Muscle cramps during exercise can be a major problem for endurance athletes, causing minor or severe cramps in small or large muscles. Although the causes of cramps are not fully understood, some possible causes have been identified. In this article, we will discuss how to prevent and treat muscle cramps during exercise.

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Prevention

Electrolyte imbalance is one of the suggested causes of muscle cramps, which can occur due to mostly sodium losses in sweat. While it is not fully understood, depleting electrolytes may result in disrupted and uncontrolled muscle contraction. However, the risk of cramping can be reduced by maintaining a good electrolyte balance, which can be achieved by consuming electrolytes, especially sodium, during exercise.

While it is not necessary to match the amount of electrolytes lost in sweat with the amount ingested, avoiding large losses at the end of exercise is recommended. Additionally, poor muscle conditioning is also an important factor in causing muscle cramps. Training specificity is crucial in preventing cramps, both in terms of exercise duration and intensity. Since competition is typically more intense and requires more effort than regular training sessions, cramps are more likely to occur during competition. Changing positions, such as on a bike, can also increase the risk of cramps by engaging less trained muscles.

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Treatment

Once a muscle has started to cramp, there are few things that can be done to treat it. However, many cramps resolve themselves quickly, lasting only a few seconds or minutes. Resting or reducing exercise intensity for a short time while the cramp fades may be sufficient for minor cramps. Stretching is also often suggested as the best way to resolve a cramp, as it activates the golgi tendon organ in the muscle, which signals the nerve that controls muscle contraction to reduce contraction and, therefore, reduce the intensity of the cramp.

While research into stretching to resolve muscle cramps is not very supportive, it is still one of the few tools to treat a painful or long-lasting cramp. Nutrition can also play a role in treating cramps. Although there is limited evidence, a few different foods and drinks, including homeopathic and folk remedies, have been suggested as helpful in treating cramps. Drinking pickle juice has been shown to reduce the length of muscle cramps by about a third, although the reasons why are not yet fully understood.

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Conclusion

Preventing muscle cramps during exercise involves maintaining a good electrolyte balance, ensuring proper muscle conditioning through training specificity, and reducing exercise intensity if cramps occur. While treating cramps is more challenging, stretching and consuming certain foods and drinks may provide relief for some. However, it is important to remember that the causes of muscle cramps are not fully understood, and more research is needed to better understand how to prevent and treat them effectively.

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Scientific Reference

1. Maughan RJ, Shirreffs SM. Muscle Cramping During Exercise: Causes, Solutions, and Questions Remaining. Sports Med. 49(Suppl 2):115-24, 2019 Jung AP. The impact of resistance training on distance running performance. Sports Med. 2003;33(7):539-552.

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