Here is a question I received from a former client.
"…I noticed with the increased exercise that I'm getting a
lot of lower leg cramps. The cramping is usually in
response to any prolonged brisk walking or running. My
personal trainer suggested that I might be lacking
magnesium, so I've been taking magnesium, but I haven't
seen any improvement. Suggestions?"
There are many possibilities. Before I even consider
nutritional deficiencies, I look first to body mechanics.
Often a long-standing or undiagnosed misalignment in the
hips/pelvis will cause lower leg cramps. Even a
misalignment in your shoulders and upper back can lead to
lower leg cramps. A good chiropractic or osteopathic
adjustment can work wonders for that.
A common cause for these kinds of cramps is improper body
mechanics during exercise. Your gait may be off. You may
not have the proper kind of walking shoe for your body.
Your posture may not be in good alignment and walking may
exaggerate that. You can check body mechanics with your
personal trainer, chiropractor, osteopath, Alexander
technique practitioner or cranial sacral/ zero balance
therapist.
Muscle cramping related to exercise might be a result of
imbalance in the body's electrolyte balance – minerals such
as potassium, calcium and magnesium. Taking a good green
drink helps with this. Plus, a good multi-mineral
supplement can work well. I favor a coral calcium mixture
that contains magnesium and potassium plus trace minerals.
A vitamin E deficiency can also cause muscle cramps.
Related to electrolyte imbalance is making sure that you
stay well hydrated during exercise as well as throughout
the day. Dehydration by itself is one cause of muscle
cramps. Unless you are an endurance athlete, the preferred
fluid replacement during exercise is plain cool water.
Drink enough water before, during and after exercise but be
careful not to over-hydrate during exercise.
Although some people think that universal exercise
hydration guidelines can be followed others believe it is
too easy to over-hydrate (hyponatremia - a problem
resulting in disturbances in the fluid electrolyte balance
which may result in serious neurological responses) and
recommend a formula for determining sweat rate and the
appropriate amount of fluid consumption during exercise.
Drinking too much or too little during exercise can cause
problems and you should be aware of your own fluid needs
during exercise. The actual amount of water consumed during
exercise should be based on an individual's sweat rate. To
determine sweat rate weigh yourself before and one hour
after exercise. Subtract the post-workout weight from the
pre-workout weight. Then add in the amount of fluid
consumed during the workout. This equals the hourly sweat
rate.
A loss of 1 pound of body weight is equivalent to 16 ounces
of fluid. If you lost one pound during a workout and drank
16 ounces during the workout then your hourly sweat rate is
32 ounces. That means you should drink 8 ounces every 15
minutes. A weight gain from pre to post workout means that
you have over-hydrated either before or during the workout.
In addition to maintaining proper hydration during
exercise, it is important to avoid over-hydration before
exercising. To maintain good hydration throughout the day,
drink 1/2 ounce of water per pound of body weight during
the day to make sure you are well hydrated.
Muscle cramps are also related to acid/alkaline balance. An
acidic body is likely to feel achy and crampy after
physical exertion. To find out if you are acidic, get some
pH paper and test your morning urine.
Exercise results in lactic acid and if you are already
acidic an increase in lactic acid can trigger muscle cramps
and achiness. It helps to shower after you exercise. When
you sweat you are eliminating acids from your body and if
you don't shower these acids can be reabsorbed.
Unaccustomed physical exertion by itself can be a cause of
muscle cramping. Be sure that you are allowing the muscle
to have sufficient rest and recovery time between exercise
sessions. Plus, there are a number of conditions and
illnesses related to muscle cramping including: restless
leg syndrome; hormone imbalance; fibromyalgia; allergies;
hypothyroidism; varicose veins; anemia and arthritis. Check
with a medical doctor for diagnosis of these conditions.
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Mary Ann Copson is the founder of the Evenstar Mood &
Energy Wellness Center for Women. With Master's Degrees in
Human Development and Psychology and Counseling, Mary Ann
is a Certified Licensed Nutritionist; Certified Holistic
Health Practitioner; Brain Chemistry Profile Clinician; and
a Health, Wellness and Lifestyle Coach. Reconnect to your
physical, emotional, mental, psychological and spiritual
natural rhythms at
http://evenstaronline.com
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