Leg > Leg Cramps

What are Leg Cramps?

Leg cramps are basically sustained involuntary contractions of a muscle. In an athlete, it most often occurs when he has been playing for a while and is becoming fatigued and dehydrated. But some cramps can occur even when a person is asleep. The type of cramps referred to in sports is when a major muscle group contracts all at once. Usually if the muscles can relax, the pain goes away, but the cramp can frequently recur. By far the most common site for leg cramps is the calf muscle and the second most common is the hamstrings. Cramps in these areas are more common and troublesome because they involve very strong muscle groups. The quadriceps muscles and the muscles in the front of the lower leg are not nearly as strong in their contractions.

Though it sometimes is difficult to pin down the specific cause of leg cramps, fatigue and dehydration probably are the primary culprits. Dehydration involves not just the loss of fluids but also the loss of electrolytes, particularly potassium, calcium, and sodium. The balance of electrolytes in the muscle is what determines the muscle's excitability, or how easily it can be caused to fire. A shortage of glycogen (stored carbohydrates in the muscle) and a buildup of lactic acid (a waste product of intense muscular exertion) can also contribute to the development of cramps. Lactic-acid buildup changes the internal milieu of the muscle in terms of the acid-base balance. Acid buildup affects the excitability of the muscle and makes it fire involuntarily more easily. A violent contraction can cause microtearing of the muscle. There can be some residual soreness and swelling as a result of the cramp. Heat and humidity is another major factor in causing cramps.

To help prevent leg cramps, it is very important to address dehydration and electrolyte imbalance by drinking appropriate fluids, such as sports drinks. At one time, it was seen as a sign of weakness when players wanted to take a break to drink fluids during practice, but now the importance of this is understood. Fluid replacement is encouraged, with electrolyte solutions readily available.

Before the game, the athlete should focus on stretching as well as proper hydration. Knowing that he is going to be in a situation in which cramps can occur, he can pre-load with fluids and electrolytes such as potassium. Those nutrients have to be in his system before the game. Once he starts having problems with cramps, he can't get those nutrients into his system fast enough in many instances to solve the problem. An athlete needs a combination of pre-loading and replenishment. During the game, he should make sure to rehydrate with fluids containing electrolytes. Most of the replenishment fluids we use now are sports drinks, in which all bases are covered, replacing glycogen, electrolytes, and liquids. Heat and humidity are major factors in causing cramps, so acclimatization to those conditions is also important in preventing cramps.

Conditioning is also crucial. The earlier fatigue sets in, the more likely the athlete is to develop cramps. When muscles are well conditioned, they can perform well over long periods of time and use their glycogen stores efficiently.

Cramps at night can often be prevented by stretching the calf muscles each evening before going to bed. Stand facing a wall about two feet away and place your hands on the wall doing a gentle "push-up" against the wall keeping your heels flat on the floor. Move one foot slightly farther away from the wall until you feel a gentle stretching of the calf muscles. Hold this stretch for 30 seconds and repeat with the opposite leg.