Muscle cramping during exercise is a frequent issue for athletes, characterized by sudden, involuntary, and painful contractions that can happen during or after physical activity. Cramps are often unpredictable, and while their causes remain unclear there are a few risk factors and potential theories of causation.
Cramping is particularly common among athletes involved in endurance sports, likely due to the prolonged and repetitive nature of these activities. Several risk factors have been linked to cramping, such as older age, cardiovascular issues, and hot, humid weather however these aren’t a primary cause of cramping. There are two primary theories of the cause of cramps, that is electrolyte imbalance/dehydration and altered neuromuscular control.
ELECTROLYTES AND DEHYDRATION
Electrolytes are essential for proper muscle function, including contraction and relaxation. When electrolyte levels are depleted—both in the blood and in the muscles—it can lead to disrupted and uncontrolled muscle contractions, resulting in cramps.
Some studies have indicated that athletes who experience cramps often lose more sodium during exercise and typically consume more plain water rather than electrolyte drinks, which may play a role. Another study found that consuming carbohydrate-electrolyte beverages to replenish sweat losses helped delay the onset of cramps in participants.
NEUROMUSCULAR CONTROL
Cramping often occurs during smaller repetitive activities involving small muscle groups, such as typing, writing, or pressing buttons which suggests dehydration and electrolytes are not always a cause. It has been suggested that cramps may stem from abnormal nerve activity controlling muscle function, originating in the central nervous system. The specific cause of this is unclear, though it is believed to be linked to fatigue. This heightened fatigue may lead to increased muscle activation while reducing the inhibition that typically regulates contractions, resulting in uncontrolled muscle contractions and subsequent cramps.
To sum up, although there are plenty of risk factors and potential causes for cramps, two of the main theories are electrolyte imbalance and muscular fatigue. If you are the type who suffers from cramps in the middle or after a long sporting match perhaps increasing your electrolytes may be beneficial for you!