University of Evansville Athletics

Muscle cramps are sudden, involuntary contractions or spasms in one or more muscles.  Muscle cramps can occur in any skeletal muscle, but most commonly occur in gastrocnemius (calf), hamstring, and quadricep.  However, athletes are also prone to cramping of the feet, hands, arms, and abdomen.  Cramps can involve part of all of a muscle group.  A cramped muscle can feel rock-hard and last a few seconds to several minutes or longer.  It is common for cramps to ease up and then return several times before it goes away entirely.

Cause
The exact cause of muscle cramping is unknown.  However, poor flexibility, muscle fatigue, poor nutrition, dehydration, and electrolyte depletion all play a role in muscle cramp development.  Cramps are more common in extreme heat which leads to an increase in sweat production and loss of electrolytes (sodium, potassium, magnesium, and calcium).  When electrolyte levels fall to a certain level, chronic muscle spasms may also occur.

Athletes are more likely to get cramps in the preseason when the body is not conditioned and more prone to muscle fatigue.  Cramping often develops near the end of intense or prolonged exercise, or even the following night.  Additionally, some ergogenic aids, such as creatine, have been linked to muscle cramping.

Prevention
Generally, athletes are less prone to cramping if they are physically fit, have an adequate diet, and are well hydrated.  The following are tips to help prevent muscle cramps:

•    Improve fitness capacity
•    Avoid muscle fatigue
•    Stretch after exercise; focus on legs (calf, hamstring, quadricep)
•    Warm up before intense exercise
•    Maintain hydration

Key message
Improve your physical fitness capacity, which should include flexibility.  Maintain proper hydration and a well balanced diet.  Be cautious in extreme heat conditions.