What Is It, How to Relieve It, and How to Avoid It?

I. What is Cramping?

Cramping, scientifically known as muscle spasms, is an involuntary, sudden contraction of muscles. Under normal circumstances, sensory nerves transmit information from the external environment to the brain, where it is analyzed, and commands are sent to the muscles through motor nerves, resulting in muscle contraction. If there is an error in any part of this process, abnormal muscle contractions, spasms, and pain can occur.

1. Sweating excessively during exercise can lead to a loss of water and salt, causing an imbalance in electrolytes, leading to heightened muscle excitability and spasms.
2. Insufficient warm-up before entering a cold environment can increase muscle excitability due to the cold stimulus, resulting in muscle contraction, for example, insufficient warm-up before swimming in cold water.
3. Excessive exercise intensity without adequate recovery time can lead to cramping, such as rapidly climbing at high altitudes during outdoor activities.
4. Continuing exercise in a state of fatigue can increase the risk of cramping, for instance, prolonged rhythmic exercise leading to the accumulation of lactic acid.

II. How to Relieve Cramping

During mountain climbing, when cramping occurs, the pain can be severe, making it challenging to move. The approach is to passively stretch and massage the cramped muscles, promoting blood circulation, and allowing the cramping to resolve on its own.

1. Thigh cramps: Gently pound the calf or bend the thigh and knee toward the abdomen, clasp your hands around the knee, release, and straighten the leg. Repeat until relief is felt.
2. Calf cramps: Lightly pound the calf, knead the calf muscles, or stretch the calf muscles to help relax the tense muscles and alleviate cramping.
3. Toe cramps: Pinch and massage the cramped toes, or hold the cramped toes and pull them backward. Repeat until relief is felt.
4. Finger cramps: Clench the fist tightly, then quickly open and press backward. Repeat until relief is felt.
5. Palm cramps: Interlace fingers, reverse palms outward, stretch forcefully, or press the cramping palm with the other hand. Alternatively, grasp the cramping hand’s four fingers, bend them backward and straighten until relief is felt.
6. Upper arm cramps: Make a fist and bend the elbow as much as possible to bring the forearm close to the upper arm. Then extend forcefully and massage the cramped area. Repeat until relief is felt.
7. Medicinal treatment: Apply topical medications with blood-circulating, anti-inflammatory, and pain-relieving properties directly to the affected area, then rest for a while.

III. How to Avoid Cramping

1. Proper warm-up before exercise.
2. Avoid vigorous exercise in extremely cold environments.
3. Prevent prolonged and fatiguing physical activity.
4. Stay hydrated and replenish electrolytes promptly.