Muscle Cramping and How to Avoid It

By Leighton Wells | September 10, 2023

Muscle cramping is a common affliction for triathletes. These painful muscle contractions can strike at any time during training or competition, leading to discomfort and potentially impacting performance.

Understanding the risk factors and underlying causes of exercise-associated muscle cramps (EAMC) is crucial for triathletes to develop effective prevention strategies. In this article, we will explore the possible causes of EAMC and provide valuable tips on how to avoid them.

Risk Factors for Exercise-Associated Muscle Cramps
EAMC can affect athletes in various sports, but it appears more prevalent in endurance activities like triathlons. Research has shown that EAMC is often associated with specific risk factors, including:

High Temperatures: EAMC is more likely when the weather is hot. For example, American football players experience a higher incidence of heat-related cramps during the first few weeks of practice, when fitness levels are lower and training intensity is higher.
Exercise Intensity: Competing at a higher-than-usual exercise intensity increases the risk of cramping. Triathletes pushing their limits may be more susceptible.
Terrain and Duration: Hilly terrain and longer race distances can lead to premature muscle fatigue, increasing the likelihood of cramping.
Personal History of Cramping: Athletes with a history of muscle cramps are more prone to experiencing them again.
Dehydration and Serum Sodium Changes: Contrary to popular belief, dehydration and changes in serum sodium levels have not been consistently linked to EAMC.
Other Factors: Additional risk factors may include older age, longer running history, higher body mass index (BMI), inadequate stretching habits, and a family history of cramping.

Possible Causes of EAMC
Two main theories have been proposed to explain the causes of exercise-associated muscle cramps. Understanding these theories can guide your prevention and treatment strategies:

Disturbances of Hydration and Electrolyte Balance: Some believe that imbalances in hydration and electrolytes (sodium, chloride, potassium) play a role in EAMC. Early studies in industrial settings supported this theory, showing that salt supplementation reduced cramp incidence. However, recent research with athletes has not consistently linked serum electrolyte changes to EAMC.
Altered Neuromuscular Control: Another theory suggests that EAMC results from neurological factors rather than direct muscle events. This idea aligns with historical observations of conditions like telegraphists' cramp, which were attributed to central nervous system dysfunction. Some recent studies have explored this theory, highlighting the role of altered neuromuscular control.
Tips to Avoid Muscle Cramping
Given the ongoing debate surrounding the exact causes of EAMC, triathletes need to adopt multifaceted strategies to prevent muscle cramps. Here are some tips to help you avoid EAMC during your training and races:

Stay Hydrated: While the role of dehydration in EAMC is unclear, maintaining proper hydration is vital. Drink regularly during training and races and consider electrolyte-rich sports drinks to replenish lost minerals.
Gradual Acclimatisation: Train in hot conditions to gradually acclimatise your body to heat stress. This can help reduce the risk of heat-related cramps.
Proper Nutrition: Consume balanced meals and snacks before and during long workouts or races to ensure your body has the necessary fuel.
Stretch and Warm-Up: Include pre-race dynamic stretches in your warm-up routine to prepare your muscles for the demands of competition.
Manage Intensity: Avoid excessive overexertion during training and races, especially on hilly terrain or long distances.
Salt Supplementation: Some athletes benefit from salt supplementation, especially if they have a history of cramping or are heavy sweaters. Consult with a sports nutritionist for personalised guidance.
Electrolyte Drinks: Use electrolyte-containing sports drinks to replace lost minerals during competition.
Listen to Your Body: Pay attention to early signs of muscle fatigue or discomfort and adjust your pace or effort accordingly.

Conclusion
Muscle cramping is a common concern for triathletes, but by understanding the risk factors and potential causes, you can take steps to prevent it. Remember that EAMC is a complex issue, and a one-size-fits-all solution does not exist. Experiment with different prevention strategies during training and consult a sports medicine specialist or nutritionist for personalised advice.

With proper preparation and care, you can minimise the risk of mus

High Temperatures: EAMC is more likely when the weather is hot. For example, American football players experience a higher incidence of heat-related cramps during the first few weeks of practice, when fitness levels are lower and training intensity is higher.
Exercise Intensity: Competing at a higher-than-usual exercise intensity increases the risk of cramping. Triathletes pushing their limits may be more susceptible.
Terrain and Duration: Hilly terrain and longer race distances can lead to premature muscle fatigue, increasing the likelihood of cramping.
Personal History of Cramping: Athletes with a history of muscle cramps are more prone to experiencing them again.
Dehydration and Serum Sodium Changes: Contrary to popular belief, dehydration and changes in serum sodium levels have not been consistently linked to EAMC.
Other Factors: Additional risk factors may include older age, longer running history, higher body mass index (BMI), inadequate stretching habits, and a family history of cramping.

Disturbances of Hydration and Electrolyte Balance: Some believe that imbalances in hydration and electrolytes (sodium, chloride, potassium) play a role in EAMC. Early studies in industrial settings supported this theory, showing that salt supplementation reduced cramp incidence. However, recent research with athletes has not consistently linked serum electrolyte changes to EAMC.
Altered Neuromuscular Control: Another theory suggests that EAMC results from neurological factors rather than direct muscle events. This idea aligns with historical observations of conditions like telegraphists' cramp, which were attributed to central nervous system dysfunction. Some recent studies have explored this theory, highlighting the role of altered neuromuscular control.
Tips to Avoid Muscle Cramping
Given the ongoing debate surrounding the exact causes of EAMC, triathletes need to adopt multifaceted strategies to prevent muscle cramps. Here are some tips to help you avoid EAMC during your training and races:

Stay Hydrated: While the role of dehydration in EAMC is unclear, maintaining proper hydration is vital. Drink regularly during training and races and consider electrolyte-rich sports drinks to replenish lost minerals.
Gradual Acclimatisation: Train in hot conditions to gradually acclimatise your body to heat stress. This can help reduce the risk of heat-related cramps.
Proper Nutrition: Consume balanced meals and snacks before and during long workouts or races to ensure your body has the necessary fuel.
Stretch and Warm-Up: Include pre-race dynamic stretches in your warm-up routine to prepare your muscles for the demands of competition.
Manage Intensity: Avoid excessive overexertion during training and races, especially on hilly terrain or long distances.
Salt Supplementation: Some athletes benefit from salt supplementation, especially if they have a history of cramping or are heavy sweaters. Consult with a sports nutritionist for personalised guidance.
Electrolyte Drinks: Use electrolyte-containing sports drinks to replace lost minerals during competition.
Listen to Your Body: Pay attention to early signs of muscle fatigue or discomfort and adjust your pace or effort accordingly.

With proper preparation and care, you can minimise the risk of muscle cramps and perform at your best.

References
Maughan RJ, Shirreffs SM. Muscle Cramping During Exercise: Causes, Solutions, and Questions Remaining. Sports Medicine (Auckland, N.Z.). 2019 Dec;49(Suppl 2):115-124. DOI: 10.1007/s40279-019-01162-1. PMID: 31696455; PMCID: PMC6901412.

Sansego Tri Club member Leighton Wells is a sport scientist currently pursuing his PhD in triathlon training load research. This 7x IRONMAN finisher lives with his wife and two children in Lara, Victoria, Australia.

cle cramps and perform at your best.

Posted in Nutrition, Racing