoped that this information will assist the casual exerciser
and professional athlete alike in understanding and dealing with exercise related muscle cramps.
David Petersen is a Personal Trainer/Certified Strength and Conditioning Specialist and the owner
and founder of Body Tuneup Shop Inc. based in Clearwater, Florida. More articles, information
and client testimonial video clips can be found at http://bodytuneupshop.com
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The only course directly aimed at getting fit but still look stylin' in clothes. Women's Course Just
Launched! Visit
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==== ====