calves cramping

LivLovLrn
LivLovLrn Posts: 580 Member
edited September 2024 in Fitness and Exercise
First I have to say I lost a LOT of muscle tone due to illness. Next that I started doing Zumba in January and after a few weeks of going once a week I started doing it (going to class and leading class) 6 or 7 times a week.

My calves cramp terribly all the time during Zumba. I am guessing it is from overuse, but I was thinking by now (6 month later) that it would have mellowed out. I have to alter some routines because I just can't do them because of my calves cramping so bad. I stretch them out several times during class, and always during the cool down. I've had them massaged several times but nothing seems to help. Any ideas?

Replies

  • AlsDonkBoxSquat
    AlsDonkBoxSquat Posts: 6,128 Member
    Eat more bananas or sweet potatoes ([potassium) and drink more water.
  • mochama12487
    mochama12487 Posts: 130 Member
    Check your potassium consumption? I usually only cramp up if I have not consumed enough, so try eating a banana before and after a few times and see if that helps.
  • DonnaLFitz
    DonnaLFitz Posts: 270 Member
    (1) Mineral deficiency/imbalance -- you need potassium, magnesium, and calcium. If it is very hot where you are, you do also need salt. I have to supplement salt when I workout outside in the summer here in SC.

    (2) The nerves in your lower back may be getting pulled out of whack by all of the activity. This can shut down part of the nerve supply to the muscles in your lower body. Personally, I go to a chiropractor once a month to have this corrected. It makes a big different.

    (3) Moderate your intensity. You want to get in shape fast, but after such a long illness, it will take time. Work out at a slightly lower intensity until your fitness level catches up.
  • wjkirby
    wjkirby Posts: 120
    Track your potassium intake. You may need to boost that. Also pay attention to how you are landing on your legs. I was having cramp problems and changed my running form. I was hitting the ground on my heel and not the front part of my foot. That change made a huge difference.
  • Meg28
    Meg28 Posts: 59
    If you have lost a lot of muscle and then start working out, your muscles will probably hurt and even cramp. Make sure that you are wearing shoes that fit well and are not tied too tightly as that can also cause cramping. You could even try mixing your Zumba with other exercise to alleviate strain on your calf muscle. It is also never a bad plan to incorporate stretching into you workout plan, I prefer stretching post exercise but when to stretch is often debated.
  • CountryDevil
    CountryDevil Posts: 819 Member
    From my experience, I just started up cycling again last May and for the first few weeks I had cramping in all up and down my legs during and after so I know the frustration. However, I learned a could of things that helped me out until my body adjusted to it all.

    1) Take short breaks like you are and work the cramps out.
    2) Lack of water can cause muscle cramps of you are not drinking enough. Make sure you are drinking plenty of water before, during and after.
    3) Low Potassium can cause muscle cramps as well. Bananas are a good source of potassium.

    I personally take a multi-vitiman everyday and eat at least one banana. On days that I work out, I have at least 64 oz of water through the day before working out, 32 oz minimum during a work out ( more pending on the amount of sweat) and at least 32 oz after a work out.

    With this I was able to reduce the number of cramp episodes I was having during cycling within a couple of work outs and they are pretty much non-existent today.

    Hope this helps. Good Luck!!
  • Becky1971
    Becky1971 Posts: 979 Member
    I have noticed that now that I have a banana twice most days, and my water is now 14- 16 most days I don't have the cramping in my calves anymore. They still get pretty sore, but I"m still quite new to playing tennis, but I never wake up in the night with charlie horses or anything like that anymore.
  • AlsDonkBoxSquat
    AlsDonkBoxSquat Posts: 6,128 Member
    There are sources better than bananas (blech, I hate bananas):

    http://www.highbloodpressureinfo.org/best-sources-of-potassium.html
  • foodforfuel
    foodforfuel Posts: 569 Member
    Being that you have somewhat recently come through an illness, I would definately mention the cramps to your Doctor. It may well be something he needs to know or follow up on.
  • LivLovLrn
    LivLovLrn Posts: 580 Member
    Thanks all for your helpful suggestions! I have mentioned it to my dr who has me doubling my calcium for now. He wants to see if that will help before we do anything else. I usually eat a LOT of bananas :D Can't tell by my food diary, but then I was out of town the first few days I signed up. I plan to increase my water intake, though. I usually get the recommended 8 glasses, but considering how much I sweat out when exercising, I probably should be drinking more than that. And I have been going to a chiropractor for 13 years or so...think very highly of getting regular adjustments.
    Thanks again for your help, will be keeping your suggestions in mind :)
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