R*****s
发帖数: 41236 | 1 【 以下文字转载自 Running 讨论区 】
发信人: Rodimus (变叔- 马踏连营), 信区: Running
标 题: Muscle Cramping 101 (zz)
发信站: BBS 未名空间站 (Fri Oct 28 01:30:46 2011, 美东)
抽筋的两个原因： 1肌肉强度不够 2电解质失横，脱水
http://triathlon.competitor.com/2011/05/training/muscle-crampin
Written by: Jordan D. Metzl, M.D.
Tiffany is a 33-year-old triathlete who visits me for quadriceps cramping.
“Dr. Metzl, every time I start running for more than an hour my muscles
cramp up on me. It’s worst in the spring and summer. What can I do?”
“Tiffany, we can fix this,” I tell her.
Muscle cramping is an annoying problem for sure. It means the muscle is
objecting to something; our job is to figure out what that is and fix it.
The two most common types of muscle cramping are functional and nutritional.
Functional muscle cramping means that the load placed on a muscle group is
greater than the muscle’s ability to withstand the force. I’m a huge fan
of strength training for runners and triathletes. Weak muscles are unhappy,
so they cramp when they can’t withstand the load being placed on them. How
does an athlete know if they have functional muscle cramping? Clues can
include cramping that happens during periods of intense exertion, often with
speed and hill training. I also see functional muscle cramping at the start
of the race season in athletes who’ve taken the winter off and not done
proper base or strength training. The key to fixing functional muscle
cramping is often building strength. Exercises such as plyometrics are
excellent strength builders and should be done all year long and especially
during the off-season.
Nutritional cramping is the result of electrolyte imbalance, dehydration or
both. When muscle is deprived of enough water (basic dehydration), it tends
to cramp. Hot, humid days and quick temperature increases that don’t allow
time for heat acclimatization are frequent scenarios for dehydration-based
cramping. With a greater understanding of muscle physiology, however, much
greater attention in recent years has been given to electrolyte-related
cramping, particularly with regard to sodium. For years, athletes were told,
“If you’re cramping, eat bananas.” Although well-intentioned advice,
bananas are rich in potassium which is an end-stage type of electrolyte
depletion that is quite uncommon. Sodium-related cramping is much more
common.
When athletes loose salt, muscles start to cramp. These can include
hamstrings, quads and even the small muscles in the feet or hands. The way
to tell if sodium-related muscle cramping is happening is to check to see if
you’re loosing more salt than your friends. Is your skin caked in salt
after a hard workout? If so, are you cramping? Fixing sodium-related
cramping is easy. Increase salt intake before and during workouts. This can
include foods such as pretzels, salted Goldfish crackers or some of the
specific products designed to balance electrolytes. Salt loading in the
eight hours before a strenuous workout can help load sodium stores.
As for Tifanny, we determined that her muscle cramping was a combination of
both functional and nutritional. She was delinquent on her strength all
winter so I started her on some plyometric jump squats to build strength.
She is also a salty sweater, so I increased her sodium intake before and
during her workouts. Tiffany is now cramp-free and ready to rock her spring
and summer training.
Jordan D. Metzl, M.D., Drjordanmetzl.com, is a nationally recognized sports
medicine specialist at Hospital for Special Surgery in New York City. In
addition to his medical practice, Metzl is a 28-time marathon runner and
eight-time Ironman finisher.
To see the Med Tent video on muscle cramping, click here. | i*********5
发帖数: 19210 | | p********y
发帖数: 5141 | 3 Knock on wood...
【在 i*********5 的大作中提到】
: 好，看来我是不会抽筋的。
| R*****s
发帖数: 41236 | 4 天气冷的话应该会好很多，坚持吃GEL和喝Gatorade应该问题就不大，
铁哥这肌肉肯定没问题
【在 i*********5 的大作中提到】
: 好，看来我是不会抽筋的。
| i*********5
发帖数: 19210 | 5 i will also take one S! Caps at half
【在 R*****s 的大作中提到】
: 天气冷的话应该会好很多，坚持吃GEL和喝Gatorade应该问题就不大，
: 铁哥这肌肉肯定没问题
| R*****s
发帖数: 41236 | 6 我也买了瓶这个，觉得比hammer那个值
【在 i*********5 的大作中提到】
: i will also take one S! Caps at half
| M*****a
发帖数: 7122 | 7 什么gel？supplement吗？
【在 R*****s 的大作中提到】
: 天气冷的话应该会好很多，坚持吃GEL和喝Gatorade应该问题就不大，
: 铁哥这肌肉肯定没问题
| i*********5
发帖数: 19210 | 8 Energy gel, 比如 GU Gels
http://guenergy.com/products/products-energy-gels
★ 发自iPhone App: ChineseWeb - 中文网站浏览器
【在 M*****a 的大作中提到】
: 什么gel？supplement吗？
| M*****a
发帖数: 7122 | 9 看起来不错，本来还纠结早上起来跑步前吃什么，看来一包gel就搞定。
【在 i*********5 的大作中提到】
: Energy gel, 比如 GU Gels
: http://guenergy.com/products/products-energy-gels
:
: ★ 发自iPhone App: ChineseWeb - 中文网站浏览器
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