Cramps Mystery

Cramping is probably one of the biggest problems for athletes today. It is said that 30-50% of athletes suffer from cramps. It is a common ailment that can affect performance significantly. Even more surprising is the lack of consensus on what causes cramping.

Cramping is especially a problem for me as it has occurred in every major longer race that I have done. For the Ironman it is very uncertain because the longer the race the more debilitating the cramps. Solving my cramp issues could be the difference between walking and running the second ½ of the marathon.

The different causes thrown out there by people in the industry are low potassium levels, loss of electrolytes, dehydration, and muscle fatigue.

Potassium
People say eat a banana before you exercise. Potassium is an electrolyte that you lose during exercise. It is thought that muscles can weaken from a lack of potassium.

Electrolytes
More general than potassium, electrolytes are lost during exercise and they include potassium, sodium, and magnesium.

Dehydration
People have found that dehydration from exercise increases the likelihood of cramping.

Muscle Fatigue
The longer the workout the more likely the cramping.

A new study attempts to simplify the mystery of EAMCs (Exercise Associated Muscle Cramps). Martin Scwellnus at the Sports Science Institute of South Africa performed several studies in cramping using EMG (measures muscle nerve electric activity).

In the studies Dr. Scwellnus found no relationship between cramping and dehydration, lack of potassium, or lack of electrolytes.

Dr. Scwellnus identified two possible factors that may cause cramping. The first one is fatigue (motor nerve firing patterns have been demonstrated to be irregular during conditions of fatigue). The second factor is the muscle working too hard on its “inner range” or “on slack”. The protein filamensts that make of muscle fibers require optimal overlap to generate force. If the length is not optimal cramping can occur.

To prevent cramping they recommend a regimented stretching routine. It may be beneficial to perform dynamic stretches (lunges, squatting, reaching) after a brief warmup at the beginning of a workout (static stretching still at the end of the workout). The best long term solution is to restore muscle balance throughout the body by combining stretching with a well-designed functional strength training routine (concentrating on core stability).