12/31/21, 3:14 PM 3 Ways to Avoid Muscle Cramps - SimpliFaster

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Blog (Https://Simplifaster.Com/Articles/Category/Blog/) | By Craig Pickering

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A cramp is a nightmare for athletes. The slow sensation of a muscle gradually getting tighter or the
short sharp pain that comes with a powerful cramp are well known to many who exercise. During
my sporting career, I often suffered from cramps and on more than one occasion had to pull out of
a race while on the start line due to cramping. At every competition, I worried about suffering from
cramps, and I always tried to take steps to prevent them.

Many people believe they know what know what causes cramps. The most common theory
attributes cramping to dehydration and electrolyte imbalance. Sports drinks companies have made
fortunes off the back of this theory; they can sell fluid and electrolytes in one nice package to
athletes, preying on their fear of the dreaded cramp. But do dehydration and a lack of electrolytes
actually cause cramps? Probably not.

Muscle Cramps: The Misconceptions About Dehydration

Several research studies have debunked the relationship between dehydration and cramps. One
study published in 1986
(http://shapeamerica.tandfonline.com/doi/abs/10.1080/02640418608732095#.WZVF11V95jE)
followed 82 male marathon runners during a 42k race. Fifteen of these runners cramped. The
researcher, Ron Maughan, compared these athletes against those who didn’t cramp and
discovered no differences between the groups regarding electrolyte concentrations. There was
also no difference in plasma volume–a marker of dehydration–between the two groups.

A more recent study, this time from 2011 (https://www.ncbi.nlm.nih.gov/pubmed/21148567),

looked at triathletes competing in an Ironman. Out of 210 triathletes recruited, 43 suffered from
cramps. Again, there were no differences in electrolyte loss or body weight changes (another
dehydration marker) between athletes who suffered from cramps and those who didn’t.

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y p

Image 1. Extreme fatigue, long duration, maximal effort, and hot conditions are why triathlons
sometimes create a perfect storm for cramps. There’s a lot of conflicting science on the exact
mechanisms, but cramps are usually connected to stress and not just environmental conditions.

If you’ve ever cramped during exercise, you might see the logic to this. I always got cramps in my
calves. If dehydration or an electrolyte imbalance caused the cramps, why did this affect only one
muscle group? It would make far more sense for the cramp to occur in various muscle groups,
each of which would likely be affected by dehydration. And consuming greater amounts of fluid
would prevent cramping. But the research consistently shows that it doesn’t.

Muscle Cramps and Neuromuscular Fatigue

There were a few differences, however, between the triathletes and the marathon runners. In the
Ironman study, faster race times and a previous history of cramping were associated with an
increased risk of cramps. With the marathon runners, cramps tended to occur toward the end of
the race, when fatigue was high. This indicates that something else is causing the increase in
fatigue apart from dehydration and electrolyte imbalance.

With this information, we can start to understand the real cause cramping. If the calves are the
muscle group most predisposed to cramps, why might this be? The lower leg has plenty of small
intrinsic muscles that help support the foot. These muscles are often relatively weak, especially
compared to the larger gastrocnemius and soleus muscles. This causes them to fatigue quicker

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p g g g q
than the large muscles, increasing the load on the gastrocnemius and soleus, which causes these
two muscles to fatigue quickly.

Could fatigue-especially neuromuscular fatigue-be the cause of cramps (or at least one cause)? It
seems likely. Returning to our Ironman runners, remember the faster runners were more likely to
cramp than slower runners. It’s logical to suggest that faster runners push themselves to a greater
extent and are more likely to operate in an area of fatigue. In the marathon study, the runners got
cramps late in the race when fatigue levels would have been high.

The altered neuromuscular control/neuromuscular fatigue

(https://www.ncbi.nlm.nih.gov/pubmed/9232553) theory of cramping is now seen as the most
likely cause of cramps rather than the dehydration and electrolyte imbalance/depletion
(https://www.ncbi.nlm.nih.gov/pubmed/18981039) hypothesis.

