Cramps can be an athlete’s worst nightmare! These involuntary muscle spasms make it temporarily impossible to use the affected muscle and can negatively impact anyone at any time. A surprise cramp can end a day of fun activity, slow you down in a race, or even disrupt a good night’s rest. But what causes cramps and what can we do about them? It’s easy to assume that more stretching would be the solution, but it’s not. It turns out there are several factors that play into muscle cramps which we will explore them below.
Why am I cramping?
Oftentimes cramps are a symptom of a deficiency in your body. A response is triggered within your body that results in a cramp. The source of cramping is widely debated, but research and observation show there are common factors related to the source of muscle cramps. Good physical and nutritional habits are critical in your quest to avoid cramps. Let’s explore some of the agreed upon sources of cramping.
Dehydration
Dehydration is one of the most common causes of cramps. Spending extended periods of time engaged in vigorous activity, especially in warm weather, can lead to dehydration. When the body is dehydrated your muscles lose their elasticity, the result is increased muscle friction which causes muscles to become irritated and inflamed. Proper hydration plays a critical role in the muscles ability to properly contract and relax. Cramps during activity are your body’s way of telling you that you need to drink more fluids. If a cramp is accompanied by dizziness, headache, or constipation then you are likely not drinking enough. Watch for these signs as you ramp up your training or activity level and adjust your hydration strategy as needed.
We know that hydration is extremely important, but drinking plenty of fluids before, during, and after activity is only part of what you need to do to keep your body going. As we sweat, our bodies lose the essential minerals we need to function. Your diet should be optimized to support your level of activity so your muscles get the nourishment they need when they need it. It has been proven that mineral shortages in the body are a major contributor to cramps.
Mineral depletion
We naturally expire minerals, called electrolytes, while both at rest and while exercising. These minerals, specifically sodium, potassium, calcium, and magnesium, help ‘feed’ the muscles and are also necessary for proper nerve function. Cramps resulting from mineral depletion can occur regularly with exercise if a proper diet is not maintained. Many sports drinks advertise that they replenish electrolytes. While sports drinks can be helpful, the best solution is to incorporate more vitamin and mineral rich foods into your diet, so your body has a chance to build up a reserve. If you experience bouts of cramping, but maintain proper hydration and an active stretching routine, then it is likely that your body lacks minerals and will benefit from a more nutrient rich diet.
As you progress in your training it is important to pace yourself. Periodization not only helps to build up endurance but it allows your body to indicate when it needs rest. Pushing your body too hard too soon can lead to over-exertion, which is another common cause of cramping.
Over-exertion
Also known as exercise-associated muscle cramps (EAMC), cramping due to over-exertion is caused by the neuromuscular system. Vigorous activity that demands repeated motion causes the nerves to enter a state of hyper-excitability. In this state, the nerves are highly sensitive to stimuli and can overreact causing a muscle or even a whole muscle group to involuntarily spasm. Over-exertion cramps don’t only occur while actively engaged is activity. Athletes often report getting cramps up to eight hours after physical activity, known as the cramp prone state, as the nerves send signals to tighten the muscles while they are at rest.
In an interesting parallel, these types of cramps can happen in people who are inactive as well. Muscles and nerves forced to hold awkward positions for extended periods of time become fatigued in the same manner as muscles that move in vigorous repetition. Good posture and keeping your body well supported while it’s at rest will keep muscles and tendons in their proper resting position and prevent nerves from compressing. Poor posture and inadequate support can cause muscles to shorten, limiting your body’s range of motion and flexibility. This increasing the risk of injury, which is often proceeded by cramping.
Injury
A cramp triggered by injury is the body’s way of self-preservation – a muscle or group of muscles will often spasm and tighten to stabilize an injured area. For example, in a humerus fracture that results from a fall the surrounding muscles will tighten in an attempt to hold the bone in place and keep bones, muscles, tendons and ligaments properly aligned. This result, use of the arm is difficult while the body limit movement in an attempt to reduce further injury. Think of it like a biological cast that results in obvious bruising and swelling where the injury occurred.
