In the middle of summer, many more athletes across a range of sports complain about muscle cramping. The condition can be frustrating and debilitating, keeping athletes from performing at their best. Researchers think that most cramping is the result of muscle fatigue; so being prepared, well conditioned and well fueled may help delay fatigue and keep you cramp free.  Following are some tips to help reduce the risk for muscle cramping.

First it is important to rule out any pre-existing medical condition. If you can answer “yes” to any of the questions below, seeing a physician for an in-depth evaluation is recommended.

1.)   Is the cramping caused by physical exercise of very mild intensity and duration?
2.)   Does the cramping occur at rest?
3.)   Is the cramping associated with any other symptoms?
4.)   Does the cramping episode occur during every exercise bout?
5.)   Does passive stretching aggravate, rather than relieve the cramping?
6.)   Is there a strong family history of cramping?
7.)   Could the cramping be a side effect of medication?
8.)   Is cramping associated with dark urine after exercise?

Muscle cramping is more common in hot and humid conditions so be prepared for the environment in which you will be training or competing.

If cramping is a consistent problem, you may need to lower your intensity level to continue exercise without cramping.

Train!  Being well conditioned may help alleviate cramping symptoms and incidence.

Stay hydrated–know your sweat rate and drink accordingly. Sport drinks not only deliver fluid to maintain hydration, but they also provide carbohydrates and electrolytes–two key players in preventing cramping.

Pay attention to diet–being properly fueled with carbohydrates may help reduce muscle fatigue and prevent cramping. Consume a good pre-training/competition meal and stay fueled with sports drink or carbohydrate-rich snacks during exercise lasting more than 60 minutes.

Source: Schwellnus MP, Drew N, Collins M. Muscle cramping in athletes - risk factors, clinical assessment, and management. Clin Sports Med. 2008;27:183-94.

Opportunities are all to often cursed by those who “never got an opportunity,” and never acknowledged by those who earn their own opportunities. Every time I hear a player say “I just never got my shot,” I think of my teammates from IONA college who were truly devoid of opportunity after our Division I hockey program folded after my Freshman season.

I, among several others, transferred to Manhattanville College a Division III school, while several Juniors were forced to give up their dreams of hockey to finish their course of study. I struggled at first accepting I was no longer a Division I athlete and it effected my play considerably. I was a healthy scratch for 11 games my Junior year, and I owe a huge thanks to my coaches for not giving up on me when I had given up on myself. My senior year I choose to play hockey and not worry about where I was playing and I improved immensely. Not to many Division III players were receiving pro contracts, but I managed, on the strength of my senior year, to receive a CHL contract .

I was again a healthy scratch the first 12 games of my professional career, but learned day in and day out and showed improvement. I ended my CHL regular season with 3 goals and 14 assists in 43 games played. I ended the CHL playoffs with 6 goals 6 assists in 20 games played. I, from the strength of my playoff run, was invited to the Detroit Red wings main camp, where I was so nervous I struggled to even keep my food down, but managed to impress enough to earn an AHL contract.

If you asked me to tell you where in my story I was given my “opportunity” I could not tell you. I guess I am still looking for it.

The St. Louis Blues Rookie Camp experience was awesome! Although I can’t say that I learned too much because this was my second camp–many of the same things are done upon arrival at every camp. First thing in the morning you are brought to the doctor for a physical. After you’re cleared to skate, you are then brought to the rink. I wasn’t able to skate the first morning because my luggage was lost at the airport, so I basically showed up to camp with no clothes or equipment. The organization was very understanding of my situation knowing it was out of my control. Coach Murray even brought me in a few times to make sure everything was being taken care of. I met many different people within the organization. Al McInnis, Head Coach Murray, all the GMs and owners, and several players from past years were all there to help with anything anyone might need. They were all very nice and respectful. Everyone was treated like a king. St. Louis is a first class organization.

There were over 40 players at the camp. I didn’t really know anyone except the few OHL guys I have competed against over the years. I knew Cundari (Windsor Spitfires), Petrienagelo (Mississauga Icedogs), Livingston (Soo Greyhounds), and Nigro (Guelph Storm). I was also able to meet Erik Johnson, T.J. Oshie, and Keith Tkchuck. Playing with these guys was something new.

I thought I played very well throughout camp, especially when I was put with Nigro and Livingston for the last game. With all the new faces and the meeting of new people it was very easy to get caught up and lose focus. Everyday we followed a rigorous on/off-ice routine. Off-ice activities included: Bench Press Max, 85% Bench Rep Max, One arm lifts with DBs and Pull Ups with 15% of our body weight. One the ice, aside from our games, we did a lot of conditioning and edge work. I felt really good knowing that I excel in both areas. I think the hardest drill we did was the on ice beep test. The beep test is a series of stops and starts which utilize a beeping sound where the athlete must start and stop without losing synch or rhythm to the beep. I was happy I did the best because the scouts/coaches said this was the most important to them. Everything else was fairly easy. We also had speakers talk to us regarding nutrition, regeneration, drug abuse and women.

Overall I thought I had a great showing. They said they would be in contact with me over the next few weeks regarding my future with the St. Louis Blues. Until I hear otherwise, I’m just going to keep working hard and direct my focus on my next camp with the New York Islanders.

As many of you gear up for summer training camps and intense workouts with your high school teams, paying attention to your hydration status can help keep you at the top of your game. Here are some quick tips for staying hydrated during the heat of the summer:

• There is no set amount that you should drink in a given day, and remember that both food and fluid contribute to overall hydration status. Foods with high water content include fruit, vegetables, cooked grains, soups and dairy and should contribute to your daily diet. The bulk of your fluids should come from water, low fat/nonfat milk, sport drinks (during exercise) and 100% juice.
• Eating helps keep you hydrated. Be sure to drink fluids while you are eating; make it a habit to drink at least 16 oz of water, juice or milk with meals.
• If you are exercising in the heat, saltier foods help preserve electrolytes as well as encourage drinking. Reach for pretzels, dry roasted nuts or whole grain crackers as a pre- or post-workout snack.
• Know your sweat rate. Weigh yourself before and after a typical workout to see how much water weight you have lost and determine your sweat rate. (1lb = 16oz of fluid.) Replenish your fluid losses by 150%. For more information, check out this sweat rate workshop PDF.
• If you are a salty sweater (i.e., salt residue on clothing or salt crystals around face) consume a sport drink (containing electrolytes) in addition to water during workouts that will exceed 45 minutes.
• Start your workout well hydrated. Before a game or match in the heat, hydration must begin at least 4 hours before you step to the line, or walk onto the field or court to allow your body time to absorb the fluid and reach an appropriate equilibrium.
• A simple way to monitor your own hydration status is to evaluate your urine color. You’re goal should be the color of pale-lemonade.
• Follow your thirst – being thirsty is a good indicator that you need something to drink; however in young athletes (<18 years) the body’s thirst mechanism is still developing, so it is imperative to establish good eating and drinking habits for optimal hydration.