by Lorra Garrick

Created on: May 14, 2007

Calf Cramps

Calf cramps can be exceedingly painful, and everyone has experienced this pain at least once in their life. The most agonizing pain comes at some point during your sleep, but painful cramp pain can also occur during athletic training. They can instantly halt whatever it was you were doing.

What really goes on when a calf cramp comes on, which can take only a few seconds from painless to horribly painful? There are actually several causes of calf cramps.

Dehydration is one of them. This doesn't mean gasping for water as though you've been wandering in a 100-degree desert for days. You can be dehydrated and not even feel thirsty. To prevent this, make a point of drinking six to eight glasses of water every day, whether or not you are thirsty for it. You don't have to drink a whole glass at once. You can sip throughout your waking moments. Lack of hydration can speed up the calf (and stomach) cramping process.

Not getting enough rest is the next cause, or over-exercising. Calf cramping can occur if you're pedaling hard on a bicycle for a prolonged period, exceeding the time that you normally spend pedaling. Or an extra-long hiking bout up steep grades can cramp the calves up. The cramping can come on suddenly, and if you're a few miles from the trail head, you have no choice but to continue hiking for that distance, making the cramping worse.

Vitamin deficiency is the third possible culprit. It's believed that the depleted levels involve phosphorus, magnesium, calcium, sodium and potassium.

Insufficient warming up also can lead to calf pain. Stiff calves are more vulnerable to cramping up.

Lastly, poor circulation, as a result of tight socks, can cramp calves.

An obvious solution is to cease the activity, or take a rest if you're out in the wilderness, and massage the affected area. Also do some stretching, and drink water. But to prevent calf cramps, it's important to warm up before exercising. I always see people jumping on the treadmill and going straight into a 6 or 7 mph run; no slower jog preceding it, not even a walk. It's also not smart to exit fast running and enter straight into a seated position. Transition out of fast running to slow running, and then a few minutes of walking, if you are vulnerable to calf cramping.

Slip in calf stretching throughout your workout, even if it's an upper body day. While you're waiting for someone to finish up on the seated chest press equipment, for instance, do some calf stretching.

Drink water before, during and after exercise, whether or not you are thirsty.

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