You have likely seen someone struck by an excruciating muscle cramp before or, unfortunately, experienced one yourself.
Exercise-related muscle cramps are painful, involuntary muscle contractions that occur during or shortly after exercise. They often affect muscles that work hard during exercise, such as the calves and hamstrings.
Due to limited and conflicting research, there is still considerable debate about the causes, treatment and prevention of muscle cramps. Different factors may contribute in different people.
Below are some options recommended by Miller and colleagues (2022) based on the current evidence.
Grade A recommendations have the strongest supporting evidence. Grade B recommendations are based on more limited or inconsistent evidence, while Grade C recommendations are based on expert opinion or consensus.
Treatment of muscle cramps
- Grade A: Gently stretch the affected muscle until the cramp settles.
- Grade B: Foods containing ingredients such as vinegar or chilli – including pickle juice – may help relieve muscle cramps, although the evidence is limited. If used, these should be consumed infrequently and in small amounts of less than 100 mL. They should also be avoided by anyone with a relevant food allergy.
-
Grade C: Once the muscle cramp has settled, consider:
- resting in a comfortable position
- continuing gentle stretching as needed
- drinking fluids containing carbohydrates and electrolytes, if desired
- using ice or massage for any remaining discomfort.
Prevention of muscle cramps
- Grade B: Include appropriate strength training and plyometrics if fatigue appears to contribute to your cramps.
- Grade B: Train at intensities and in conditions similar to those expected during competition, such as heat or altitude.
- Grade C: Eat and drink enough to meet your individual training needs. During prolonged exercise, carbohydrates or a carbohydrate–electrolyte drink may help delay fatigue and support hydration.
Regular static stretching does not appear to prevent exercise-related muscle cramps, although stretching is useful when a cramp is occurring.
Magnesium supplements have not been adequately studied for exercise-related muscle cramps, so there is currently no direct evidence that they prevent them.
As always, speak with a trusted healthcare practitioner for advice specific to you.
--
References:
- Miller et al. (2022) PMID: 34185846
