Healthy Habits - Fitness experts reveal the two main causes of stomach cramps during a workout

 According to fitness experts at Total Shape, there are two main causes of stomach cramps when working out. 

 

A spokesperson for Total Shape, says, “Overexertion and eating right before the workout are the two main reasons abdominal pain can occur during a workout. 

 

“Experiencing abdominal cramps during ab exercises could be due to the engagement of abdominal muscles, exercise science, body temperature changes, or it might help to gently massage the affected area for relief.” 

 

Overworking or Overstretching the Abdominal Muscles 

 

Abdominal cramping is usually the result of a muscle strain (injury to a muscle or tendon) or muscle fatigue due to overuse or overstretching. 

 

I've seen this in new clients who usually overdo their first set of ab exercises. 

 

That’s not to say abdominal cramps don’t affect experienced lifters. They often experience abdominal pain from strenuous and frequent exercise (especially crunches and sit-ups). 

 

Abdominal cramps could also be due to delayed onset muscle soreness (DOMS) — the muscle pain you feel after a workout. 

 

Eating or drinking before working out 

 

Eating and drinking fluids before your workouts can likely cause stomach cramps. 

 

The more you eat and drink before exercise, the more likely you'll experience a painful feeling in your stomach when working out. 

 

Whilst many people may believe stomach pain is linked to dehydration, there is no significant evidence to prove this.   

 

According to a study in ACSM's Health and Fitness Journal, dehydration is defined as exercise-related weight loss greater than 2% of your body weight. 

 

In other words, you’d have to be extremely dehydrated to experience cramping. 

 

A spokesperson for Total Shape, adds,  

 

“If you have put too much fluid or food in your stomach, you can't get a large breath. If your levels of sodium, potassium, and calcium are off kilter, that could contribute to stomach cramps, too. 

 

“Several clients ask if a sports massage is beneficial to relieve pain. If you are experiencing abdominal soreness and cramping, a sports massage isn’t recommended. 

 

“This is because it can trigger your stomach muscles and metabolic wastes, which can lead to an upset stomach.  

 

“However, fitness experts do generally recommend sports massages either pre or post workout- as long as you are feeling up to it. Sports massages will help alleviate muscle tension and mitigate the risk of injury. 

 

“Therefore, if you are considering a sports massage, a small, healthy snack both before and after will keep you going and won't make your stomach feel bad.” 

 

Below, experts share their top tips on how to relieve symptoms of stomach cramps. 

 

1. Stop exercising and massage the area of pain 

 

If your abs start to cramp mid-workout, stop exercising. Take some focused, deep breaths. Then, stretch and massage the area where you feel pain. 

 

Press two fingers in and up the painful muscle for at least 10 seconds. Make sure you keep breathing. 

2. Apply heat 

Apply heat to the tightened and painful area to relax the muscles and improve blood flow — especially if you're experiencing a muscle spasm. 

 

3. Icing the abs 

 

You can apply an ice pack, gel pack, or frozen vegetables wrapped in a cloth to the sore area for 20 minutes. Repeat this every three to four hours to relieve your stomach muscles. 

4. Prescription medication 

If the above solutions don’t work, your cramping could be a result of other symptoms. I recommend you visit your doctor and get a prescription medication to help relieve your abdominal pain. 

 

 

Post courtesy of totalshape.com. Journo Research operates as totalshape.com’s Digital PR agency.