In the middle of summer, many more athletes across a range of sports complain about muscle cramping. The condition can be frustrating and debilitating, keeping athletes from performing at their best. Researchers think that most cramping is the result of muscle fatigue; so being prepared, well conditioned and well fueled may help delay fatigue and keep you cramp free.  Following are some tips to help reduce the risk for muscle cramping.

First it is important to rule out any pre-existing medical condition. If you can answer “yes” to any of the questions below, seeing a physician for an in-depth evaluation is recommended.

1.)   Is the cramping caused by physical exercise of very mild intensity and duration?
2.)   Does the cramping occur at rest?
3.)   Is the cramping associated with any other symptoms?
4.)   Does the cramping episode occur during every exercise bout?
5.)   Does passive stretching aggravate, rather than relieve the cramping?
6.)   Is there a strong family history of cramping?
7.)   Could the cramping be a side effect of medication?
8.)   Is cramping associated with dark urine after exercise?

Muscle cramping is more common in hot and humid conditions so be prepared for the environment in which you will be training or competing.

If cramping is a consistent problem, you may need to lower your intensity level to continue exercise without cramping.

Train!  Being well conditioned may help alleviate cramping symptoms and incidence.

Stay hydrated–know your sweat rate and drink accordingly. Sport drinks not only deliver fluid to maintain hydration, but they also provide carbohydrates and electrolytes–two key players in preventing cramping.

Pay attention to diet–being properly fueled with carbohydrates may help reduce muscle fatigue and prevent cramping. Consume a good pre-training/competition meal and stay fueled with sports drink or carbohydrate-rich snacks during exercise lasting more than 60 minutes.

Source: Schwellnus MP, Drew N, Collins M. Muscle cramping in athletes - risk factors, clinical assessment, and management. Clin Sports Med. 2008;27:183-94.