MUSCLE CRAMPS: Do they cramp your style?

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MUSCLE CRAMPS: Do they cramp your style?

Post by sid » 17 Jan 2008, 11:51

MUSCLE CRAMPS: Do they cramp your style?

"I get excruciating cramps when I play tennis in the heat. Could something be wrong with my diet...?"
"I cramped so badly during the marathon. I had to quit a few yards from the finish line. I just couldn't go any further."
"Should I drink pickle juice to prevent cramps...???"

If you've ever experienced the excruciating pain of a severe muscle cramp, you may fearfully wonder if it will strike again. You may also wonder if nutrition imbalances are at the root of the problem and if diet changes would be the simple solution.
Muscle cramps are poorly understood. Historically, no one has been able to predictably cause a muscle to cramp; this hindered the ability to study the underlying mechanisms that contribute to the these unpredictable spasms. Just recently, researchers have found a way to cause cramps. Hopefully, this will open the door for more research on ways to prevent them from happening.
We do know that muscle cramps most commonly occur among athletes who work their muscles to the point of exhaustion. The overexertion theory of muscle cramps goes like this: When a muscle gets tired, the numerous muscle fibers that comprise the muscle fail to contract in a synchronized rhythm. This is likely related to overstimulation from the nerves that trigger the muscles to contract.

What to do
What should you do if you get a cramp? Popular remedies include massage, stretching, accupressure (relaxing the affected muscle by applying pressure to it), and giving yourself a hard pinch squarely on the upper lip.
What about nutritional remedies? Previous theories have suggested cramping is related to fluid loss and electrolyte imbalance. These theories do not always hold true. (For example, musicians, who do not get sweaty, often complain of muscle cramps.) Yet, if you are plagued by cramps, you should at least rule out any possible factor that might contribute to getting them. Here are a few food tips to help you rule out theoretical nutritional causes.

Theory #1. Lack of water.
Cramps often occur when an athlete is dehydrated. (But even athletes who are well hydrated get cramps.) To reduce the risk of dehydration-associated cramps, simply drink more than enough fluids before, during, and after you exercise. On a daily basis, drink enough fluids so you have to urinate every two to four hours. Your urine should be light colored and copious. During extended exercise, drink as much as tolerated, optimally 8 ounces every 15-20 minutes.

Theory #2. Lack of calcium.
Calcium plays an essential role in muscle contractions. Anecdotal stories suggest that athletes who eliminate calcium-rich dairy products can become plagued by muscle cramps. For example, a ballet dancer who added yogurt and skim milk back into her diet reports her cramps disappeared. A mountaineer resolved his muscle cramps by taking calcium-rich Tums.
Exercise scientists question the validity of these anecdotes, believing a calcium imbalance is unlikely to be the cause of muscle cramps. After all, the bones are a calcium reservoir and can supply the body what's needed for proper muscle contractions. Never-the-less, to rule-out any possible link between a calcium-poor diet and muscle cramps, I recommend that athletes plagued by cramps consume calcium-rich foods at least twice a day, such as lowfat milk on cereal and a yogurt for a snack. This good nutritional practice certainly won't hurt them, and may possibly help.

Theory #3. Lack of sodium.
Many health-conscious athletes restrict their salt intake on a daily basis, believing this will help prevent blood pressure problems. However, if these athletes are losing a significant amount of sodium through sweat, they may be putting themselves at risk for developing a sodium imbalance that could contribute to cramps. This situation is most likely to occur in extreme sports such as an Ironman triathlon or 100-mile trail run, particularly if the athletes have consumed only plain water during the event, no sodium-containing food or beverage.

Theory #4. Lack of potassium.
Athletes who sweat heavily may lose some potassium, but they are unlikely to become potassium depleted. And if they did, the whole body would be affected--not just one muscle. Never-the-less, eating more potassium-rich fruits and vegetables will hurt no one. Theory #5. Lack of pickle juice. Some football players and athletic trainers swear two ounces of pickle juice taken ten minutes before exercise prevents cramps. The reasons are unknown and untested, but there's no harm in trying...!

