muscle cramping - help?

[ChrisR]

I'm hoping someone can offer advice on a problem I've always had, to some degree, when I'm working out regularly.

The problem is that I get cramps in my feet - usually during the workouts, and sometimes at other times during the day. When I've gone through spells of not working out consistently, I haven't had this problem.

I drink plenty of water and the supplements I take seem to include plenty of calcium, potassium and magnesium. I understand that deficiencies in those electrolytes can be common culprits for muscle cramping - but I don't think that's it, unless it's just out of balance.

For the past month (since I started doing Slow & Heavy) it has been worse than it has ever been. My feet cramped up so tightly during a workout earlier in the week, and I couldn't stretch them out, so I limped upstairs and drew a hot bath -
and that opened things up. During my past couple of workouts, other muscle groups like my calves have also cramped some.

It may be at least partly a circulation problem - my hands and feet get cold easily. But I don't have any other health problems (diabetes, etc.).

Any suggestions?

 

[Debra]

Chris, are you self-prescribing the supplements & are you sure that your regular diet doesn't provide enough of the minerals? I don't know the answer to your question but do know that the ratio of electrolyte components is as important as the consumption (stated in my layman's terms). I've had a couple of nutrition courses & the instructors, R.D.'s, were anti-supplement in general because of absorbtion & toxicity issues. Unless one is exercising more than 90 min at a time, it's unlikely that one needs to supplement electrolytes. I sweat buckets & only use a hydration fluid on very intense rides lasting more than an hour or very long rides.

Like I wrote, I don't have the anwer, but wanted to give you some things to consider.

Debra

 

[ChrisR]

The calcium isn't self-prescribed; a couple of years ago my internist told me to take 500-1000mg of calcium per day.
The rest comes in a vitamin & mineral supplement designed for menopausal women by an MD (from revivalsoy.com). It isn't a megavitamin/megamineral supplement. It's true that that may not have the ratio that I need personally - but how would I find out what ratio I do need???

I know some RD's are generally anti-supplement - but I've read both sides and it makes sense to me that most people probably do need at least some mineral supplementation, maybe not vitamins.

 

[Tammyspq]

Just to stick my two cents in...I too use supplements and have heard from several RD's that RD training does not provide enough information for them to recommend to use OR NOT to use supplements. Some are considering adding a new certification call Certified Clinical Nutritionist from a college in Texas, stating that that will provide a more sound knowledge base. I am not an RD or nutritionist but because of the lack of knowledge out there by those I expected should know (medical professionals, fitness professionals, RDs, etc.), I did some research on my own. I am a certified fitness professional and even our certification companies are behind the times. I found that the best way to find out what I need is to look at deficiencies I may have as well as what I eat (and is it whole and/or organic) and my lifestyle. I use a GREAT supplement company and I make a point never to buy products from GNC - on principle.

Back to your feet. What kind of shoes are you wearing?

 

[ChrisR]

>I use a GREAT supplement
>company and I make a
>point never to buy products
>from GNC - on principle.

I like my supplements from revivalsoy.com - for one thing, because they are not megavit/megamineral supplements. But just out of curiosity, why don't you buy products from GNC, and what company do you buy from?

>Back to your feet. What
>kind of shoes are you
>wearing?


I alternate between a couple of pairs of Nike cross-trainers. I don't have the exact names anymore. But it has happened with every workout shoe I've ever had, though I try to get good ones that fit well and provide good support & cushioning.

I could understand shoes possibly affecting foot cramps - but cramps in my calves and sometimes in other muscles? Yesterday when I was doing the Slow & Heavy leg & shoulder workout, my side kept cramping up during the final shoulder exercise (where you lie on your side and rotate the weight up)

Thanks for trying to help me figure this out!

 

[Debra]

Hi Chris

I asked if you were self-prescribing because it does make a difference if a medical professional is involved. But my doctors have been quick to prescribe supplements without knowing any dietary details at times. Have to disagree with the other that post that RD's don't have the training to recommend supplements.

Anyhow, a sports nutrition book is a good source for learning about normal needs including electrolytes. You may have a medical situation that takes you out of the norm, but at least you'll be armed with knowledge. I like Liz Applegate's new book "Eat Right, Play Hard" because she discusses the latest in supplements. She also discusses potential causes of cramping.

Hope this helps.

Debra

 

[ChrisR]

RE: Hi Chris

Thanks! I'll look for the book.

BTW, this morning when I worked out I had NO foot cramps at all for the first time in quite awhile. It was a pure cardio workout so this also has me curious to pay attention to whether the cramping is worse with strength/anaerobic workouts (like Slow & Heavy) than with cardio workouts.