STONEHEARTH GAME SIZE TO PREVENT CRAMP HOW TO
STONEHEARTH GAME SIZE TO PREVENT CRAMP PLUS

RELATED: How Running Gait Influences Speed and Fatigue How to fix and prevent quad cramps Stimulation frequencies used in some research to induce fatigue don’t always match up with what naturally occurs in humans, and the variations in cramp susceptibility between individuals still isn’t explained, either.

Still, this theory isn’t without its own questions and limitations. The findings that cramps tend to occur late in competitions and, as previously mentioned, when triathletes are racing at higher intensities relative to their training, also support neuromuscular fatigue as the cause of cramps. This theory is supported by studies showing increased baseline electromyographic activity in runners’ and triathletes’ muscles between or after bouts of cramping, as well as by studies showing altered reflex activity with muscle fatigue in animal models. Muscles contracting at already shortened lengths are particularly at risk, and this type of cramping tends to be confined to a specific muscle group.

The basis of this theory proposes that an overloaded, fatigued neuromuscular system leads to an imbalance between excitatory impulses and inhibitory impulses, causing involuntary, sustained muscle contractions. This brings us to the “altered neuromuscular control” theory of muscle cramping. RELATED: How Much Salt Do You Need While Training and Racing? Quad cramping: Fatigue factors So, then, hydration and electrolytes might be part of the story, but perhaps not all of it.

Still, serum electrolyte levels might not reflect what is occurring within muscles and cells, with often normal circulating sodium concentrations post-exercise despite an overall body deficit. Studies of Ironman athletes have failed to demonstrate any clinically significant differences in body mass loss or serum electrolytes between cramping and non-cramping athletes, with similar findings seen in marathon runners. Inducing mild and significant (with moderate electrolyte loss) dehydration did not increase cramp susceptibility in some investigations. Increased cramping has been associated with large fluid and electrolyte losses in tennis and football players, particularly in hot and humid conditions. Dehydration and electrolyte imbalance are theorized to sensitize and increase mechanical pressure on nerves, leading to cramps. Historically, industrial workers found that sodium depletion provoked cramps, while rehydrating with a saline solution relieved them. RELATED: An Injury Guide for Triathletes Quad cramping: Nutritional factorsĭehydration and electrolyte depletion has been postulated to contribute to muscle cramps. In reality, nailing down an exact cause or mechanism that applies to all athletes in all situations is difficult, if not impossible, so let’s take a deeper look at these two main theories. More recently, abnormal spinal reflex activity in tired muscles has been implicated-basically, fatigue makes nerves and muscles to go haywire. Regardless of risk factors, cramps can negatively affect any athlete – so what causes them, and how can we prevent them?Ĭonventional thinking commonly links nutritional factors to exercise-associated muscle cramps, in particular dehydration and electrolyte depletion, especially sodium. Multiple studies of Ironman athletes have shown that cramp risk increases with racing at higher-than-normal intensities and faster race times. A large study of runners linked underlying chronic disease, medication use, allergies, prior muscle or tendon injuries, and greater running experience to a greater risk of cramping. Some athletes seem to be more prone to cramps than others. These quad ramps can range in severity, from small short-lived spasms to episodes of painful “locking up” that can entirely derail races. Cramping is extremely common, occurring in up to 67% in triathletes, with Any muscle can cramp up, but the quadriceps are one of the most commonly affected.

STONEHEARTH GAME SIZE TO PREVENT CRAMP PLUS

For access to all of our training, gear, and race coverage, plus exclusive training plans, FinisherPix photos, event discounts, and GPS apps,Īs anyone who has ever raced a triathlon can attest, quad cramps suck.

Stonehearth game size to prevent cramp