Cramps can be caused by muscle overload due to strenuous activity.  The flow of blood may become restricted causing pain, prolonged spasms, and involuntary contractions within skeletal muscles. Over-excitability, contractility, extensibility, and elasticity of muscles coupled with the loss of water, vitamins, and minerals during exercise can lead to inflammation and imbalance of nerve, ionic, and neurotransmitters. Complementary alternative medicine indicates that stretching and warmups before exercise allows for sufficient blood flow to the muscles before physical exertion. For extra relief, stretch after exercise, and before bed, and upon rising. Stay hydrated and supplement with vitamins, minerals, and anti-inflammatory herbal medicine. Consider taking warm baths post workout, getting regular massages, integrating a regular yoga practice and applying analgesic topical salves (shop CBD Releaf Rollie).

Research suggests taking the following vitamins, minerals, and herbs for cramps.

• Calcium magnesium (300mg) supplement daily, especially on exercise days. 

  • Eat foods rich in these elements such as pumpkin seeds, sunflower seeds, chives, raspberry, cayenne, and salmon.

• Increase uptake of chlorine and sodium for water balance, blood pressure, and nerve function. 

  • Using a himalayan salt (contains 84 minerals) or sea salt (contains potassium, zinc, & iron)

• Increase uptake of phosphorus, selenium, glutamine, quercetin, potassium and zinc (Ulbricht & Basch 2010)

Combinations of herbs, teas, and tinctures may be used to regulate muscle cramping.

• Balance blood flow and circulation: hawthorn (Crataegus laevigata), black currant (Ribes nigrum), and red clover (Trifolium pratense)

• Cramp relief: Cramp bark (Viburnum opulus), cherry (Prunus spp), and chamomile (Matricaria recutita)

• Sleep and relaxation: Valerian (Valeriana officinalis) and hops (Humulus lupulus)

Things to integrate into your athletic practice 

• Regularly stretch muscles and warm up before excessive workouts 

• Incorporate daily walks to activate muscles

• Hydrate and increase uptake of electrolytes 

• Take daily, high quality vitamin supplement

• At night, soak in an epsom salt bath with added medicinal herbs or essential oils like wormwood (Artemisia absinthium) and valerian (Valeriana officinalis)

• Consider heat pads and ice packs to create blood flow and reduce inflammation

• Consider switching shoes or testing your arches

• Consider kinesiotaping and compression clothing during strenuous exercise

• Consider relaxation techniques such as meditation

References:

ACHS. (2018). Clinical Correlate: Cramps [online lecture]. Retrieved from  https://achs.instructure.com/courses/1177/pages/clinical-correlate-psoriasis?module_item_id=125151

Marieb, E. & Hoehn, K. (2018). Human Anatomy & Physiology (11th ed). Boston, MA: Pearson. ISBN: 9780134756363

Ulbricht, C. & Basch, E. (2010). Natural standard: Herb & supplement guide. Maryland Heights, MO: Elsevier Mosby. ISBN:978032307295-3