YMCA Healthy Living Magazine, powered by n4 food and health (Winter 2015) | Page 15

Treatment of cramps
Sports Dietitians Australia recommends the following
treatment for cramps:
• If cramping occurs in the calf muscle, grab the toes and
ball of your foot and pull them towards the kneecap.

Potassium imbalance

Like sodium, potassium is an electrolyte that is lost in sweat
and is crucial for optimal muscle function. Potassium levels
can be kept topped up by drinking potassium-rich sports
drinks, and eating potassium rich foods (e.g. bananas or
oranges), before, during, or after exercise. 

• Stretching increases the tension in the muscle, which
in turn stimulates the tension receptors to increase
their activity, thereby signaling the stretch receptors
to decrease muscle contraction. This greatly relieves
muscle pain as the muscle relaxes.

Calcium imbalance

Calcium is another electrolyte involved in muscle function.
Keep calcium levels maintained by drinking or eating calcium
rich foods such as milk, yoghurt or cheese. These make great
pre and post exercise snacks. 

Magnesium imbalance

Magnesium is yet another electrolyte that assists the muscles
to contract. Dairy foods, such as milk, yoghurt and cheese,
are rich in magnesium as well as calcium, so eating these pre
or post exercise is like getting two nutrients for the price of
one! Ensure you also include other magnesium-rich foods in
your day-to-day diet, by eating foods such as dark green
veggies, whole grains and nuts. 

Baseline diet

Don’t get caught in the trap of over-focusing on your diet on
the day of, and before exercise. Your day-to-day, baseline diet
is just as important. Eating a wide variety of foods will supply
you with a diverse range of nutrients and lots of energy to train
and allow your muscles to grow and repair themselves. Avoid
foods that are very high in fat, as having too much fat in your
arteries will reduce blood flow to your muscles. 
As you can see, there are a number of factors that affect your
risk of developing cramps. At the end of the day, I think the
most important thing you can do to reduce your risk of
cramping is to eat a well balanced diet, drink plenty of fluids,
train well and rest well each day.

Reducing the risk of cramps
Sports Dietitians Australia suggests the following tips
to reduce the risk of cramps:
1. Be fit. Cramps are less common in athletes who are
well trained and conditioned for the sport/event they
are training for or competing in.
2. Ensure adequate intake of carbohydrate before and
during exercise, which may help prevent premature
muscle fatigue.
3. Stretch before and after exercise.
4. Wear proper clothing. Loose comfortable clothes are
best. Tight fitting clothes can reduce blood flow to
muscles, making them more susceptible to cramps.

WINTER 2015 YMCA HEALTHY LIVING MAGAZINE

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