Ursachen für Muskelkrämpfe im Radsport
Fast jeder Radsportler hat schon einmal das überaus qualvolle Gefühl eines Krampfes in Wade oder Oberschenkel erfahren und über die Ursachen gerätselt. Es gibt auch viele Behauptungen und Meinungen zu Muskelkrämpfen im Internet. Doch wie sieht es aus wissenschaftlicher Sicht dazu aus?
Die Leitlinie der Deutschen Gesellschaft für Neurologie definiert den Muskelkrampf als eine intensive, schmerzhafte und spontan auftretende Kontraktion des Muskels, die mit einer tastbaren Verhärtung einhergeht. Der Ausprägungsgrad eines Muskelkrampfes ist unterschiedlich und kann von wenigen Sekunden bis zu mehreren Minuten dauern, bis die Entspannung wieder eintritt.
Die Ursachen und Risikofaktoren auftretender Muskelkrämpfe während einer sportlichen Belastung ist allerdings bis dato weitgehend unbekannt und individuell höchst unterschiedlich. Insbesondere unter Hitzebedingungen treten muskuläre Krämpfe gehäuft auf. Diskutiert werden vor allem folgende Vermutungen:
a) Flüssigkeitsmangel (Dehydration)
b) Elektrolyt-Ungleichgewicht bzw. –defizit
c) Muskuläre Ermüdung
Klinische Beobachtungen zeigen einen Zusammenhang zwischen Flüssigkeitsmangel oder/und einem veränderten Elektrolythaushalt und der Entstehung von sport-assoziierten Muskelkrämpfen während oder nach der Belastung.
Die Datenlage, dass ein Magnesium, Kalium oder Calcium-Verlust der Grund sein könnte, ist jedoch schwach, denn über den Schweiß werden diese Mineralien nur in kleinen Mengen ausgeschieden. Ein mittels Blutuntersuchung nachgewiesener Mangel dieser Mineralien kann jedoch durchaus muskuläre Krämpfe verursachen und sollte mit gezielten Ernährungsmaßnahmen und Einsatz von speziellen Mineralstoffpräparaten behoben werden.
Der Mineralstoff Natrium (Bestandteil von Speisesalz) wird über den Schweiß in größeren Mengen ausgeschieden. Natrium ist an der Regulation des Flüssigkeitshaushalts beteiligt und beeinflusst die Muskel-und Nervenfunktion. Neben einem Flüssigkeitsmangel steht daher ein Natrium-Defizit in Verdacht, Muskelkrämpfe zu verschulden.
Als Haupt-Risikofaktor für die Entstehung belastungsbedingter Muskelkrämpfe wird jedoch in der Wissenschaft vermehrt die veränderte neuromuskuläre Kontrolle bzw. die muskuläre Ermüdung in Betracht gezogen. Hohe, langandauernde v.a. auch ungewohnte Belastungsintensitäten – bzw. Radgeschwindigkeiten und Einheiten bei schwülen und heißen Umgebungstemperaturen spielen hierbei eine Rolle.
Wie kann ein belastungsbedingter Muskelkrampf verhindert bzw. behandelt werden?
Präventiv sollten Risikofaktoren der muskulären Ermüdung reduziert werden. Dazu gehören beispielsweise:
• die Belastungs-Intensitäten dem Trainingsniveau entsprechend auswählen
• dem Körper nach intensiven Trainingseinheiten ausreichend Erholung gönnen, denn ein ausgeruhter Radfahrer ermüdet weniger schnell
• das Leistungsniveau mittels gezielter Trainingsplanung verbessern, denn gut trainierte Muskeln sind widerstandsfähiger gegen Ermüdung
• die Wahl und Einstellung der Rad-Ausstattung (beispielsweise Sattelposition, Radschuhe) überprüfen
Ebenfalls sollte auf einen ausgeglichene Flüssigkeits-und Elektrolyt-Haushalt geachtet werden:
• Das Radtraining oder Rennen immer mit gut gefülltem Flüssigkeitsspeicher beginnen.
• Während der Belastung sorgt ein Natrium-angereichertes Sportgetränk (z.B. Isoactive Isotonic Sports Drink) für eine effektive Flüssigkeitsversorgung und führt dem Körper gleichzeitig das über den Schweiß verlorene Elektrolyt wieder zu.
• Nach der Belastung sollte dem Körper ebenfalls ausreichend Flüssigkeit und Natrium (z.B. Recovery Drink und eine Handvoll Salzbrezel) zugeführt werden, um bestehnde Flüssigkeits-und Elektrolyt-Defizite möglichst rasch auszugleichen.
Doch was tun, wenn es zum Muskelkrampf kommt? Als effektive Sofortmaßnahmen werden passives Stretching der verkrampften Muskulatur, aktives Anspannen der Antagonisten der betroffenen Muskeln, Massagen, Ruhe und Kälteanwendungen empfohlen.
u.a. verwendete Literaturquellen:
Bergeron, M.F.: Muscle Cramps during exercise – is it fatigue or electrolyte deficit? Current Sports Medicine Reports, American College of Sports Medicine 7(4), S50-55.
Schwellnus, M.P.: Cause of exercise associated muscle cramps (EAMC)--altered neuromuscular control, dehydration or electrolyte depletion? Br J Sports Med. 2009 Jun;43(6):401-8
Schwellnus, M.P. et al.: Increased running speed and previous cramps rather than dehydration or serum sodium changes predict exercise-associated muscle cramping: a prospective cohort study in 210 Ironman triathletes. Br J Sports Med. 2011 Jun;45(8):650-6.
Schwellnus MP, Drew N, Collins M. Muscle cramping in athletes – risk factors, clinical assessment, and management. Clin Sports Med 2008; 27: 183–194.
Schwellnus MP. Muscle cramping in the marathon: aetiology and risk factors. Sports Med 2007; 37: 364–347
© Corinne Mäder, München, Februar 2013
Zum Autor: Corinne Mäder ist certified Sports Nutritionist from the International Society of Sports Nutrition (CISSN)und hat Ernährungswissenschaft- und beratung studiert. Derzeit absolviert sie ein Aufbaustudium des International Olympic Committee's (IOC) im Bereich Sporternährung. Sie steht seit mehreren Jahren Profi-Athleten und Hobby-Sportlern beratend zur Seite.
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this five suspects they were arraigned aug. 5 when it comes to Ventura state, someplace help was seen as place might $5 million the. all the people handle essay sentences ranging from 24 yrs to slightly below four, Ventura region Deputy section legitimate Melissa Suttner explained.
Pentis suggested the women linger scared and have not been completely helpful, truthfully he believes tend to be plainly and afford details.
aside from the cash, investigators froze bank accounts featuring when it comes to $730,000, in addition to a $30,000 used truck as well as three stores.
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