Something I get asked often about is dealing with cramps that develop while exercising. These are known as Exercise Associated Muscle Cramps (EAMC). Defined as “painful, spasmodic and involuntary contractions of muscles that occur during or immediately after exercise.” Cramps are a very common concern, and most often occur in the feet and legs.
If you’re assuming you can avoid cramps by staying hydrated during exercise, you might be surprised. In fact, research is still ongoing as to why cramps develop and what exactly can prevent them. However, there are some simple things you can do to minimise the risk of getting a cramp. Let’s dive in!
What Causes Muscle Cramps During Exercise?
Traditional thought is that cramps are caused by dehydration, hot conditions or low electrolyte levels (sodium and magnesium). However, no research has since been able to prove this anecdotal theory true. One problem is that this process should affect all muscles, but most cramps are very localised in nature.
New research published in the British Journal of Sports Medicine points to another hypothesis about exercise-induce cramps. Rather than dehydration or electrolyte imbalance, it suggests exercise-associated muscle cramps are caused by altered neuro-muscular control due to local muscle fatigue.
This school of thought has been developed through a decade of studies at the University of Cape Town, one of the world’s leading research centres for endurance exercise. Essentially, the research links cramping with changes to the nervous system and how it “talks” with the muscular system. As intense exercise leads to fatigue, communication with the muscular system is impeded, and if exercise continues, then a cramp can develop.
Risk Factors for Exercise-Associated Cramping
The exact cause of cramps is still not proven, but the University of Cape Town’s research does give us more insight. Interestingly, I rarely get any mention of cramps from my Olympic athletes, who train for long periods very regularly. On the other hand, cramps seem to be common for recreational exercisers or youth and masters athletes; those who are training irregularly, but still race at high intensity.
Factors that can make you vulnerable to exercise-associated muscle cramps include:
- Increased exercise intensity
- Increased duration of exercise
- Low energy levels (high fatigue)
- Inadequate preparation
- Challenging environmental conditions
- Repeated muscle contractions in short range
- Genetic predisposition or past history
How to Stop a Muscle Cramp Quickly
The University of Cape Town’s research leads to one clear recommendation: stretching is the best way to address an exercise-associated muscle cramp. Gentle passive stretching will help to “reboot” the local nerves and their interactions with the muscles, allowing them to return to normal functioning.
How to Prevent Muscle Cramps During Exercise
Here are six tips to prevent muscle cramps:
- Hydrate well during training (plus before and after exercise)
- Maintain electrolyte levels (eg. with an electrolyte drink or coconut water)
- Ensure you are well-fuelled with good carbohydrates
- Exercise at an appropriate intensity
- Warm up adequately
- Train at a similar intensity and duration as competitions
If you’re gearing up for a big event, like preparing for a marathon or fun run, follow this checklist to avoid cramps on the big day.
Do you get cramps when exercising? What have you noticed helps or hinders them?
Editor’s Note: This post is written with input from our elite performance specialist Andrew Verdon. Andrew has completed a Diploma in Exercise Science, Certificate IV in Fitness, Level 2 Strength Coaching Qualifications with ASCA, Post Grad Diploma in Applied Science (Elite Sports Training) and a Masters in Applied Science (Recovery).
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