I'm the enemy number one of the crossfitter. Performance slows down, there spread during the races. THE cramps from CrossFit represent a real worry for those who train regularly. And contrary to what the common opinion says, it is not true that the primary cause of cramps is too intense a workout.
Of course, exercises beyond our reach, which force our body to excessive physical stress, increase the risk of running into this problem. It is also true however that the etiology of muscle cramps is of type multifactorial. In other words, the variables that affect the manifestation of the symptom are manifold.
Index
What are the causes of muscle cramps?
La involuntary muscle contraction, followed by a sharp pain difficult to manage especially during a slack, may be related to most varied causes. If we exclude the most serious problems, such as certain pathologies or problems of malnutrition or alcoholism, theorigin of cramps from Crossfit it can be linked to:
- physical activity performed with too cold temperatures
- nutritional deficiencies
- Assumption of drugs
- backlog of lactic acid
- dehydration
Also some diets may affect the appearance of cramps. This is the case, for example, of the ketogenic diet, better known as the Keto Diet. This eating pattern aims at the phasing out of carbohydrates in order to produce more ketones fat burning. But at the same time it is low in carbohydrates and increases the risk of dehydration: two of the main factors in muscle cramps.
How to prevent cramps from CrossFit
Prevention is themost effective weapon to avoid getting KO from muscle cramps during training. There are obviously many methods to prevent the problem, given the complexity of its origin. Certainly the battle against cramps cannot do without one good dose of muscle warming. It is no coincidence that the Warm Up is a fundamental part of every CrossFit session.
Obviously also maintain a good level of hydration play in our favor. But how? First of all, never going below i 2,5l of water to be taken daily. It is thought that for every workout in the gym we lose at least 2l with sweating liquids: it is better to supply your body with even less water. Moreover, it is good avoid drinking alcohol before training. In fact, among the many effects of alcohol, dehydration occupies the first place.
Finally it is advisable, where necessary, supplement your diet with specific nutrients that help counteract the problem of cramps. The company + Watt for example he has put on the market a specific supplement for muscle contractions. It's called Fluid Cramp, it is available in liquid form and is composed of magnesium, potassium and glycerol. The deficiency of these three nutrients in fact leads to the appearance of cramps, even continuously.
What to do to alleviate cramp pain?
If you have been suffering from a muscle cramp and cannot manage the pain, you can follow these small steps:
- stop training e take a break;
- ask someone to give you a hand; if the contraction affects the lower limbs, suggest that you lift your leg e push the knee towards the bassor; stay in this position for at least 60 seconds
- massage the part affected by the cramp with essential oils and rest for a quarter of an hour