Muscle Cramps During Class

Muscle cramps can be very common. If someone in your class is experiencing cramps in the middle of class, tell them to stop exercising and stretch and massage the area that is cramping until it subsides.  The muscles are contracting and failing to relax and can get knotted, so stretching and messaging the area can be one of the best immediate remedies.  Once the cramping is gone, they can resume with the class if they would like.

Causes

Cramping happens quite often with this style of exercise, especially for people who are new to it.  This can be for a couple of reasons. One is muscle fatigue.  We point and flex the feet often to engage muscles in the legs and feet, and also cue to engage certain muscles during specific postures. If someone is not used to contracting their muscles in this way, the muscles can go into a spasm which can be very painful.  Another reason can be a lack of flexibility.  Tight muscles are more likely to cramp. The solution is simple to both of these causes: keep doing Pietra Fitness in order to strengthen muscles and increase flexibility!  As the muscles become accustomed to the higher degree of stress and become more flexible, cramping is usually not a problem.

There are a host of other reasons why someone might be cramping during the class.  Here are a few:

• Dehydration – Dehydration, even mild dehydration (which can happen if you are sweating and not drinking enough), can cause cramping.  Suggest drinking adequate amounts of water or a sports drink enhanced with electrolytes for an intense workout.
• Potassium and/or Sodium Deficiency – Potassium deficiency is a common problem that leads to cramping, and eating a banana, which contains high amounts of the electrolyte, can help with that.  Choosing high sodium foods or sports drinks may be needed for the serious athlete or very intense workout.
• Carbohydrate Depletion – Carbohydrates are the primary source of energy during exercise, and adequate amounts are needed for muscles to contract and relax.

If someone continues to be plagued with cramps after trying all of your recommendations, you may suggest they consult their doctor to rule out an underlying medical problem.