Pilates and the dreaded cramps!
Everyone has their own particular exercise which brings on cramps when it comes to Pilates. For some it's a roll-down, for others single-leg stretch. No matter the cause, they hurt! During classes I run I can see people's faces as a cramp hits.
Cramps, according to one online dictionary, are 'a sudden, involuntary, spasmodic contraction of muscle or muscle group, sometimes with severe pain'. It's common to get cramps in your extremities (hands/ feet/ calves).
What causes cramps?
If you know how muscles work, then it's clear how cramps can happen, especially to your extremities. The majority of our muscles work in pairs – an agonist and antagonist. As one muscle (agonist) contracts, the other (antagonist) relaxes - this gives us the flowing, controlled movements we so desire throughout Pilates. If one of these muscles doesn't relax properly, a cramp develops. Ouch!
They can be triggered by a number of factors;
Lack of minerals (calcium, potassium, magnesium for example)
Electrolytes (loss of sweat/ salts/ sugars)
Dehydration
Tiredness
Muscle tightness
Asking muscles to do something they aren't used to
They usually go away within a few moments/ minutes without doing anything at all, however there are things you can do to help ease them or reduce them if you're getting them lots!
Things to do to prevent cramps
Pilates (of course!)
Drink lots of water/ liquids (throughout the day and have an extra one an hour or so before class begins)
Ensure you have the right minerals (bananas contain lots of potassium, green veg and dairy are high in calcium and magnesium can be found in figs and almonds)
Massage the areas where cramp tends to happen
Even though you may get cramps during your Pilates session itself, Pilates is actually helping to prevent future flare-ups through the stretching, lengthening, strengthening movements we make.
During your Pilates class, your body, especially your feet, go into a range of different positions that are out of the ordinary daily motions. Having mobile, strong feet and ankles is the key for stronger movements up the chain; knees, pelvis, back. As we get older our feet become less mobile and agile, leading to reduced stability and higher accident rates. It's vital we fight this as much as we can by ensuring we keep that flexibility, strength and mobility in these extremities.
Cramps during a Pilates class
If you do get a cramp during your Pilates class, take a moment to relax and see if a massage will ease the cramp out. If it does, happy days, carry on. If not - just rest it out, don't try and push through and continue your practice.
If needed pop something nice and warm on it when you get home to encourage your cramped muscle to relax.
If you're looking for Pilates in or near Mount Martha, Mornington, Mount Eliza or nearby on the Mornington Peninsula, VIC, then don't hesitate to get in touch with me!
