Send us your running related questions and we will ask one of our panel of exerts to answer them for you. This time we look at heel pain with chiropractor Emily Mason.
Q. I am a keen recreational runner, in my forties, and during my training for a recent half marathon suffered from regular calf cramps that caused my legs to seize. There seems to be so much conflicting advice out there about the cause of cramps, can you please advise what the best way to rid myself of them is?
A. Unfortunately there is no single answer, cramp can arise for a number of reasons and most commonly is a result of muscle fatigue and electrolyte imbalance. Ensure you are well prepared for long distances by being well hydrated three days before the run. Good nutrition during training and especially prior to the race is equally important to provide constant fuel for your muscles. As always do a proper warm up before you start any distance. During the run keep hydrated with a balanced electrolyte drink - be careful some ‘sports drinks’ are high in sugar and caffeine.
Other things to consider
If you train hard regularly you may be deficient in some vitamins and minerals so a nutritional assessment by a healthcare professional is a good place to start. In addition, a biomechanical assessment of your gait, feet and footwear is important to ensure you minimise the mechanical stress on the joints and muscles of your body, especially prone if you are running long distances. As with all training, good nutrition, stretching and foam rolling should be major components of your training regime.
If your cramp is non-responsive to the above recommendations seek professional advice from a registered health care professional. Happy Running!
Do you have a question that you would like answered by our team of experts? Just email us at [email protected] or post on our Facebook page.
Our expert:
Emily Mason BSc (Hons) MSc (Chiro)
DC LCC
Doctor of Chiropractic at The Spinal Answer Chiropractic
Image credit: istockphoto.com
