Alternatives to Deadlifting/Squats due to cramp

granty1892

Hi Folks,

I've had to stop deadlifting and squatting because its given me terrible cramp in my calves whenever i play 5-a-side astro on a wednesday night.:mad:

And trust me i've tried everything to prevent the cramps
-potassium
-magnesium
-strecthing
-loads of fluid (including salt in water)

Can any recommend any alternatives to building my core as i was progressing well with these essential lifts.

Or alternatively can anyone recommend a way to prevent the cramps?

thanks

Harm Van Risk

These exercises are geared more towards the hamstrings and quadriceps with what I would call little effort on the calf. How did you narrow it down to these exercises?

granty1892

I assumed the same??

I squat on thursdays and deadlift saturday, and dont play football until wednesday so plenty of rest-time but still get cramp.

Whenever i dont do both i dont suffer from cramp??

Am i doing something wrong/ do i need to do anything to prevent this as important as these two exercises are to me, the football is my cardio.

thanks

Harm Van Risk

It could be your technique. I have found a good instructional exercise video for both exercises which you should take a look at and try to look at your form using the mirrors in the gym. You could also ask the gym instructors to watch your technique for you and they should give you the best feedback as they are there with you.

Squat technique: http://www.youtube.com/watch?v=dbxxs1PErLQ

Deadlift Technique: http://www.youtube.com/watch?v=ztd3uaNTCwY

Is there anything else that you might think it to be?

granty1892

I've been thinking the same but ive been told both techniques are perfect??!

I did my ACL four years ago so i did have to go through a phase of building/strengthening all the muscles in my legs escpailyl the injured right leg so im thinking this could be an aftermath of this injury.

Harm Van Risk

Have you tried getting a leg massage to help with the removal of any lactic acid and to help loosen the muscle. It has worked for me in the past.

granty1892

money is tight pal

BigDuffman

+1 for massage but if thats out of the question. Have you tried foam rolling?

Chancer3001

yeah foam rolling might help.

maybe youre over tired? Have you tried eating more?

Increase the amount of time you stretch your calves. do a solid warm-up before the footy too.

Brian?

I'd also recommend foam rolling, not just for this reason.

Try drinking something like gatorade/powerade before you play footie as well.

Other than that, what's you diet like? A good diet and sleep are essential for recovery.

Chancer3001

dehydration is what causes cramp for me....

themandan6611

running around on an astro or hard pitch is a lot more likely to give you cramp. What type of warm up / down do you do ?

WeeBushy

Do you stretch properly? As in a thorough stretch of every muscle you use, or just a quick stretch? I'm on a stretching buzz today it seems.

colman1212

I'm no expert but I would think it is extremely unlikely squats or deadlifts 3 days previous could cause a calf cramp during a soccer game...
I can't even see how they could be linked..but again I'm no expert...

deadlybuzzman

Maybe theres some underlying issue like posture or the way you run but it could be as simple as playing only one day a week means you never get game fit

granty1892

the pitch is hard but i seem to be the only one struggling every week

deadlybuzzman

well you seem to have checked all the boxes on the nutrient end of things so youre as well investigate other options.
I used to be crippled with cramp down the side of my shins, turned out it was fatigue as I was playing 3-4 times a week. I cut back to twice a week for 2 weeks and I was fine. Others I knew played even more than me but they were fine so Id never pass that much heed others.
Its hardly fatigue in your case and regardless of what others can or cant do maybe your calves need more regular work to get them up to scratch. maybe try 5-10 mins of skipping once a week and see if that makes any difference

gymsoldier

Harm Van Risk wrote: »

removal of any lactic acid

Basic biochemistry. Lactic acid doesn't hang around, its converted back to pryruvate and used again in the Krebs cycle.

Its a common misconception that lactic acid causes cramps/pains the next day.

My advice; research has shown low levels of calcium to cause muscle cramping.
Or, diagnosed by a Physio, you could be suffering from some sort of compartment syndrome.