Avoid Muscle Cramps with These 3 Simple Tips

Cramps are an athlete’s worst nightmare. Whether it’s the slow tightening of a muscle or the sharp stabbing pain of a sudden cramp, many athletes know this type of discomfort all too well. Throughout my athletic career, cramps have been a frequent adversary, sometimes forcing me to withdraw from competitions before they even began. The fear of cramps plagued every race, prompting me to take every precaution.

It is widely believed that cramps are caused by dehydration or electrolyte imbalance. Sports drink companies capitalize on athletes’ fear of cramps by marketing electrolyte drinks as a convenient solution. But can dehydration or electrolyte deficiency really cause cramps? The answer may be no.

Muscle cramps: debunking dehydration myths

Research has repeatedly questioned the link between dehydration and cramps. a 1986 study looked at 82 male athletes competing in a 42-kilometer marathon, and 15 of them experienced cramps. Researcher Ron Maughan compared these athletes with those who did not cramp and found no difference in their electrolyte levels. There was also no difference in plasma volume, an indicator of dehydration, between the two groups of athletes.

A more recent study from 2011 looked at athletes who participated in triathlons. Of the 210 participants, 43 experienced cramps. However, no differences were also found between those who cramped and those who did not in terms of electrolyte loss or weight change (another indicator of dehydration).

If you’ve ever experienced exercise-induced cramps, then this reasoning may resonate with you. My cramps always targeted my calves. If dehydration or electrolyte imbalance is the culprit, why is only one muscle group affected? It’s much more logical that cramps occur in all muscle groups, each of which is hit by dehydration. Additionally, increasing fluid intake can prevent cramps, but studies have shown the opposite.

Muscle cramps and neuromuscular fatigue

However, there are some differences between triathletes and marathoners. In triathlon studies, the faster the race time and the more history of cramping, the higher the risk of cramping. In marathoners, cramping usually occurs late in the race, when fatigue peaks. This suggests that factors other than dehydration and electrolyte imbalance can contribute to increased fatigue.

With these insights, we can better understand the real causes of cramping. If the calf is prone to cramping, what are the causes? The calf consists of many small internal muscles that support the foot. These muscles typically weaken rapidly compared to the larger gastrocnemius and soleus muscles, causing the larger muscles to fatigue more quickly, with increased loading and consequently rapid fatigue.

Is fatigue, especially neuromuscular fatigue, the cause (or at least one of the causes) of cramps? It seems very likely. Think back to our triathletes and remember that faster athletes are more likely to cramp. It is reasonable to assume that faster athletes increase the intensity of their training and train in the fatigue zone. In marathon studies, cramping occurs late in the race, when the athlete’s fatigue level is high.

The neuromuscular control/neuromuscular fatigue theory provides a compelling explanation for the phenomenon of cramping beyond simple dehydration or electrolyte imbalance. If you are interested in how certain exercises affect the phenomenon of cramping, read our article on the use and abuse of the hexagonal bar, which explores muscle fatigue and exercise technique.

There has been a shift in the prevailing view of muscle spasms, and it is now widely recognized that neuromuscular fatigue is a more likely cause of muscle spasms, and is no longer due to dehydration or electrolyte imbalance, as was previously believed. The following factors may increase the likelihood of muscle spasms:

  • Larger body size means heavier muscle loads, which may exacerbate fatigue.
  • A history of tendon or ligament injuries may also contribute to increased fatigue.
  • People who have experienced cramps before have a higher chance of cramping again, suggesting that certain athletes are more prone to cramping.
  • There is also evidence to suggest that cramping may be a hereditary condition, and a family history may mean an increased risk of developing the condition, which may be genetically linked.
  • Studies have identified an association between the COL5A1 and AMPD1 genes and exercise cramps, which appear to affect running efficiency rather than hydration or electrolyte levels.

To effectively prevent muscle cramps, people should consider the following strategies suggested by Zera:

  • During prolonged physical activity such as long runs or team sports, consuming carbohydrates can help ward off fatigue.
  • Targeted strength training can strengthen muscles that are prone to cramping, such as leg lifts for the calf muscles, along with exercises such as barefoot or sandy running drills that work the smaller intrinsic muscles.
  • Wearing compression clothing may help. While opinions vary on the benefits of compressed clothing, Zera calf compression socks may be supportive.
  • Even if dehydration or electrolyte loss is not the culprit for cramping, maintaining reasonable fluid and electrolyte levels can still help improve overall performance.

Zera has introduced an innovative way to fight cramps with HotShot, which was developed based on Nobel Prize-winning research. Taking HotShot reportedly reduces exercise-induced cramps by more than half. Its strong flavor activates neurons in the mouth and stomach, which corrects the nerve signals that cause muscle cramps without targeting dehydration or electrolyte supplementation. This development further challenges the idea that dehydration is the primary cause of muscle cramps.

Zera publishes weekly updates written by professional athletes dedicated to improving athletic performance. We encourage readers to engage and share insights from the articles on social platforms.

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