Muscle Cramps: How to Prevent Them!
by Melinda Burris

The pull or dull ache of muscle cramps is one of the most frequently reported complaints by student-athletes and those at higher tiers of competition as well as the exercise enthusiast. This article will examine the cause of muscle cramps, methods of preventing them from occurring, and best practices for treating any pain and taking steps to avoid experiencing any additional injury.

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There are two primary theories as to what causes cramping in the human body. One philosophy maintains that cramps are caused by an electrolyte imbalance; the contrasting view is that cramps occur due to neuromuscular fatigue. Despite numerous research studies conducted over decades into the causes of muscle cramping, there is little consensus in the medical community.¹

There also remain questions about how to resolve cramps because they have a quick onset and can often be acute and fleeting. While many would likely recommend stretching exercises to work your way through the discomfort and pain caused by muscle cramping, very often by the time you are aware you are having a cramp it is gone or soon will be. Even when stretching is employed as a coping mechanism, cramps tend to come in waves for many competitive athletes, coming and going for several minutes making it hard to recover any ground or points lost due to cramping muscles during the event!¹

Beware of Myths (As Usual)!

It is important to first go about debunking some of the most common myths that have cropped up regarding the origin and proper treatment of muscle cramps:

1) Stretching is a popular and frequently recommended treatment for both the prevention and recovery of muscle cramps. However, it should be noted that there is no scientific proof to indicate that stretching is an effective preventative of muscle cramping.¹

2) Coaches and trainers often encourage athletes to carefully monitor their water intake to ensure they stay properly hydrated during workout sessions and competitive events. Coach McGill often emphasizes the importance of staying properly hydrated as a means of giving your best performance on the field and protecting your health. Yet, although staying hydrated during rigorous exercise is demonstrated to avoid physical and mental health challenges, the same correlation cannot be made between staying adequately hydrated and the prevention or treatment of muscle spasms or cramping.^2,3

3) Consuming foods rich in potassium including bananas for their potassium content does not work. It takes too long for the body to consume and digest these natural sources of potassium for them to provide any quick support or rapid relief!²

4) Likewise, a Cochrane review conducted by Garrison et al. 12 years ago finds magnesium supplementation is likely to fail for the same reason—supplementation can’t work its way through the human body quickly enough to render significant results.

Origins of the Still Popular Belief That Magnesium and Proper Hydration with H20 Can Prevent Cramping

The source material that has propelled the belief in the efficacy of combining magnesium supplementation with increased water intake to address muscle spasms can be traced back a century! That’s correct; a scientific study based on the observation of men in coal mining camps in locations that had naturally hot, humid temperatures in the summer months is still heavily referenced in the sports community today; a recent survey showed certified athletic trainers continue to believe that muscle cramps are caused by a combination of dehydration and electrolyte loss.¹

Although the investigatory methods used to conduct this 1923 study were admittedly rudimentary, the overall conclusion that coal workers would benefit from regular water intake supplemented with sodium chloride to replace the salt levels lost through high sweating rates has proven true. It has also been demonstrated to be effective in preventing and/or treating muscle cramps.³

Muscle Cramp Prevention Steps

1. Document! A multitude of factors impact the success of any workout and details like geographic location, weather, and the type of motions you are compelling your body to perform can go a long way to determining the root cause of muscle spasms. Journaling the times, types, and severity of muscle spasm activity as well as detailing the quality and quantity of your nightly sleep, and what you eat and drink each day can provide helpful clues to finding the best solution for you.²

Before an intense workout, add unoxidized salt such as sea salt to your water bottle or sports drink. Why use unoxidized salt? Numerous research studies have found athletes including tennis players “can sweat up to 2.5L per hour and the electrolyte that is lost the most by far is sodium.”² Athletes who fail to replace sodium as they are so quickly losing it tend to suffer with muscle cramp pain more than athletes that do hydrate with salted water.⁴ Why use unoxidized salt in your sports water? Because iodized salt has an additional nutrient—iodine, which is helpful in moderation because iodine is something humans need but the body does not create on its own. However, overconsumption of salt and hypertension are ongoing problems in our society due to the amount of processed foods we tend to eat. Too much iodine can be bad for your heart health and cause thyroid issues.⁴ So, avoid overconsumption.

2. Create your own isotonic water by mixing 3g of unoxidized salt with one-half liter of water. Aim to drink 1-2L of fluid during each hour of activity.²

Enjoy your isotonic water with a good high-carb snack two to three hours before competition to avoid a gluten/energy crash, which has been shown to cause muscle cramping! Pasta or rice are excellent options to refuel your body with the plentiful glycogen stores you need to compete! ²

3. Be open to solutions of all (reasonable) types. As no one can pinpoint precisely what causes muscle cramps or relieves them entirely, try a range of solutions until you find the one that works best for you! ³

References:

1. Sigle, K. (25 February 2023). Preventing Muscle Cramps During Exercise and Competition—This is How You Do It Based on Evidence!
2. Krause, E., Dr. (12 May 2016). How Athletes Can Prevent Muscle Cramps.
3. Wang, Y., et al.  (2021). Analysis of the Correlation Between High Iodized Salt Intake and the Risk of Thyroid Nodules: A Large Retrospective Study. BMC Cancer 21, 1000.
4. Blow, Andy. (2023). Why Do Athletes Suffer from Cramp?

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