What happens when I get a cramp? (November 2008)
5 ways to avoid a cramp
This is what happens when you get a cramp
1. Think when you drink
No better way to shake off that hangover than a kick-around in the morning? Maybe. No better way to force your muscles into cramp? Definitely. Alcohol leaches sodium and potassium from your body and if you remain dehydrated, sodium stores will be depleted further, creating ideal conditions for cramp. “Sodium is vital for nerve impulses,” says physiology professor Edward Winter. “Depletion causes mismatched signals.” Which means your body can’t control its muscles properly. That’s still no excuse for punching the ref though.
2. Run into trouble
Running around puts your muscles under extra stress. When they are fatigued like this they have a tendency to contract and need a signal from your central nervous system to tell them to relax again. When this doesn’t happen, the muscle will contract and stay that way. You’ll get an inkling this is happening when you feel an agonising stab of pain and collapse on your back howling.
3. Stretch yourself
You’ve seen it countless times, so you must know the drill: straighten the leg as much as possible and curl your toes towards you to stretch out the muscle as far as you can. Get a teammate to help you out if necessary. This will force out your cramped muscle and help it to relax again. But don’t think you can leap up and start making like Ronaldo immediately. “The muscle is still fatigued,” says Winter, “and the cramp process is easy to re-trigger until the muscle rests for a while.” So maybe drop back into defence for the next 10 minutes to recover.
4. Go nuts
The final whistle has blown and you’ve swopped an alcoholic celebration (or commiseration) for a more sensible form of hydration right? A handful of salted peanuts can help with that sodium depletion (but avoid the jumbo bag of salt and vinegar chips). However, you may not be out of the woods yet. “If you’ve overexerted yourself your nerve impulses will be overloaded and still sending signals to and from your fatigued muscles,” says Winter. Stretching during the rest of the day and before bed can significantly reduce the risk of cramping up during the night. Ignore this at your peril: sufferers say night cramps are even more painful than the onfield ones. The only thing worse is having the other leg go on you, too. Then realising you need a slash.
5. Just add water
Half-time and you’re feeling fine – a good run and the fresh air have cleared your head. But as cramp normally occurs when a muscle that spans two joints is repeatedly contracted and relaxed, that slight twinge means you’re going to hurt. Soon. “As tired muscles are prone to cramp it occurs mainly towards the end of the activity,” says Winter. So don’t spend half-time moaning about your defence, keep warm and drink some fluid. “Isotonic drinks are ideal as they contain small amounts of salt, which can help replenish depleted stores,” says Winter. Half an orange and a cigarette don’t count.
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