The above suggestions are only suggestions, not proven solutions. But you might want to experiment with these dietary tips if you repeatedly suffer from muscle cramps. Adding extra fluids, lowfat dairy products, a sprinkling of salt, extra fruits and vegetables, and even some pickle juice certainly won't harm you and may possibly resolve the worrisome problem. I also recommend you consult with a physical therapist, athletic trainer or coach regarding proper stretching and training techniques. Nutrition may play no role at all.
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Post by poncho » 17 Jan 2008, 12:07

cayalah Sid. info nih. ilmu yang aku cuma tau tak sampai 1%.
bravo Sid!
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Post by Anna_nAch » 17 Jan 2008, 16:17

lamer dah aku x berposting nih...hehehhehe

Bab cramp nih.. dulu maser skolah sokmo cramp, kalau taim malam mesti kena tarik mengkarung... biasanyer bila musim sukan rr.. heran gak.

Taim trekking, maser awal2 dulu pun selalu cramp (kenangan di Gerah masih terbayang2). Tapi pas aku amalkan standby air garam lam beg, syukur dah xder dah cramp bagi aku.. may be sebab aku kurang sodium kot. Taim take 5, aku minum sikit..sepanjang trekking aku.. Mujarab bagi aku, orang lain xtau ler plak.
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Post by orga » 17 Jan 2008, 16:33

anna..baru balik betapa eh,ekeke..lama benar tak online..

kalo gi camping biasa aqu pakai garam bukit wat minum atau masak-memasak..sbb garam bukit lg byk kandungan mineral dr garam biasa..
yg aqu tau pon,kurang garam nih mmg senang cramp kalo selalu berlasak2..
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Post by poncho » 17 Jan 2008, 18:25

lamer dah aku x berposting nih...hehehhehe
welkam bekkk Anna!

air garam ye. nak try aa minum air garam perisa blackberry pasnih.
takdelah kosong sangat rasanya. hehehe
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Post by Anna_nAch » 18 Jan 2008, 08:23

tenkiu..tenkiu..tenkiu...

mm..perisa blackberry... ors perisa oren aku tau laa... hikhikhik
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Post by sid » 18 Jan 2008, 11:32

"dah terantuk baru teradah"... itu lah aku

sebelum nih aku buat dek jer pasal krem nih, sehinggal lah terkene kat diri sendiri baru baru nih..
tu yg korek info pasal "krem" nih.. tidak boleh tidak..

"berat mata memandang berat lagi kaki yg krem tuh".. dulu bila org kene, aku boleh bagi counter pain pas tu sabar.. sabar... sikit jer, relek dulu ok, kalo dah ok kita jalan balik... masa tu tak kene batang idung sendiri pandai lah motivate org macam macam... tapi bila dah merasa keperitannye baru lah tau best ke tak best...

my advice: buat kawan2 yg akan kene sindrom krem nih.. tak perlu telan ponstan untuk menghilangkan cramp.. pasal tak jalan gak.
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Post by gogoyeaha » 17 Feb 2008, 04:36

(kenangan di Gerah masih terbayang2)
hohoho....ngai oh ngai...komen seket.

sid,
anna tahu cramp vs ponstant apa yg akan berlaku. hehehe

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Post by Syahrul_Penang » 17 Feb 2008, 04:38

ada cam rupa2 tidur atas trek tak...he...he...

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Post by gogoyeaha » 17 Feb 2008, 04:59

ada cam rupa2 tidur atas trek tak...he...he...
siap dengan berdengkurq tu...hehehe

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Post by Syahrul_Penang » 17 Feb 2008, 05:03

agak2 ngai ada rupa jadi pak gat tak time tu?...

