Calf Cramp

Hi Everyone,

I wanted to post a message about calf cramps, and then someone came onto the http://www.allexperts.com website where I'm the repetitive strain injury expert. She posted a question about cramping and I decided to post it on my forum at http://www.julstro.com, and here. Then when I answer it I could be helping her while also helping you.

Here's her message (copied from the allexperts.com forum)
"Julie. I am an avid sports women. I am 40 years old and teach aerobics three times per week - amongst other things. Friday of last week and Monday of this week - I was halted half way through the routine by the pain in my left calf. I thought the first time it was just cramp - but the pain and tenderness stays with me for days. Stretching doesn't really help and my calf feels bruised for days after. When it happens, it just 'goes' and I cannot put my heel down. The pain is in the middle of my calf running up and down and slightly on the inside of my leg. the lower part of my calf feels very tight and I have trouble flexing my foot upwards for days after. How can I prevent this happening and what am I doing wrong. I have never suffered from cramp before in my life."

Muscles have a phenomenon called "all or nothing" which means when a muscle begins to contract it is going to contract 100%, it won't stop in the middle. Now, normally only a percentage of the muscle fibers are contracting at any given time, but each of those fibers will contract 100%.

When a muscle goes into a cramp, all of the fibers are violently contracting all at the same time. I don't need to tell you how painful that is, it's terrible! People automatically want to start to stretch the contraction to stop the pain, but that is the exact opposite thing that needs to be done. The muscle fibers aren't going to turn around and stretch until AFTER they have finished the contraction. So, the muscle is pulling one way, and you are stretching in the opposite direction. The fibers then tear in the middle, which is why you limp for days afterward.

I can't put pictures onto a website (I know the body, computers are still a major challenge for me) so I can't show you what I'm going to tell you next. If you have any of my books/ebooks, this treatment is in all of them except [i]Carpal Tunnel Syndrome - What You Don't Know CAN Hurt You[/i]. The treatment is also on the Lower Body DVD, so if you would like to see how it's done, you can find it in any of those places.

When you feel a cramp coming on, sit down and put the cramping leg bent in front of you. Let's say it's in your left leg so it will make this description a bit less confusing. Put your left thumb directly behind your knee, and your left fingers along your shin bone, and put your right thumb at the top of the Achilles tendon (bottom of the meaty part of your calf) and your right fingers on your shin bone. Then, as hard as you can, push your two hands together. This will hurt like crazy, but only for about 5 seconds.

You are forcing the muscle to complete the contraction, and since it's going to complete it anyway, you may as well make it finish as quickly as possible. Hold the push until you are again breathing normally (about 30 seconds or so), and then just release your grip. Again breathe normally for about 15-30 seconds and do the grip/push again. This time it won't hurt and you're only doing it again so you can help any slower fibers to finish the contraction. Hold it for about 30 seconds and then you are going to squeeze the muscle from the back of your knee going down toward your ankle.

I tell people to pretend you have a big wad of dough and you're trying to make an Italian bread. Knead the muscle all the way down your leg, only going from your knee to your ankle and not the other way around. This will feel really good. You're forcing out lactic acid and bringing in blood to heal the muscle fibers. Do it for as long as you want, usually about a minute or so.

Now it's safe to gently stretch your calf muscles. Ease into the stretch, allowing the fibers to gradually lengthen without tearing.

You'll be able to get back to running (or whatever you were doing before the cramp) without any residual pain. I've had several Ironman triathletes tell me how effective this treatment is at preventing injury to their calves, so I know for sure that it works. I also know it from my own personal experience. Hurts like mad while it's happening, but the difference is so noticeable that you'll be glad you took the time to work it out.

Wishing you well,
Julie