Don’t let exercise cramp your style

Press, 26 February 1987, Page 8

Don’t let exercise cramp your style

BY

JUDI SHEPPARD MISSETT

In the middle of your aerobic workout, pain pierces through your stomach. You try to continue, but the pain is relenUess. Finally, you give in and stop moving until the discomfort subsides.

If this has happened to you, don’t worry. You’re not alone. Experiencing a side stitch during exercise is fairly common, and it shouldn’t be ignored. Pain is your signal that something is wrong — don’t be ashamed to respond to it. Stitches can occur anytime during a workout. Although the exact cause is not known, inadequate blood flow, more specifically inadequate oxygen, to the diaphragm muscle is the widely accepted theory. Vigorous exercise can put added pressure on our diaphragms. The muscle is contracting more regu-

larly, especially during peak aerobic work. These contractions may compress the blood vessels, obstructing the flow of fresh oxygen to the muscle. Insufficient oxygen, in turn, can trigger muscle spasms. This is when cramping occurs. The best treatment is to do exactly what you were trying not to do — stop. You need to relieve the pressure on your diaphragm so that your muscle can get the blood and oxygen it needs. It also helps to exhale strongly once, emptying your lungs of as much air as possible. Then, breathe easily and rhythmically until the pain subsides. Once the pain disappears, you can continue with your workout and give 100 per cent. You’re not doing yourself any favours by trying to exercise through a stom-

ach cramp. It impairs your performance and raises your risk of injury. Muscle cramps can strike other portions of our bodies as well. These cramps, occurring most often in our leg and arm muscles, are powerful involuntary contractions. They usually happen when we contract a muscle vigorously while it is in a shortened position. For example, squeezing our bicep hard when it is

already flexed. The muscle affected refuses to relax and eventually goes into spasms. Stretching the muscle to its longest position and massaging it is the most immediate form of relief. But, we can prevent this from happening by following a few simple rules. Warm up with slow, easy movements before you begin your workout. This helps to elevate your body temperature and gets

your blood flowing to the working muscles. The colder your muscles are, the greater their tendency is to cramp. After warming up, you should stretch your muscles so they are loose and movement is fluid. Finally, keep breathing as you exercise, especially during muscle-toning exercises when your muscle is contracting several times in a row. And, pace yourself. You don’t need

to work through “the burn” to benefit from your efforts. Pushing yourself too far can lead to injury and/or cramping. Don’t let muscle pain cramp your exercise style. Do your best to prevent muscle cramping, and don’t ignore it if it does occur. Take a break, relax until it disappears, then jump back into your workout. Copyright Jazzercise.