Pilates and cramps: what to do to limit them?

Pilates and cramps: the basics

Since Pilates is a physical activity, it is entirely possible to have cramps while practicing it. To limit them, it is important to understand what they are and what they are caused by. We'll explain it to you.

What is Pilates?

There Pilates method is a sporting discipline created by Joseph Pilates At the beginning of 20th century in England. It draws inspiration from several practices such as dance, gymnastics, yoga and even some martial arts.

Historically, Pilates was born for helping hospital patients work deep muscles of their body and thus gradually regain their mobility. 

Thanks to its effectiveness, the method has enjoyed great success. Joseph Pilates therefore decided to teaching it to instructors in the United States to help more people around the world. Over the years, the Pilates method has evolved and everyone has taught it in their own way, while retaining the 6 fundamental principles.

These 6 principles are considered to be the basic rules of teaching and practice. If these principles are followed, you will immediately feel the benefits: 

• Breathing 

• Concentration 

• Stabilization 

• Control

• Fluidity

• Precision

To learn more about these principles and the various benefits of Pilates, check out our dedicated article! 

What causes cramps?

A cramp is a intense muscle contraction which occurs suddenly. She can be very painful because the muscle refuses to return to its initial state. 

Usually the cramp lasts a few seconds and the affected area may remain painful for several minutes or even hours. This can affect any type of muscle, whether calf, THE foot, etc.

Cramps are usually caused by several factors : 

• lack of hydration 

• lack of warm-up 

• muscle fatigue 

• lack of magnesium 

• bad posture 

Some people may be more prone to cramps and not just athletes. Indeed, we are thinking in particular of people with blood circulation disorders et to people taking certain medications. 

Ask your doctor if you notice repeated cramps during the same day, for example.

Pilates and cramps: the ideal solution

During your sports sessions, some of your muscles may be subject to cramps. This is particularly the case when practicing an “aggressive” sport for your muscles such as running for example. Therefore, if you lack certain elements mentioned above, you can easily have localized cramps. 

Nevertheless, the Pilates practice allows you to work your muscles effectively but also to preserve muscle fiber. Indeed, the work of the deep muscles and the application in carrying out the exercises means that the muscles are intensely stressed but very gently. This way, you will see your cramps reduce the more Pilates classes you do!

In addition to the practice of Pilates, we give you some tips and tricks to reduce your cramps on the long term !

Actions to prevent cramps

To avoid the unpleasant feeling of cramping during your Pilates session, follow our advice: hydration, nutrition and equipment. We tell you more!

Hydration

This is not new! L'hydration is the key to curing many ailments. So, you should not only hydrate after your sports session but rather distribute your water consumption as much as possible. 

You must therefore drink minimum 1.5L of water per day spread out and not just at the end of the day because you forgot to drink all day. In fact, it is advisable to drink small sips throughout your day to have real effects on your body.

You can also drink energy drinks which aim to fight against dehydration and fatigue during exercise. Composed of water, sugar, mineral salts and vitamins, they are ideal for intense sports.

Energy drinks should not be confused with energy drinks! The latter are composed of caffeine or even taurine and are not recommended for athletes. This is due to their high sugar content which prevents proper hydration and can even worsen dehydration.

Also avoid coffee, tea and alcohol, which do not promote hydration in your body. 

Nutrition

There nutrition plays a crucial role in overcoming cramps. As explained earlier in the article, certain deficiencies can promote their appearance.

Thus, a rich and balanced diet is beneficial for your muscles. Here is a non-exhaustive list of some foods rich in magnesium recommended: 

• green vegetables 

• cereals

• dark chocolate

• dried fruit

• seafood

• bananas

• Honey

• etc.

If you are unable to eat healthy enough and make up for your deficiencies, you still have the option of priest ! Ask your doctor to prescribe you food supplements effective. This way, your body will be stronger! 

Equipment

To avoid post-workout cramps, don't hesitate to invest in so-called “recovery” socks and sleeves. They aim to promote blood circulation and soavoid aches and cramps. 

The compression effect achieved by the sock or the sleeve will therefore allow to flatten the so-called superficial veins and D'eliminate toxins more quickly. You can wear this type of equipment up to 24h to significantly reduce muscle pain and recover more quickly after a sports session.

Do not take recovery socks or sleeves that are too small as they can hurt you and even cause a tourniquet effect. This will result in the interruption of blood circulation and therefore a risk for your body. 

Tips to avoid cramps

In addition to actions to take to avoid cramps, here are some tips that you absolutely must apply to effectively say goodbye to your cramps!

Warm up well

L'warming up is the basis of a well-done sports session. In fact, you gently prepare your muscles to the effort that will follow. Even if you are not necessarily a great athlete, you absolutely must think about warming up, regardless of the type of sport you practice afterwards.

In this way, you increase your body temperature et optimize performance. In addition to this, you considerably reduce the risk of injury but also the risk of cramps that you fear.

Stretch well

In the same way as the warm-up, the stretching are absolutely essential. They allow relax muscles after exercise et limit cramps as well as aches. 

Take advantage of this moment to regulate your breathing, your heart rate et relax physically and psychologically. 

To learn more about the stretching in Pilates, check out our article!

Do not force your body and muscles

It is therefore advisable to distribute your sports sessions throughout the week. So it is more interesting and safer for your body to make an effort a little every day rather than 1 to 2 times a week too intensely. Of course, this will depend on your schedule and your availability. The main thing is not to force it, not to push your body too far and to exercise wisely. 

In fact, you absolutely must listen to your body and your muscles so as not to rush them. This can lead to muscle pain such as cramps but also to possible injuries which can be more or less serious. Listening to your body is essential! 

What you should remember

To conclude, Pilates is a good way to combat cramps. Indeed, it is a discipline known to be gentle on the body and so as not to attack the muscles. Each movement is performed fluidly and applied to work the deep muscles effectively.

Of course, you can have a cramp during your Pilates session as in any sport. This is a normal reaction of the muscles if all the elements are not met and if you have certain deficiencies : 

• lack of magnesium
• lack of hydration
• muscle fatigue
• lack of stretching
• bad posture held for several minutes
• etc.

To avoid cramps, several solutions are available to you: 

• drink enough water : spaced throughout the day and not just after your sports session
• promote healthy nutrition rich in magnesium : cereals, dried fruits, green vegetables, dark chocolate, etc.
• invest in recovery socks and sleeves : if you are prone to cramps, try this type of equipment which will allow you to compress your muscles to promote rapid recovery
• don't forget to warm up : before your workout, increase your body temperature and prepare your muscles so as not to attack them suddenly and risk injury
• don't forget about stretching : after your sports session to relax your muscles and reduce the risk of aches and cramps 
• listen to your body : do not force your muscles with overly intense sessions that do not suit your body

Try Pilates at POSES Studio

If you want to get started in a relatively mild physical and sporting activity and respectful of your body but which still makes you work your whole body, Pilates is for you! 

At the house of Studio POSES, the courses are carefully carried out by our coaches and are thus suitable for all profiles: great sportsman and beginner ! Clear your head and immerse yourself in a subdued atmosphere during your Pilates session. 

Our coaches are there to guide you through the sequence of movements and help you progress.