Muscle aches and cramps are a typical side effect of exercise, particularly when you are attempting new routines or pushing yourself. But with the correct strategy, they are frequently avoidable or at the very least controllable. The director of orthopaedics and robotic joint replacement surgery at Fortis Hospital in Vashi, Navi Mumbai, Dr. Pramod Bhor, talks about the typical reasons why people get cramps after working out and offers advice on how to avoid them.
What Leads to Post-Workout Abdominal Cramps?
Abdominal discomfort and other muscle cramps can be brought on by a number of factors. Among the problems are:
Dehydration: Fluid loss occurs as a result of sweating during exercise. Muscle cramping in the abdomen and other areas might be caused by low fluid levels. Water or an electrolyte-rich beverage should be consumed before to, during, and following physical activity.
Also Read: Magnesium Deficiency Warning Signs: Pain Points That Need Attention
Overexertion: Abdominal muscles may be strained if core exercises are abruptly increased in volume or intensity. Soreness or cramping may be caused by microtears or weariness in these muscles. Do not push yourself too hard at the gym; instead, raise the intensity of your workouts gradually and make sure you warm up and cool down properly.
Inadequate warm-up: If you do not warm up before working out, you risk becoming tight and getting needless cramps. Before beginning any exercise, always warm up.
But according to a 2010 study in the journal Sports Health, tiredness and neuromuscular dysfunction are more likely to be the cause of exercise-associated muscle cramps than dehydration or electrolyte imbalance alone.
The study also made clear that there is not a single explanation for why these cramps happen, which is why prevention and therapy methods frequently have differing degrees of success. It emphasized the value of individualized strategies to assist lower the risk of cramps during or after physical exercise, including appropriate conditioning, hydration, electrolyte management, and post-cramp stretching.
Foods That May Cause Cramps After Working Out
Dr. Bhor claims that eating the following meals increases your risk of experiencing cramps during or after exercise:
- Excess gas is introduced into the stomach by carbonated beverages like soda and sparkling water, which results in cramping and bloating.
- Large meals should be avoided right before exercise since the blood is diverted to the muscles, which can cause cramping or discomfort and affect digestion.
- foods that are high in fat or grease, such as processed foods, cheese, junk food, and fried foods.
The doctor continues, “They increase the possibility of cramping or bloating during exercise since they slow down digestion and stay longer in the stomach.”
The Significance of Hydration
When it comes to avoiding muscle cramps, staying hydrated is crucial. This is due to the fact that water is necessary for healthy muscle function, which includes the smooth contraction and relaxation of muscles. Muscles may become more prone to cramping and spasms when they are dehydrated.
A 2019 study suggests consuming an electrolyte drink, such as ORS, instead of just water to avoid cramping, particularly after perspiring a lot. In contrast, an electrolyte drink helped maintain the balance of other minerals and sodium. According to the researchers, ORS helps maintain the proper balance for muscle function, whereas water alone may dilute electrolytes and increase the likelihood of cramping in muscles.
Ways to Lessen Muscle Soreness After Working Out
Here are some things to think about in order to prevent cramping in your abdomen after working out:
- Before, during, and after exercise, sip water or an electrolyte-rich beverage to avoid dehydration and cramping in your muscles.
- Gradually increase the intensity of your training, particularly for core movements.
- Before beginning your primary workout, always warm up with some dynamic stretches or aerobic exercises.
- Before exercising out, stay away from heavy, oily, or high-fat meals.
- Before working out, stay away from soda and sparkling water.
- After working out, incorporate breathing techniques and mild stretches to assist muscles relax and avoid cramping.
- If cramping continue, think about seeing a physician or fitness specialist.
Conclusion
Muscle cramps are not always unavoidable, even though they are prevalent, particularly after working out. Post-exercise cramps can be considerably reduced with the correct strategy, which includes drinking enough of water, warming up properly, eating mindfully, and training gradually. Avoiding foods that cause cramps, choosing electrolyte-rich fluids, and paying attention to your body can all help to make your workouts less painful and more pleasurable.