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Post by gogoyeaha » 17 Feb 2008, 05:16

ngai?
mcm lelaki kucing ada lah. hehehe
woii...dah la kacau topic org ni.
mintak maap ye tuan tanah

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Post by poncho » 18 Feb 2008, 10:49

Sid,
kita sama. dah terantuk baru mengadah. adehhhh.
aku kena kat wrong place at the wrong time. duhhhh..macam nak koma je. tapi mengenangkan gaung di kiri dan kanan, terpaksa jadi patung je buat 3-4 minit. macam siut. bahana kurang garam dalam makanan 2 hari lah ni. sarapan pagi tu agak tawar. lagi satu, beban di beg juga perlu diambilkira. heavy-loaded boleh menyumbang kepada cramp kalau dibawa dalam jangka masa yang agak lama.
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Post by sany ADALAH alger » 18 Feb 2008, 15:22

back in early 2005 i had the worst muscle cramps anyone can think of as out of the sudden most of my lower abdomen (pusat sampai la ke kaki) was unable to reflex.
its was scary but luckily i was in control and not panic.
heard that all the shebang is due to dehydration....not enuff liquid in my body.
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Post by Anna_nAch » 20 Feb 2008, 12:08

cess.. pandai noo ngutuk aku..

sid,
masa aku dolu2, xkenal air garam, aku telan gak ponstan.. samada phsycology atau memang dia berkesan...at least aku leh gak melangkah semeter dua... tapi dah lama2 asik overdose..aku tidoq jerlah atas trek...peduli haper aku.. :twisted:
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Post by pendaki bebas » 21 Feb 2008, 11:47

dl ms aku mula2 start mendaki penah gak kena cramp..
tp skrg alhamdullillah dh x kena..sbb aku mengamalkan garam berlebihan dlm makanan :lol:

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Post by sid » 21 Feb 2008, 12:56

cess.. pandai noo ngutuk aku..

... tapi dah lama2 asik overdose..aku tidoq jerlah atas trek...peduli haper aku..
ni ke solution terbaik kalo nak destress balik kaki yg krem tu??
ikut testimoni ngai & ana nampak macam best jer method nih..




ngai, aritu ko tido kat LWP YY kenapa?? :evil:
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Re: MUSCLE CRAMPS: Do they cramp your style?

Post by maclan » 07 Jan 2009, 17:50

klu kaki kawan krem ni..elok ke klu kite urut kaki dia?
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Re: MUSCLE CRAMPS: Do they cramp your style?

Post by sid » 12 Jan 2009, 13:15

klu kaki kawan krem ni..elok ke klu kite urut kaki dia?

What should you do if you get a cramp? Popular remedies include massage, stretching, accupressure (relaxing the affected muscle by applying pressure to it), and giving yourself a hard pinch squarely on the upper lip.
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Re: MUSCLE CRAMPS: Do they cramp your style?

Post by dedek » 12 Jan 2009, 19:14

sori tumpang lalu...!!!

Mase aku g Training The traineer dulu la... ader sorang traineer emergency respone tu ckp kn garam tu nak meresap ker "muscle" agak lambat la lebih kurang 45minit belot ker??
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Re: MUSCLE CRAMPS: Do they cramp your style?

Post by orga » 13 Jan 2009, 01:22

garam ni byk jenis kalo ikot nama saintifik nye..
so lain mineral lain kadar resapannya..
pastu bergantung jugak kt kecekapan organ tubuh mengangkutnya..
so lain org lain kadar resapannya biarpon mineralnya sama..
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Re: MUSCLE CRAMPS: Do they cramp your style?

Post by yonrawk » 13 Jan 2009, 09:44

Aku jarang cramp...... tapi aku rasa lakan, setakat ni yang efective aku pakai minyak susu kambing. Pakai time berpeluh, mujarap dlm masa 5 minit je. Aku beli minyak susu kambing kat langkawi dulu, kat area kl ngan tempat lain aku tak pernah jumpa lagi. Minyak dia kaler putih dan panas.
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Re: MUSCLE CRAMPS: Do they cramp your style?

Post by maclan » 13 Jan 2009, 11:05

minyak susu kambing?

minyak panas ke,,,,
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Post by biNGai » 13 Jan 2009, 17:06

cess.. pandai noo ngutuk aku..

... tapi dah lama2 asik overdose..aku tidoq jerlah atas trek...peduli haper aku..
ni ke solution terbaik kalo nak destress balik kaki yg krem tu??
ikut testimoni ngai & ana nampak macam best jer method nih..




ngai, aritu ko tido kat LWP YY kenapa?? :evil:
gile punye lama korg nyembang tak asyer aku pon..hehe


sejarah anna krem kat gerah? hahaha..mmg siyut laa..tuh bkan krem kaki, krem bijik mate namenyer wakaka..

err bila masa lak aku tido kat YY? aku bkan kate YY, manyak woo sejarah aku tido on trek kat merata trip on multiple reason ekekeke


petua org asli : amalkan minum secawan air garam setiap pagi sebelum melakukan kerja-kerja berat..
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Re: MUSCLE CRAMPS: Do they cramp your style?

