Exercise induced muscle cramps and how to treat them

If you’ve ever experienced a muscle cramp during exercise, you’ll know how painful and debilitating they can be. Personal trainer Andrew Cate looks at the latest research and finds out what you can do to treat a cramp during exercise.

Why do muscles cramp during exercise?

Cramps are a sudden, tight and painful muscle contraction that are most likely to occur in the calf and thigh. Although exercise induced muscle cramps are common, scientific research is yet to come up with a comprehensive explanation of their cause. We know that muscle cramps are more likely to occur when people experience fatigue and electrolyte imbalances.¹

It's also known that cramps are more likely to occur during competition rather than training and are more common at the end of an event (such as the last few minutes of a football game) when people are most fatigued.

What role does hydration play in muscle cramps?

Muscles need hydration to function well. Extreme sweating can cause dehydration and electrolyte loss.

Drinking liquids regularly and ensuring electrolyte minerals like sodium, potassium, calcium or magnesium levels are in balance can help maintain fluid balance which is important for muscle contraction.²

How should muscle cramps be prevented and treated?

There are a few suggested methods of treatment for exercise induced muscle cramp. They include:

• If the cramp is minor, slow down your pace, and reduce the intensity of your exercise.
• Lightly stretch the affected muscle to help decrease the intensity of the contraction and allow the muscle to relax.
• Massaging the affected area may also help the muscle to relax and alleviate pain.
• If the cramping is severe, or if it keeps recurring, applying ice to the affected muscle may help to relieve cramp.
• Manage your weight.
• Drink plenty of water and consider your electrolyte levels.
• Consider if your calcium or magnesium levels may be low and supplement if necessary.