The other day, I was running on a treadmill and had the most horrible calf cramp. I wish it was the first one in my life… I have a pretty good recollection of one I experienced back in middle school, which, as far as I know, was my first one. During a swim practice, I dove into freezing water and my calf cramped. I barely made it to the surface, just to be yelled at by the coach for ‘bad form’. It took me a minute to get through to him that I was in pain and it wasn’t my fault.
I am not excessively prone to cramps, but they do happen, so I figured it would be a good idea to look into the issue.
What is a muscle cramp?
Most of us recognize a cramp as intense pain, usually in a calf or another leg muscle, combined with the muscle becoming incredibly hard. I hope you weren’t expecting a lengthy explanation, because really – there isn’t much more to it.
What are risk factors for cramps?
Risk factors for muscle cramps include:
- Old age
- Pregnancy (I can attest to that)
- Certain medical conditions
- Certain medication, including diuretics
If you fall into any of the above categories and are struggling with frequent muscle cramps, it’s probably best if you talk to your doctor.
What causes muscle cramps?
It’s good to know your risk factors, but they won’t help you figure out what’s going on with your body. There appear to be some research contradicting commonly agreed-upon causes, but here is a list based on consensus:
- Dehydration – I know I usually do well in this department, but it sure is worth a second look. You may usually be well-hydrated, but a workout in heat can have you depleted in no time. Based on my experience, swimming can get you dehydrated easily. Why, you may ask? It’s simple: most people don’t think about need for drinking water when they are already in water. Huge mistake!
- Salt deficiency – this is definitely where I regularly get in trouble. You need salt in order for your nerves to transmit information correctly. I sweat like crazy and don’t like salty food. To be honest, I don’t even salt properly food I eat. So be careful and make sure your salt intake is sufficient
- Other electrolyte deficiency – salt is not the only substance you need to replenish when you exercise vigorously. An athlete needs to monitor their intake of potassium and magnesium, so think bananas and chocolate (it’s good for you 😜). Sports drinks are a good source of electrolytes, too. They are not great as an every day beverage for most people, but I guess I made it to the category of athletes who actually need to consume sports drinks, especially in the summer! In that case, I am off to get some Gatorade!
- Overuse – ouch! I think this is what I did to myself. Or at least it’s a contributing factor. Building up your strength and endurance is important, so you don’t hurt yourself. Apparently this is one of the many ways in which going too hard and too fast too soon can hurt you.
- Reduced blood flow to the muscle – so this one actually gave me a little chuckle. Let me first say that it is a serious issue and you shouldn’t disregard it. I saw an article saying that you can give yourself a leg cramp at night if it’s cold and a blanket slips off your leg. I am an avid night time sock wearer and I have heard people dis this habit before. So there: it’s healthier for me to wear socks at night 😆
- Not stretching enough – I swear stretching keeps coming back in various aspects of training! So, for the love of all that is holy, just please stretch!
How to prevent muscle cramps?
I think you can see where it’s going:
- Drink water when you work out
- Build up your training gradually
- Stretch
- Make sure your diet includes plenty of salt, potassium and magnesium
While browsing, I found a useful list (source: WebMD) of foods that help prevent cramps:
- Chocolate (ok, that one is mine. I just LOVE chocolate!)
- Bananas (have you already tried making your quarantine banana bread 😉)
- Sweet potatoes (I just remembered how much I used to love sweet potato fries. Time to get back to eating those!)
- Avocado (that doesn’t work well everywhere – I remember hearing that in Poland they are always rock-hard and that won’t work)
- Beans and lentils (note to self – don’t eat beans before going to the gym. Nobody likes a gassy neighbor 😅)
- Melons – personally, I find them gross. Hopefully you enjoy them though
- Watermelons – I can get behind that!
- Milk – I guess I need to get more cookies, so I have something to go with that milk 😜
- Pickle juice – ok, so I like pickles. But the juice? 🤢
- Dark, leafy greens – they help with the monthly cramps, too, so I’m all over it! (although still working on finding a good kale recipe)
- Orange juice – what a treat to go with breakfast 😊
- Nuts and seeds – if I must… Actually, salted nuts can probably kill two birds with one stone – salt and magnesium. I will work on it!
- Salmon – it helps with blood circulation. I will definitely be happy to follow this recommendation!
- Tomatoes – I eat so much of them that I started growing some in my back yard. I have this one covered!
- Water – duh…
What to do when you get a muscle cramp?
So it happened – you got a muscle cramp despite all your hard work to prevent them from happening. Now what? Luckily, there are some solutions out there. They tend to be generic, but you can probably see how they tie to different causes:
- Stretch and massage – this one is actually good no matter what caused your cramp. It’s all about gently (remember: gently! You are already hurting and you don’t want to make matters worse) getting your muscle to relax
- Heat and cold – I am a bit confused by why would you want cold, but heat makes sense. We all relax when we are nice, warm and comfortable. Do it for your muscle! Although I guess cold can help, especially with alleviating the pain
- Drink some water – obviously, if you are dehydrated, hydrating will give you the fastest relief!
- Drink a sports drink or eat a salty snack – if your electrolytes are out of whack, that’s a simple way to give your body what it needs
- Take a break/ rest – if you are putting too much stress on your muscle and it’s rebelling against you, probably listening to it is a good idea.
Always remember to listen to your body and if necessary, talk to a trainer or medical professional.
I know more and more races get cancelled and people are getting discouraged, but keep training! Races will return one day and you will be more ready and motivated than ever!