Inadequate blood supply and nerve compression
Do you maintain a diet would make a nutritionist blush? Have you dedicated countless hours researching the best nutritional and hydration supplements? Why then are you still cramping?
Minerals and oxygen are delivered through our blood stream. If you notice cramps quickly go away after activity, or you experience cramp-like symptoms but no noticeable muscles spasms, then your body may be experiencing circulation issues. This could be a symptom of claudication, a condition where your arteries are narrower than they should be and the result in limited blood flow to muscles that support your level of activity.
If you notice your cramps gradually get worse as you continue with activity then you might be suffering from nerve compression and the related symptoms. Nerve compression can cause the body to send the wrong signals to muscles, which often results in cramping. Your primary care physician can order blood work, or refer to a physical therapist, to determine if there are more serious causes of muscular cramping. While you consult with your doctor, discuss your current medications and any possible side-effects that may trigger cramping.
Medication
A wide range of prescriptions and over the counter medications are known to cause muscle cramps as a side effect. Nasal decongestants, blood pressure medications, asthma medications, and cholesterol medications all have histories of causing involuntary muscle cramps.
What can I do to treat and prevent cramps?
Most cramps subside on their own after some time but it’s important to stop any activity after a cramp occurs. Cramps can be addressed with a gentle stretch or massage of the muscle, a hot bath with Epsom salt, ice or cold pack, and anti-inflammatories like ibuprofen. Drink plenty of water and replenish the body’s electrolyte levels.
Every athlete’s goal is to implement the proper strategies to avoid cramping. A good strategy includes varying your exercise routines and cross-training to prevent overworking one set of muscles. For example, many runners will supplement their routine with swimming, cycling or weight training. Diet and proper hydration also play an essential role in supplying your body with the resources it needs for activity. Fruits, vegetables, nuts, and lean protein are all necessary for maintaining balance when leading an active lifestyle. You will also want to incorporate an active warm-up before beginning strenuous activity. Walking, jogging, and active stretching before and after activity helps to keep muscles healthy and serves as a trigger for the body as it prepares for both activity and for rest.
Physical therapy can be a great tool for athletes who want to stay in the game. Spooner physical therapists are prepared to provide you with the tools to prepare your body for activity, prescribe a sport specific active warmup routine designed to get your body moving, and to address any movement inefficiencies you may be battling. Athletes that regularly participate in physical therapy experience fewer injuries, shorter recovery times, and learn valuable techniques to keep their mind, body, and spirit healthy and active.
Proper hydration plays a key role in preventing cramps during activity. Our blog on the Effects of Dehydration on Athletic Performance dives deeper into the importance of staying properly hydrated.
References
Cleveland Clinic. (2019, Dec 10). Muscle Cramps: Possible Causes. Retrieved from Cleveland Clinic: https://my.clevelandclinic.org/health/symptoms/21190-muscle-cramps/possible-causes#:~:text=Nerve%20disorders%3A%20In%20rare%20cases,activities%20can%20lead%20to%20cramps.
DerSarkissian, C. (2019, June 12). Why Am I Cramping? Retrieved from WebMD: https://www.webmd.com/pain-management/ss/slideshow-reasons-cramping
Kenny Turley PA-C, L. R. (2020, Aug 18). All About Muscle Cramps. Retrieved from University of Rochester Medical Center: https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=1&contentid=697
Kevin C. Miller, P. A. (2010). Exercise-Associated Muscle Cramps Causes, Treatment, and Prevention. Fargo, ND: US National Library of Medicine.
Mayo Clinic Staff. (2019, Jan 03). Muscle Cramps. Retrieved from Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820#:~:text=Overuse%20of%20a%20muscle%2C%20dehydration,Inadequate%20blood%20supply.
Melissa Conrad Stöppler, M. (2019, Nov 06). Muscle Cramps. Retrieved from MedicineNet: https://www.medicinenet.com/muscle_cramps/article.htm
Physicians’ Review Network. (2016, June 21). Muscle Cramps (CharleyHorse) and Muscle Spasm Remidies. Retrieved from MedicineNet: https://www.medicinenet.com/muscle_cramps_and_muscle_spasms_pictures_slideshow/article.htm