Cramp – Don’t you just hate it, but what is it and why do we get it
With Pre season football just around the corner and endurance sport season (Running / cycling ) now in full swing, discussed is a subject that I am sure a number of you may encounter or have done so historically
Cramp or Exercise-associated muscle cramps (EAMC) to give them their technical term , are among the most common problems encountered by an athlete and probably the most common I deal with pitch-side during this busy period .
This problem typically happens only during extreme exertion and is far more common towards the end of games/races or sessions.
It seems to be extremely subjective with some players frequently experiencing cramp more than others . Due to this it seems likely that there is a genetic component to cramp (a predisposing gene has also been identified). The fact that many athletes describe a family history of cramp also supports this hypothesis.
Age also seems to be a factor with older individuals having an increased risk of cramping. What may surprise you though, is , scientific research disproves the widely held belief that cramp is caused by either dehydration or electrolyte abnormalities, where evidence suggests that it does appear to be a direct consequence of muscle fatigue.
Cramp typically involves muscles which cross two joints (like the calf, hamstrings or quadriceps) but can often affect others , Athletes can often describe a prodromal – “cramp prone state” – when the muscle feels vulnerable which then precedes the onset of symptoms . At this period the individual may have a sense of tightness or muscle pain or be apprehensive that cramp is imminent. I like to describe cramp to athletes as a sort of protection/warning mode , letting go the body know via painful spasm that the muscles are exhausted and further use could result in greater injury .By forcefully engaging an involuntary contraction thus not allowing us to use that muscle effectively
So how do we treat Cramp ?
The acute, on-field management of muscle cramp involves stretching the affected muscle with contraction of the antagonist (opposing muscle) , you’ve seen the one , player standing over the other stretching out the leg . Once an athlete has developed cramp however, it is very likely that they will need to be substituted or cease activity
Given that acute muscle cramping can be difficult to manage, it is important to try to prevent this from happening, a ‘prevention is better than cure ‘ , if you like . The key protocols involves being adequately prepared and conditioned for your sport
How can we prevent cramp ?
Well it’s not guaranteed we can prevent it occurring but there is a possibility you can reduce the likelihood.
-Make sure that you are well trained and prepared for your match or sport . This comes down to an active strength and conditioning regime . Seek a suitably qualified individual to help you with this if you are unsure
-Keep and train regularly at similar match /race intensity, and duration.
-Increase and undertake regular flexibility sessions (stretch) during a match as this can be helpful.
-Remain well hydrated and fuelled, and ensure adequate carbohydrate intake (this will help to prevent and slow down the onset of fatigue )
- Note if you suffer from regular cramp and it is not during or post exercise then it is suggested you seek advice from your GP.