Post by yonrawk » 14 Jan 2009, 14:32

minyak susu kambing?

minyak panas ke,,,,
Panas bro.. :mrgreen:
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Re: MUSCLE CRAMPS: Do they cramp your style?

Post by Lt.Cmdr. Kamal Ariffin » 14 Jan 2009, 15:03

Itu bukan minyak Boxing ke yang jual kat Langkawi tu.
Ada orang pangil Minyak Kuda.
Itu balang suma Siam mali punya. :evil:

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Re: MUSCLE CRAMPS: Do they cramp your style?

Post by span » 15 Jan 2009, 13:40

Itu bukan minyak Boxing ke yang jual kat Langkawi tu.
Ada orang pangil Minyak Kuda.
Itu balang suma Siam mali punya. :evil:
ada 1 lg minyak panas tahap gabannye
nama dia winter oil
kalo sapu, krem ilang oooo
tp x leh amalkan sbb ari 2 minyak 2 tumpah kat atas tikar getah leh mengelembung tikar 2
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Re: MUSCLE CRAMPS: Do they cramp your style?

Post by pr oli » 15 Jan 2009, 14:20

Itu bukan minyak Boxing ke yang jual kat Langkawi tu.
Ada orang pangil Minyak Kuda.
Itu balang suma Siam mali punya. :evil:
ada 1 lg minyak panas tahap gabannye
nama dia winter oil
kalo sapu, krem ilang oooo
tp x leh amalkan sbb ari 2 minyak 2 tumpah kat atas tikar getah leh mengelembung tikar 2
peh...
bhy ni bro....
leh wat kulit kaki ngelembung jgk ni....
selamt ker//// :?
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Re: MUSCLE CRAMPS: Do they cramp your style?

Post by span » 15 Jan 2009, 15:03

Itu bukan minyak Boxing ke yang jual kat Langkawi tu.
Ada orang pangil Minyak Kuda.
Itu balang suma Siam mali punya. :evil:
ada 1 lg minyak panas tahap gabannye
nama dia winter oil
kalo sapu, krem ilang oooo
tp x leh amalkan sbb ari 2 minyak 2 tumpah kat atas tikar getah leh mengelembung tikar 2
peh...
bhy ni bro....
leh wat kulit kaki ngelembung jgk ni....
selamt ker//// :?


aku penah pakai ok jew
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Re: MUSCLE CRAMPS: Do they cramp your style?

Post by pr oli » 16 Jan 2009, 09:40

kalu mcm tu...
leh try jgk ni....
beli kat ner???....
baper hrga???....
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Re: MUSCLE CRAMPS: Do they cramp your style?

Post by JeNaL » 17 Jan 2009, 10:37

apa yang aku tau berkaitan dgn muscle cramp ni,

antara sebab
kekurang mineral tertentu dalam badan tak seimbang, cecair badan, hormon, dan kimia yang membenarkan kelancaran pergerakkan otot atau kegagalan sistem saraf itu sendiri. Biasanya ini berlaku akibat peluh yg keluar membawa bersama sumber mineral ini terutamanya potassium yang otot amat perlukan

antara rawatan
muscle cramp yang biasa berlaku adalah akibat kekurangan potassium dan vitamin E, jadi memakan makanan seperti Pisang atau nenas akan menambah semula mineral yang hilang ini. Selain itu juga calcium juga adalah penyebabnya, jadi minumlah susu.

antara pencegahan
- minum 6 hingga 8 cawan air sehari (ni yg biasa patut, kalu trekking campur la sendiri air peluh yg kluar dan yg wajib minum)
- warm up sebelum xtvt
- meminum air garam ORS ( boleh buat sendiri = 1L air + 2 suduteh Gula/Madu + 1/4 suduteh Garam...nak ada perisa tambah la perisa limau ke)
- nak sedap sikit minum 100Plus dengan Pisang atau Nenas
- nak lagi sedap makanan mcm PowerBar juga membantu (PowerBar Recovery)
- mengawal penafasan dgn lebih efektif
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Re: MUSCLE CRAMPS: Do they cramp your style?