Additional risk factors (https://www.ncbi.nlm.nih.gov/pubmed/21430526) for cramping

include:

Being taller and heavier which likely increases the load on the muscles, thus increasing
fatigue.
A history of tendon and ligament injuries, which can again predispose one to increased
fatigue level.
Having had a cramp previously increases your risk of suffering from cramps again. This
suggests that certain athletes are predisposed to suffering from cramps.
Some studies also suggest that exercise associated cramps can run in families; if your
relatives suffer from cramps, then your risk is higher. This indicates a possible genetic
component to developing cramps during exercise.
So far variation in two genes, COL5A1 and AMPD1
(https://www.ncbi.nlm.nih.gov/pubmed/7224911?dopt=Abstract), has been linked to
exercise associated cramps. Neither of these genes appears to alter dehydration or
electrolyte balance. But they can modify running economy and fatigue, lending greater weight
to the increased neuromuscular fatigue hypothesis.

Managing and Preventing Muscle Cramps

If neuromuscular fatigue causes cramping, then we need to try and avoid fatigue from occurring.

Carbohydrates. Consuming carbohydrates during prolonged exercise bouts should help

offset some of the fatigue. Examples of prolonged exercise include long running sessions and
events as well as team sport matches.

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Image 2. When fatigued, muscles of the upper body, such as deltoids and arms, rarely limit running.
Coaches need to know when a cramp is due to fatigue or a true nerve pathology.

Targeted Strength Training. If there’s a particular muscle or muscle group which is

predisposed to cramping, we can target this muscle with specific strength exercises. For
example, if the calf muscles are predisposed to cramps, then we can make the larger muscles
(gastrocnemius and soleus) more fatigue-resistant through straight- and bent-leg calf raises.
We can work the intrinsic muscles through barefoot and sand-based running drills. We can
try to improve fatigue resistance by increasing strength (i.e. lower reps, higher load) and
endurance (i.e. higher reps, increased load).
Compression Garments. It might be useful to wear compression garments. Again, if the calf
is predisposed to cramping, wearing compression socks might help. The evidence here is
mixed. Some papers indicate that compression garments might reduce fatigue, others say
they have no effect. To date, however, no paper has suggested that compression garments
increase fatigue.

While the evidence suggests that dehydration and loss of electrolytes likely don’t cause the cramps,
there appears to be little harm in consuming sensible amounts of fluid and electrolytes during
exercise. I don’t particularly believe this will prevent cramps, but dehydration might harm

performance in other ways.

Emerging Science to Stop Cramps

Based on the research findings that fatigue causes cramps in either (or both) the nerve and the

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Based on the research findings that fatigue causes cramps in either (or both) the nerve and the
muscle, a team of scientists led by a Nobel Prize winner has created a product called HotShot. The
research trials showed that consuming the supplement led to a decrease in exercise associated
cramping by over 50%.

The supplement has a strong taste that stimulates neurons in the mouth and stomach, altering the
transmission of nerve impulses from the spine to the muscle which potentially causes cramps. The
supplement does not target dehydration or electrolyte replacement. If this supplementation is
effective–there are no third-party studies examining this–it’s a further nail in the coffin for the
dehydration causes cramp theory.

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Craig Pickering
As a former professional athlete in both track (100m) and bobsled,
Craig competed in five World Championships and two Olympic
Games, and he’s one of only eight British athletes to be selected for
both a Summer and Winter Olympics. Since retiring, Craig has been
working as Head of Sports Science at DNAFit, along with a number of
other consultancy roles, including sports coaching. He’s also
currently studying for a professional doctorate in Elite Performance.

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 (https://www.facebook.com/craig.pickering.9003) 
(https://twitter.com/craig100m)

Comments
John Alder

AUGUST 17, 2017 AT 6:10 AM (HTTPS://SIMPLIFASTER.COM/ARTICLES/MUSCLE-

CRAMPS/#COMMENT-551)

The Hot Shot product has worked wonders for some of our High School football players! While
proper nutrition and hydration are still key in cramp prevention and overall performance, the Hot
Shot has been a Godsend! It has also helped my elderly mother with night cramps in her calves,
she literally will keep one next to her bed, and when awoken by a cramp, she will drink the Hot
Shot and have immediate relief! Great Product!

