In fact, the act of spending time practicing outdoor activities is very common to a great number of people nowadays. However, individuals may have to experience various unexpected problems during the practicing process. For example, you may get a headache, tired or even a serious cramp at the moment.
Actually, the cramp can happen when you are doing lots of activities such as running, swimming or cycling. For worst, you may have to experience this problem even when cooking dishes for members in the family at home. When having to suffer from this issue, most people often wonder what is going on with their body or whether they have catch a serious disease or not.
This article will show you 5 common types of cramp that people often catch up. Besides, there are some small tips to deal with this situation.
1. Side – stitches
In fact, the reason for causing this type has not been investigated carefully. When you are suffering from the pain under your lower edge of the chest, this called the side-stiches scamp. For people who often spend time swimming outdoor, try to add up some warm-up exercises to limit the risk of taking these problems.
How to solve: According to Angelo Masella, the director at Professional Physical Therapy, he states that there are some simple ways individuals can do when getting in this situation:
- Take a deep breath for many times will help recover from this phenomenon
- Stop practicing exercises. After that, raise your arms above the head to receive a great amount of oxygen inside various muscular parts.
Place your hand on the position of the pain. Try to inhale and exhale in the most effective and lowest way.
2. Stomach cramps
It is suggested that people, especially young generation has to listen to recommendation when practicing various outdoor sports which bring benefits for your health. For example, people who go swimming are often suggested to do warm-up exercises for about 30 minutes. Eugene Yim, a sports medicine physician who is working at Newport Orthopedic Institute, he says: “When the eating time is very close to your practicing process, the body will have a fight between the sugar level and muscular parts. If the muscular parts win, you are more likely to have the cramps”.
How to solve: Therefore, you can drink water or any type of liquids and energy soft drink before starting the practicing process. However, give the body a little time to get ready after dealing with these ingredients. Utilize liquids such as fresh water or soft drink are acceptable before doing exercises rather than these solid foods.
In contrast, if you haven’t had anything during the day, feed yourself with nutritious food as soon as you can. And don’t hesitate to give yourself a break for approximately 2 hours before participating in outdoor sports with partners and friends.
3. Hamstring and calf cramps
When individuals start to sweat with a great amount of water, there body will absorb more sodium and potassium from the outdoor environment. These elements will damage to your muscle rather than give them little time to relax. To deal with this problem, utilize some small workouts to minimize the pain, according to Masella. For example, you can utilize some low-intensity movements including jogging and yoga movements outside the house.
How to solve: Obviously, when suffering from a dehydration cramps, they are more likely to attack different parts in the body such as hamstrings, quads or the calves. When you feel that you are suffering from these phenomenon, remember 3 main keys. There are stopping your process immediately, stretching the muscle out and drinking lots of water at this time.
And don’t forget to check the shade of your urine. If it is not clear before doing exercises, which means the body is not ready to practice those high-intensity exercises.
4. Rough pain in the muscular part you are working
As suggested, it is good when doing exercises. However, try not to practice so hard because it will cause unexpected problems for yourself. When you are putting too much pressure on one particular part, you might have to suffer from unexpected cramps at this moment.
How to solve: stop the practicing process and give your muscular parts sometimes to relax. If you still feel the pain on the following day, it is recommended that you should only practice exercises with low-intensity to loosen the hard in your muscles. Otherwise, it will be okay if you take a rest for some days later.
5. Other unexpected cramps
If the cramps do not fall into some types above, this may be other cramps which have not been explained. There are two reasons for causing this problems
- The body is not provided with nutritious food and supplement during the exercising process.
- Individuals put too much pressure on the muscles which cause them to sprain and hurt for such a long time.
How to solve: As mentioned above, the most important thing is to add up some warm-up exercises before practicing regularly. For people who have never tried doing exercises, it is suggested that you should pick up the one which requires low-intensity. As a result, you can improve your endurance day by day.
Overall, above are 5 main types of cramp that you may suffer during your exercising process. In fact, every part in the body need time to transfer the blood as well as nutritious ingredients. Moreover, it is better to add up some warm-up process in order to limit the risk of taking these unexpected problems.