TATAP Extension

Concerning Muscle Cramps

By : Edgar Michael T. Eufemio MD APOA

Im pretty sure a good number of you have suffered from cramps during the course of your play whether you’re an elite competitor, a weekend warrior or a beginner.Some of you get it even in bed sometimes,right?Man it must really hurt when those toes curl up on you.

Muscle Cramps usually result from your body’s inability to regulate heat. It is one of the symptoms of exertional heat stroke.They can also be due to hyper-excitable muscles or an effect of muscle spasms or strain.

BODY TEMPERATURE

The temperature control center is located in the hypothalamus in the brain,depending on the demands on the body, exercise brings about changes in an individual’s the following:

A. Heart rate and contraction

B. Blood Pressure

C. Skin blood vessel dilation

D.Perspiration patterns

when we exercise, core body temperature increases, sweat transfer heat from the skin to the environment.Assuming an athlete does not have any medical problem, like heart disease or thyroid abnormalities, and is not taking anthistamines, diuretics, cocaine or any anti-depressants ( these impair sweat patterns), muscle cramps are simply due to hyperthermia, an increase in core temperature , and the body’s failure to counteract this.

FACTORS THAT AFFECT THIS ARE THE FF:

A. Playing environment – avoid hot and humid gymnasiums

B. Attire – Choose cloths that have light colors and are cool.

C. Amount of sweat one produces

D. Age – Older ahtletes have less body water and also sweat less

E. Hydration

IMPORTANCE OF HYDRATION :

roper hydration is the single most important nutritional factor affecting athletes performance.the problem is some COACHES believe that fluids consumed during exercise are not good for the athletes,these makes them heavy and slow and that training an athlete to exercise with out water “hardens” them; making them do better during actual competition.

Take note that thirst is not a good indicator of fluid status. Significant losses have occured by the time dehydration is experienced, and thirst is usually quenched before fluids are adequately replaced.

when the body fluids requirements are not met, sweating decreases in an effort to consereve water.This causes the core temperature to rise to dangerous levels. Athletes may then experience dizzinness, weakness, nausea, and vomiting, mental impairment and muscle cramps.( with out the muscle cramps, it spounds pretty much like a bad hangover..)

If not corrected, this may even lead to seizures, organ failures,coma, and even death.

HYDRATION GUIDELINES :

Two important measurements for monitoring fluids status ae body weight and urine output.So next time you go to the gym make sure you bring a scale and a bedpan ( just kidding) my usual advise?two cups of water or juice an hour or two before exercise and a cup every fifteen minutes thereafter.( well just drink and you’ll be okay )

If you exercise for more than an a hour you’re better off with sorts drinks,these provides fluids,carbohydrates(simple sugars like glucose or sucrse) and electrolytes(sodium,potassium,chloride,phosphorus and magnesium) and are better tasting than plain water.

In general, athletes who eat a well balanced diet do not need electrolyte supplementation.As always i advice to my athletes that proper training and nutrition can spell the difference between being a champion and being a spectator.and im not talking about a day before, i mean weeks and months before an event.