Preventing Running Cramps

Running can be a daunting task.  When starting an exercise routine, many people are most worried about stepping on a treadmill or getting up the courage to run outside.  While there are many reasons people do not want to start running, one is that they have either heard stories of getting running cramps, or they have run in the past and gotten a running cramp themselves.

A side cramp can also be called a side stitch.  WebMD says that these stitches are most often caused by shallow breathing.  This happens a lot in inexperienced runners.  If you start to get a side stitch, it’s a good sign that you should start focusing more on breathing deeply.  Another cause of side stitches are an imbalance of electrolytes (such as calcium, sodium and potassium) in your blood, which is usually due to poor hydration.

A stomach cramp can also be caused by incorrect breathing.  Military.com suggests a breathing pattern of inhaling for three steps and exhaling for two.  Another cause is running on a full stomach.  To prevent this, do not drink large amounts of fluid or eat a large amount 2-4 hours before exercising.  Right before, and during, exercise you can take small sips of fluid (1-2 swallows) at a time.  This will help you stay hydrated for your full workout.  A third way to prevent these is to strengthen your abdominal muscles. 

A calf cramp can be caused by an imbalance in electrolytes, as with a side cramp.  Make sure you are well hydrated.  After a workout, be sure to stretch.  You can find many resources online to see which stretches will best help your leg muscles.  A third factor in calf cramps, are the shoes you wear.  You will definitely want to invest in good running shoes if you plan to start running on a regular basis.  To find out what shoe would be best for you and if shoe inserts could help reduce calf/ leg cramps, visit with a podiatrist, orthopedist, or physical therapist.  If you don’t have a resources to do so, visit a local running shoe store and take advantages of any services they offer.

By implementing these tips you will hopefully reduce the amount and severity of your running cramps. 

Sources:

Doheny, K. (2013, August 22). How to stop runner's cramps. Retrieved from http://www.webmd.com/fitness-exercise/features/how-to-stop-runners-cramps?page=2

Paul, S. (2012, October 8). Help! i keep getting calf cramps. Retrieved from http://www.runnersworld.com/beginners/help-i-keep-getting-calf-cramps

Smith, S. (2013). How to avoid stomach cramps when running. Retrieved from http://www.military.com/military-fitness/fitness-test-prep/avoiding-stomach-cramps 

Pictures: http://www.brazosrunning.com/

http://running.competitor.com/2013/09/news/got-cramps-heres-how-to-stop-them_83661

http://www.runnersworld.com/running-tips/four-ways-stop-dreaded-side-stitch

FREE Meningitis Clinic

On December 4^th, from 8:00 am – 4:00 pm the Student Health Center will be sponsoring a FREE meningitis clinic for students.  All BYU-Idaho students are eligible to receive this $150 vaccine completely FREE on this day.  The clinic will be held in the Manwaring Center by the Information Desk.

Meningitis is an inflammation of the membranes surrounding your brain and spinal cord.  According to the CDC, there were 4,100 cases of bacterial meningitis between the years 2004-2007 (most recent data available) and there are approximately 1,000- 2,000 cases per year.  10-15% of all people who contract meningitis will die, even when they are treated with antibiotics. 

College students who live in dorms or other close quarters are at a much higher risk for meningitis as well as anyone else living in close proximity to many people (such as military personnel).

Sources: Centers for Disease Control and Prevention

Picture: http://children.webmd.com/vaccines/meningitis

Questions to Ask Your Doctor

Going to the Health Center, or a doctor’s office, can be intimidating.  The providers are well educated and from listening to your symptoms and running a few tests, they can usually tell you what is wrong with your body and what you need to do to get better.  When the diagnosis is something unfamiliar to you, it is important that you ask questions so you can have a better understanding of your condition.  As a patient, you have the right to participate in decisions regarding your health care and treatment so if you have questions about the tests that are being run or a medication you are prescribed, ASK!

Here are a few simple questions you can ask your provider each time you visit the office:

    1. What is my main problem?

    2. What do I need to do?

    3. Why is it important for me to do this?

If you understand the answers to these questions, you will be much better off in understanding your condition and the treatment needed.

Source:  BYU-Idaho Student Health Center Handout