REPLY

Ali P

AUGUST 18, 2017 AT 3:06 PM (HTTPS://SIMPLIFASTER.COM/ARTICLES/MUSCLE-

CRAMPS/#COMMENT-552)

Can’t wait until that’s available in the UK. I suffer severe cramps, always at the start of races. The
neurological explanation is the only one that fits for me, race nerves, too excited, who knows, but
it’s agony.

REPLY

DEAN JOHNSON (HTTP://WWW.RUNDEANRUN.CA)

SEPTEMBER 3, 2017 AT 7:12 AM (HTTPS://SIMPLIFASTER.COM/ARTICLES/MUSCLE-

CRAMPS/#COMMENT-553)

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CRAMPS/#COMMENT 553)

Following the Hotshot strategy, I pop one of those fizz electrolyte tablets into my mouth late in a
run when the cramps start. The wretched and sour taste seems to calm/distract the neural system
to reduce the hamstring and calf cramps.

REPLY

JEFF ANDERSON (HTTPS://BUFFEDD.COM)

SEPTEMBER 5, 2017 AT 9:14 AM (HTTPS://SIMPLIFASTER.COM/ARTICLES/MUSCLE-

CRAMPS/#COMMENT-554)

Very informative article really worth a read!

REPLY

kaise kare

APRIL 21, 2018 AT 5:24 AM (HTTPS://SIMPLIFASTER.COM/ARTICLES/MUSCLE-

CRAMPS/#COMMENT-555)

I actually have a question. When I walk I get cramping in my right calf. Usually I can get about 2
miles in before it starts. Just before it starts I get a weak/fatigued sensation in my calf followed by
immediate cramp. Very painful. What is baffling me it that it usually lasts about 1 – 1.5 miles and
then I walk out of it.
I work out 5 – 6 times a week doing cardio (spin classes) and weight (pump classes) and work
myself really hard and never get calf cramping….only when I walk Any ideas of what I can do to
make them stop?
I can’t walk near as fast as I used to or the cramping starts a lot sooner, really taking the joy out of
my walks. Would love some advice.
Thanks!

REPLY

Craig

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C ag

APRIL 22, 2018 AT 3:10 AM (HTTPS://SIMPLIFASTER.COM/ARTICLES/MUSCLE-

CRAMPS/#COMMENT-556)

Hi Kaise – have you ever tried utilising barefoot training in order to build up the intrinsic
muscles of your foot? If these are weak, then they can overly fatigue your calf muscles,
increasing the risk of cramp.

REPLY

Daniel Dean

JANUARY 13, 2020 AT 1:03 PM (HTTPS://SIMPLIFASTER.COM/ARTICLES/MUSCLE-

CRAMPS/#COMMENT-24323)

I’m way late to the party here, but I’ll add my n=1:

I started having serious cramp issues about 5-6 years ago after never suffering from them before.
Mostly mountain biking but also trail running, and exclusively on efforts that lasted more than 2
hours; it’s never an issue lifting, circuit training, etc. I read about HotShot, but the price is
outrageous so I spent some time trying to figure out an easier DIY solution. I passed on trying to
make an exact copy since a homemade liquid version presented storage and transport problems.
That’s when it occurred to me I could use the powdered version of the same ingredients. I ended
up with:

1 part cinnamon
1 part ginger powder
1 part cayenne powder
0.5 parts table salt
0.5 parts vinegar powder
1 part sugar (just to improve the taste)

Shake/stir to combine. I keep a small pill bottle’s worth in my pack and eat 0.25-0.5 tsp every 1-2
hours depending on pace, outside temperature, current fitness level, and how I feel overall. I swish
it around my mouth with some water for 20-30 seconds before swallowing. So far, effectiveness
has proven to be very high.

REPLY

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