How to stop runner's cramps
Suffering a cramp during or after running can be a very painful experience, as many of us know all too well!
The exact cause of muscle cramps is still unknown, but contributing factors most widely accepted are…
- dehydration & electrolyte depletion;
- lack of conditioning and muscle strength;
- muscle fatigue or lack of quality rest;
- overloading training or racing too quickly;
- lack of sleep;
- high levels of alcohol or caffeine;
- poor lower limb biomechanics.
The exact cause of muscle cramps is still unknown, but contributing factors most widely accepted are…
- dehydration & electrolyte depletion;
- lack of conditioning and muscle strength;
- muscle fatigue or lack of quality rest;
- overloading training or racing too quickly;
- lack of sleep;
- high levels of alcohol or caffeine;
- poor lower limb biomechanics.
Ways to avoid cramps are a high priority on any runner’s list. Cramps don’t just interrupt your exercise, they increase your chances of muscle damage or injury. Consider these points to help avoid cramping…
Hydrate. Fluid intake before, during and after a run is crucial. Drinking water is the best way to hydrate the body, but if a workout lasts for 45 minutes or more, consider commercial sports drinks to help replace salts and electrolytes as well.
Warm up and stretch. Yes, we’ve all heard it before, but a good warm up is essential to help prepare the body for a run. Get the circulation flowing with some light aerobic exercise to increase the heart rate, then stretch the classic problem areas of calves, hamstrings and quadriceps as a minimum. Only stretch to the point of pulling, not the point of pain!
Consider the weather. Such an obvious point, but all too often ignored. Simply put, the higher the temperature and/or humidity, the quicker the body loses fluids, and the quicker muscles are likely to cramp. So hydrate more!
Footwear. Poorly fitting running shoes increase undue stress on lower limb muscles and tendons, increasing the likelihood of cramps. Keep running shoes relatively new (it is recommended to change every 12 months for regular runners), get the right type for your foot posture and make sure they fit properly.
Nutrition. Avoid caffeine and alcohol leading up to a run. For longer runs in particular, meals should be high in carbohydrates and low in protein and fat (for at least 4 to 5 hours prior), and bananas are a good source of potassium, which helps prevent cramping.
I hope this summary will help you or someone you know. As always, we are here at The Physio Nook to help out with any musculoskeletal disorders you may have, cramps or otherwise! Feel free to call us, email, or drop in for a great service.
Paul Woodward
Principal Physiotherapist
The Physio Nook.
Hydrate. Fluid intake before, during and after a run is crucial. Drinking water is the best way to hydrate the body, but if a workout lasts for 45 minutes or more, consider commercial sports drinks to help replace salts and electrolytes as well.
Warm up and stretch. Yes, we’ve all heard it before, but a good warm up is essential to help prepare the body for a run. Get the circulation flowing with some light aerobic exercise to increase the heart rate, then stretch the classic problem areas of calves, hamstrings and quadriceps as a minimum. Only stretch to the point of pulling, not the point of pain!
Consider the weather. Such an obvious point, but all too often ignored. Simply put, the higher the temperature and/or humidity, the quicker the body loses fluids, and the quicker muscles are likely to cramp. So hydrate more!
Footwear. Poorly fitting running shoes increase undue stress on lower limb muscles and tendons, increasing the likelihood of cramps. Keep running shoes relatively new (it is recommended to change every 12 months for regular runners), get the right type for your foot posture and make sure they fit properly.
Nutrition. Avoid caffeine and alcohol leading up to a run. For longer runs in particular, meals should be high in carbohydrates and low in protein and fat (for at least 4 to 5 hours prior), and bananas are a good source of potassium, which helps prevent cramping.
I hope this summary will help you or someone you know. As always, we are here at The Physio Nook to help out with any musculoskeletal disorders you may have, cramps or otherwise! Feel free to call us, email, or drop in for a great service.
Paul Woodward
Principal Physiotherapist
The Physio Nook.
