exercise equipment

If you are a runner
then I am sure that you will know about calf cramps.

Imagine this scenario if you will. Let's say that you are 7.5k into a 10k run and the road starts to incline. Ever so slightly
but enough to put that extra strain on your legs as you try to maintain contact with the leaders. And the temperature? Well
it's the morning
but it's hot and liable to get hotter before the end. And to make matters worse
you were so desperate to maintain contact with the leading group
that you forgot to take on liquid at the last feeding station. And did you use tight fitting calf length socks? I know they are all the rage
but why did you do it?

So what do we have here?

* Extra strain on muscles?
* Dehydration?
* Loss of essentials salts?
* Restriction of blood flow?

All in all
I think that we are describing running calf cramps
waiting to happen.

I am not sure that anyone has definitive answer to the cause of cramps
but there are certainly several steps that you can take which could help save you from disaster during competition
in any sport.

1. A Proper Warm Up

Ok
I know you know
but did you do it? If not
then those cramps could be coming. Seriously
if you have been involved in any sport to any level
then you will be aware of the importance of a proper warm up. And I don't just mean a brisk walk up the stairs to the changing room either! A proper warm up should include a routine that gently stretches your muscles to get them ready for the increased exertion
and gets your blood flowing around your body. Not only will a warm help prevent calf cramps
they will also help prevent some of the injuries that might occur when you put sudden strain on cold muscles.

And whilst we are talking of warm ups
don't forget warm downs as well. Warming down after exercise can also help prevent cramping and reduce the risk of injury.

2. Train Hard
Run Easy

Have you heard this before? No? Well you should give it some thought
because it's true. When you train for a sport
not only do you practice the necessary skills required to execute which ever event you are competing in
but you are also training your body for the rigours of the event. To given an exaggerated example
if you train for a sprint
and then try and run a marathon
your body won't be ready. If you try it
I think you could be in for some serious cramps.

Remember
train hard
run easy.

3. Water is Sport's Life Blood

Whenever you start to exercise
you start to sweat (or you should). Sweat is nature's way of cooling you down when you get hot
so
it's a good thing. And since your body is mainly made of water
then you should have plenty
shouldn't you? Well
considering that you lose moisture from your body when you breathe
sweating does take a lot of fluid out of your system.

And your body will demand that it be replaced!

If you start feeling dizzy
or experience a rapid heart beat
then these could be signs that you are starting to dehydrate. I will take it as read that if your mouth and lips feel dry
then you should be taking water on board. It is not always possible to take on fluid during sport
but always have some available as soon as you are able to drink.

4. Sport A'int No Catwalk.

It's true! Sport is not a fashion parade. If you think it is
then you are hanging out in the wrong place! There's nothing wrong with looking cool whilst you compete
but be practical. Don't risk injury (or cramps) by wearing clothing that is too tight
and that restricts your body's movement
either externally or via blood flow. Believe me
I know. When I was younger
I used tie up's on my socks whilst playing soccer (not as a fashion statement you'll understand)
just to keep my socks up and my shin guards inside my socks. Three quarters of the way through a game
my calves would tighten up
and I would roll on the floor in agony. Once it was understood
that I 'only had cramp'
I was the object of much derision
but believe me
cramp is far from funny if you are the one suffering.

Wear appropriate clothing.

5. Eat Properly.

When you are sweating and working hard
not only do you lose water
you also lose nutrients. There is speculation that that athletes who get calf cramps could suffer from low levels of potassium
sodium
calcium
magnesium
and phosphorus. I am not suggesting that you do low level analysis of your breakfast cereal
but the message is clear. Look after your body
and your body will look after you.

Eat sensibly
and eat the right foods.