Tips to avoid muscle cramps during or after Gym
Many people experience muscle cramps after gym exercise and it’s a very common phenomenon. It not only disrupts your exercise but also, it’s a painful experience that can hamper your daily routine. Muscle cramps also take a longer time to recover and it can be challenging. To help prevent muscle spasms and cramps while working out, there are various extremely effective strategies and techniques to ensure that you have smoother workout and post workout experience. Below mentioned is a detailed guide about the causes of muscle cramps in the gym and tips to avoid those painful muscle cramps after workout.
What is a Muscle Cramp?
Muscle Cramps or Spasms happen when one or more muscles in your body contract and do not relax. It can result in severe pain and can happen suddenly. There can be various causes of muscle cramps such as dehydration, irregular blood circulation or muscle fatigue.
One of the major causes of muscle cramp is the lack of fluid commonly known as Dehydration. The imbalance of electrolytes can hamper muscle function. Electrolytes such as sodium, potassium, calcium, and magnesium help in healthy nerve signals to reach the muscles, which are extremely crucial for the contraction and relaxation for the movement. A slight imbalance can cause muscle cramps/spasms.
Another very strong factor for muscle cramp is muscle fatigue. When you overwork your muscles during exercise it can lead to muscle fatigue, making them very prone to cramps. Also, poor blood circulation can hamper the supply of nutrients and oxygen to the muscles, which can also result in cramps.
Staying Hydrated
To prevent muscle cramp, the simplest and extremely effective way is to keep yourself hydrated because it keeps your muscles lubricated. The best time to hydrate is before your workout, because it helps your muscles to function properly. Try to have a minimum 8-10 glasses of water throughout the day. While working out, sip water constantly to stay hydrated. Consider a drink full of electrolytes for some extra minerals because through sweating you lose electrolytes. Even after you are through with exercise, continue to hydrate yourself to help your body recover and balance those electrolytes.
Apart from water and energy drinks try consuming a lot of fruits and vegetables as it helps retain water in your body and contribute to overall health and hydration. Try having fruits that are high in water content for example- watermelon, oranges and cucumbers.
Maintaining Electrolyte Balance
Like we already mentioned above, electrolytes play a vital role in keeping your muscles healthy. Try to consume foods rich in electrolytes into your diet that can help prevent cramps. Consume bananas, spinach, and yogurt in abundance if you workout. These foods are rich in potassium and magnesium. For proper calcium intake eat leafy vegetables and dairy products. To consider supplements for additional electrolytes is also recommended if you find it challenging to get enough electrolytes from your diet. However, try to consult a healthcare professional before starting any supplements.
Proper Warm-Up
Before you dive into hardcore workout routine it is extremely important to do a proper warm-up. It helps prepare your muscles for intense physical activity ahead. Try to stretch your body, run over a treadmill, do leg swings, rotate your arms in a circular motion, and do torso twists. This helps your muscles to prevent and reduce the risk of post workout muscle cramps.
Regular Stretching
Once you hit the gym, the first thing you should consider doing is to start your sessions with stretching. Stretching is important before and after finishing your workout. It helps prevent muscle cramps. Spending a minimum 10-15 minutes stretching all the major muscles can be beneficial. It has its perks for example- it relaxes the muscles, provides flexibility, and you tend to be less prone to muscle cramp. Try to incorporate yoga into your routine that can be beneficial for overall wellbeing too. By practicing stretching, your overall muscle flexibility will improve and there will be less chances of a cramp.
Pacing Yourself
When you start workouts, try to start at a slow pace and gradually build the intensity with the ongoing duration. It allows your muscles to adapt to the workout and also reduces the risks of getting cramps/spasms. Try to take a break (twice a week), as rest is crucial for muscle recovery. Over working out without taking a break can increase the risk of cramped muscles.
Maintaining Proper Nutrition
When you work out, you require a well-balanced diet that should be rich in proteins, carbohydrates, and healthy fats. It is as important as giving rest to your muscles. When you consume foods rich in proteins it helps in muscle repair, when you consume carbohydrates it provides energy for intensity, and similarly when you consume healthy fats it helps the overall wellbeing. Have smaller meals for example healthy snacks rich in protein and carbohydrates after every 30-60 minutes before your workout. It fuels your body for the intense workout and also helps prevent cramps. Not skipping meals and having it on proper strict timings is also recommended.
Using Proper Techniques
Most of the body cramps happen due to not following the correct form and posture during exercises. Not following the correct technique can strain muscles and increase the chances of muscle cramps. Always consider and consult a fitness trainer if you’re unsure about the form of an exercise, consider watching instructional videos of workouts as it helps in following the correct forms and postures. Always use the weights that match the strength levels of your body because lifting more than your endurance can easily fatigue the muscles and give muscle cramps.
Massage and Foam Rolling
Try to get a massage after your intense workout session because it helps in relaxing overworked muscles and also improves blood circulation that reduces the risk of spasms/cramps. Use a foam roller for massages as it is one of the most effective self-myofascial techniques. It helps in reducing muscle stiffness, helps to improve muscle flexibility, and also reduces muscle soreness.
Wearing Proper Attire
To prevent muscle cramps, it’s important to wear comfortable and breathable sportswear or athleisure for better movement and absorption of sweat. Uncomfortably tight clothes during workouts can hamper the proper blood flow and cause muscle cramps. Try to invest in good-quality athleisure wear and running shoes. Proper shoes help reduce strain on muscles, and provide crucial support.
Natural Muscle Relaxants
Try to keep naturally formulated muscle relaxers like sprays or ointments in your gym bag. If you get a muscle cramp while working out, addressing it quickly can help faster recovery. Look for a muscle relaxant with no side-effects.
To continue your fitness journey smoothly without the hindrance of muscle cramps is important. To prevent muscle cramps, it’s important to stay hydrated, follow a proper diet plan, do warm-ups before workouts and to keep a naturally formulated muscle relaxant in your gym bag. Follow the above instructions and live your life healthy while avoiding muscle cramps.