What’s the Story about Cramps?
Just about everyone who has played football has experienced a cramp at some time. Cramps can range from mildly uncomfortable to severely debilitating and are a great source of frustration for everyone, from recreational footballers to professionals.
Cramps occurring during exercise are referred to as Exercise Associated Muscle Cramps, to distinguish them from those that may occur at rest or as a symptom of an underlying medical condition.
Exercise-related cramps are best described as a sudden, tight and intense pain that most commonly occurs in the muscle groups directly involved in running e.g. calf or hamstring. They can range from a slight twinge to excruciating pain, and may last for a few seconds or several minutes. An exercise-related cramp can be a one-off or occur several times before the muscle relaxes and the pain goes away.
Cramp is more likely to occur in tired muscles and ones that are already in a shortened position. Poor fitness, poor flexibility or exercising at high workloads can increase the likelihood that they will occur. Poor stretching habits may also contribute.
Dehydration has for a long time been associated as a possible cause of exercise-related cramps. Cramp has been attributed to the depletion of sodium, potassium and minerals such as calcium and magnesium.
How can I avoid cramps?
Allow adequate recovery and rest for muscles after hard training sessions.
Increase your strength and fitness. Stronger, fitter muscles are more resilient to fatigue and therefore cramps.
Maintain good flexibility in your muscles
Be wary when changing speed or intensity, especially during the later stages of training and playing. Fatigued muscles are more likely to cramp.
Wear comfortable, unrestrictive clothing and comfortable footwear.
Practice good hydration practices before, during and after exercise to optimise muscle function.
How should cramps be treated?
· Rest and stretching helps to decrease the muscle contraction and allow the muscle to relax
· Massaging the area can help recovery and decrease muscle soreness
· Applying ice can help reduce muscle spasm.
· If pain is severe get assessed by our physiotherapists or from your GP
Please note: this information should serve as a guide only. When in doubt always seek advice from Southside Physiotherapy & Sports Injury Centre or your GP