Even worse than the side and stomach cramps is the calf cramp… Also known as the “charlie horse” to those who have experienced it. It is extremely painful and if not treated properly can turn into something serious… So read the history behind the cramps, learn how to treat and prevent them, and follow up with your own ideas and cures!

Why do the cramps happen?

- Too much exercise/ exertion can be a simple explanation… make sure you let your body rest enough!

- Dehydration can be the cause of any discomfort during running… Sweating is healthy and is the body’s natural way of cooling down. Without proper hydration, the body can’t function well.

- Poor Nutrition…. a deficiency in electrolytes (Calcium, Potassium, Sodium, and Magnesium) These nutrients are important to the body… Calcium makes the bones strong (and running is hard on the bones), Magnesium helps the heart work properly and helps with the storage and utilization of energy, Sodium is a large ingredient of sweat which is one of the body’s waste products (hints why sweat tastes salty) and Magnesium is important to allow muscle contraction. All of these minerals are ELECTROLYTES!

-Shoes that are worn can cause calf cramps- There may not be enough cushion left to support your feet

-Some people don’t absord shock well, but can get special shoes that can help (Shock Resistant)

- Some cases are more serious… Sometimes in a condition known as Compartmental Syndrome, the sheath, the muscle that surrounds the calf muscle, cannot expand well enough to support the calf muscle during exercise because the calf muscle expands with flowing blood.

- Often people fail to stretch both calf muscles. Many people don’t even know there are two calf muscles: The gastroneimus and the soleus. The soleus is often forgotten and can cause major calf cramps

What can be done to prevent these calf cramps?

In most cases, “charlie horses” can be prevents… these are some methods suggested by those who have experienced the pain and agony associated with calf cramps

                       1) Proper Warmup- stretching and warming up a little before a run or a race gets the blood flowing in the calves and can prevent cramps assciated with cold muscles

                        2) Hydrate- it’s the best thing you can do. Drink Water, Gatorade, etc. Those electrolytes are important and are necessary in order to allow the body to sweat… its natural cooling mechanism

                        3) Don’t wear clothes that are too tight! Clothes that are too tight can restrict blood flow in the calves and otehr places in the body, causing cramps

                        4) Stretch EACH muscle in your body for 60 seconds, gradually increasing the stretch every 15 seconds

                        5) Make sure you stretch both calf muscles… the gastrocneimus and the soleus. Lots of people fail to stretch the soleus

What to do on the spot if you have a calf cramp:

                        1) Slow down, massage it, keep your heels on the ground and point your toes up, and reach down with hands to touch toes

                        2) Use Arnica Gel to soothe and heal bruised muscles

                        3) Tightly grab the calf with both hands, placing one at the top of the calf below the knee and the other at the bottom of the calf above the ankle. Push hands together to help the muscle contract. It will be painful for a few seconds but will loosen the muscle and help the contraction subside sooner. Then the muscle will be ready to stretch