Why do I get cramps in Ipoh’s heat?
A cramp is a muscle that tightens suddenly and will not let go. In hot, humid weather you sweat more, tire sooner and may drink less than you need, and all of these play a part.
Dehydration is one cause, not the only one. Overworked muscles, a sudden jump in activity, some medicines and some health conditions can also trigger cramps.
How much should I drink?
Drink regularly through the day, not only when you are thirsty. Older people feel thirst less strongly, so a set routine helps: a glass with each meal and one between meals.
Check the colour of your urine. Pale yellow is a good sign, and dark yellow means you need more fluids.
Drink more when you sweat, such as at badminton, futsal or on a hike up Bukit Kledang.
If you have heart, kidney or liver disease, ask your doctor how much to drink. Too much can be a problem for some people.
What should I drink?
Water is enough for most daily needs. After an hour or more of hard activity in heat you also lose salts. An oral rehydration drink, an isotonic sports drink or coconut water with a salty snack can help.
Sugary soft drinks and a lot of sweet teh tarik do not hydrate as well and add sugar. Coffee and tea count in moderation. Alcohol adds to dehydration.
What do I do when a cramp hits?
Stop what you are doing and stretch the muscle gently, then hold.
- Calf: straighten the knee and pull the toes toward the shin. In bed, stand up and press the foot flat on the floor.
- Thigh front: hold the ankle behind you and bring the heel toward the buttock.
- Foot: press the toes up and rub the arch.
- Walk a few steps once it eases, and drink some water.
If cramps return during exercise, rest in the shade rather than pushing on.
How can I prevent cramps?
Build up exercise slowly and avoid the hottest part of the day. In Ipoh, early morning and late afternoon are kinder. See running in Ipoh’s heat for pacing tips.
Warm up before sport, stretch the calves gently afterwards, and eat normally, since food gives you salts too. During the fasting month, drink well between iftar and sahur, and read exercise and rehab in the fasting month.
When is a cramp not just a cramp?
See a doctor urgently if one leg is swollen, painful, warm or red, especially after a long journey or surgery. That can be a blood clot.
Also get help for confusion, fainting, a fast heartbeat with hot dry skin, severe headache or very dark urine after exertion in heat. These suggest heat illness. For frequent cramps, ask your doctor to review your medicines and check your blood tests.
How can a physiotherapist help at home?
We look at why a muscle keeps cramping: strength, flexibility, footwear, training load and posture. Then we give you a plan of stretches and strengthening, and tell you what to ask your doctor.
Home physiotherapy in Ipoh lets us see your routine, your stairs and your bed. See also the muscle cramps page. Our Canning Garden centre is opening soon for those who prefer to come to us.