Muscle+Cramps

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=Muscle Cramps =

Just finished running the mile for PE class, somewhat out of breath (though we all know you don't want to show it), slightly sweating, you take in steady breaths as you begin to walk your cool down lap, internally congratulating yourself for a stupendous time. A walk is a relief compared to what you just finished when- OUCH! Your hands reached down to grab your side like a reflex, breathing is a little harder and you want to sit down. Surprise, you now have a muscle cramp.

A muscle cramp, sometimes called a Charley horse, is a sudden, involuntary muscle spasm. Usually painful.

Muscle cramps do not just plague the unhealthy. Despite overall wellness, muscle cramps happen to just about everyone (95% of people). Common causes of muscle cramps include:
 * Lack of blood to muscles
 * [|Dehydration]
 * Overworking a muscle
 * Lack of minerals in your diet

**"Congratulations, you've just joined the 76% of Americans who forget to stretch before doing any physical activity." -Tony Perkins,** //**Heavy Weights**//

There are four main types of cramps: **"True" Cramps, [|Dystonic] cramps, Contractures and [|Tetany].**

"True" Cramps
True cramps are the most commonly found skeletal muscle cramps. They occur usually because of hyperexcitablity of the nerves that stimulate a muscle. They involve part or all of a muscle or group of muscles that commonly act together. They come up in different circumstances.

Vigorous Activity
Usually during a sport or activity, muscles cramp up because of the strain placed on them. It can happen either during the activity, or sometimes several hours afterwards. Older adults are most at risk.

Injury
Following an injury, such as a broken bone, muscles may be tired and healing and more susceptible to cramps. The spasm is actually protecting the injured area, stabilizing it and minimizing possible movement which could lead to more injury.

Low Potassium
Potassium, a mineral found most commonly in bananas, helps to strengthen muscles. A lack or depletion of this potassium can cause muscle cramps, though usually associated with muscle weakness.

Dehydration
During physical activity, perspiration causes a depletion in necessary body fluids. Under a blazing sun, this can be the first step to heat stroke. Sodium is also lost during activity, another essential component to avoiding cramps.

Rest Cramps
Though most common in adults, rest cramps can be found at any age. These usually occur at night, causing them also to be known as nocturnal cramps. They tend to interrupt sleep and are frequent; more than once in a night, many times during the course of a week. Though the exact cause of muscle cramps is unknown, it is a theory that while sleeping, positioning can shorten a muscle, causing it to cramp.

Dystonic Cramps
Dystonic cramps are when muscles that are not needed for the intended movement, contract on their own. They are found usually in small groups of muscles such as the eyelid, neck and jaw. Hands and arms are affected during continued activities tiring on those specific muscles; writing, typing, playing an instrument.

Contractures
Contractures come from a muscle's inability to relax.