Post by soulfly » 20 Jan 2009, 11:30

muscle cramp ni.. aku tak pernah kena lagi,

cuma lutut aku ni jer yang ada masalah aku rasa dah 7 bulan dah aku kena samapai la ni masih sakit lagi..
lama sangat...

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Re: MUSCLE CRAMPS: Do they cramp your style?

Post by PETZL@KL » 29 Jan 2009, 04:01

aku pon biase kne jgk..
lg2 kalo trek time sejuk + hujan..
kompom krem..
tp jgn amalkn sapu minyak or krim panas mase krem 2..
ade lg 1 jenis sejuk punye..MENZA ICE..
yg ni lbh elok..lps 2 hari relax baru massage dgn yg pns plk..
effect jangka pendek mmg kite rase same jer..
tp yg kite risau effect jangke pjg..xtau ape yg akan jd kpd kerier pendakian kite nt..
minum air garam, air suam byk2, 100+, mkn pisang nenas sume 2 langkah2 pencegahan yg baik..
yg plg penting training la bro sblm ikut mane2 trip... :lidah:
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Re: MUSCLE CRAMPS: Do they cramp your style?

Post by span » 29 Jan 2009, 15:59

kalu mcm tu...
leh try jgk ni....
beli kat ner???....
baper hrga???....

beli kat melaka
harga x tau arr sbb kirim kat sedara
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Re: MUSCLE CRAMPS: Do they cramp your style?

Post by JeNaL » 30 Jan 2009, 09:45

muscle cramp ni.. aku tak pernah kena lagi,

cuma lutut aku ni jer yang ada masalah aku rasa dah 7 bulan dah aku kena samapai la ni masih sakit lagi..
gi mengurut la mamak... pastu makan ubat mcm artril ke atau seangkatannya
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Re: MUSCLE CRAMPS: Do they cramp your style?

Post by adisos2002 » 30 Jan 2009, 13:40

Aku lak punya nasihat...
Jangan over streching... kang belum start jalan dah cramp :keke:
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Re: MUSCLE CRAMPS: Do they cramp your style?

Post by soulfly » 30 Jan 2009, 21:41

muscle cramp ni.. aku tak pernah kena lagi,

cuma lutut aku ni jer yang ada masalah aku rasa dah 7 bulan dah aku kena samapai la ni masih sakit lagi..
gi mengurut la mamak... pastu makan ubat mcm artril ke atau seangkatannya
terima kasih en,jenal sudi ingatkan aku,bukan apa aku takut nk jumpa tukang urut
depa urut sakit :lol:

bial aku ingat balik nasehat ko, tu aku terus gi urut dan skang alhamdulillah dah boleh main bola balik huhuhu :minum:
lama sangat...

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biNGai
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Re: MUSCLE CRAMPS: Do they cramp your style?

Post by biNGai » 01 Feb 2009, 00:30

mamak ;

kalo susah2 sangat ko tuka laa lutut ko dgn lutut lembu..gerenti beres masalah :keke:
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soulfly
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Re: MUSCLE CRAMPS: Do they cramp your style?

Post by soulfly » 01 Feb 2009, 00:35

mamak ;

kalo susah2 sangat ko tuka laa lutut ko dgn lutut lembu..gerenti beres masalah :keke:
ngaizs..
kalo aku tukar lutut lembu kang,lembu nk pakai lutut apa? :tembak: :kah:
lama sangat...

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orga
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Re: MUSCLE CRAMPS: Do they cramp your style?

Post by orga » 01 Feb 2009, 01:09

kalo aqu..ubat ospital pon ubat ospital gak..
tp cara kg pon aqu try jugak..tp kena panel yg diyakini la..
ubat herba pon lg elok sebenarnya..tader chemical..
try ubi jaga+tengkuk biawak+akar dawai tengok..
rebus nisbah 2:1:1 ..minum sikit2 dulu..
ketum pon ok tp ada side effect lain plak..
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