Just a month ago, Jannik Sinner had to surrender to Stefanos Tsitsipas in the semi-final of the Monte Carlo Masters 1000 due to severe leg cramps with no immediate remedy available. This unfortunate event is not an isolated incident in the history of sports. Involuntary and unexpected muscle contractions have decided the fate of numerous games, matches, and even entire seasons across various sports disciplines.
There have been countless occasions where we have witnessed scenes of athletes collapsing to the ground, unable to stand on their own legs due to severe cramps. But why do these cramps happen, and what exactly are they?
What Are Leg Cramps?
To shed light on this common issue, we turned to kinesiologist and personal trainer Alessandro Conca. He provided a detailed explanation of what leg cramps are, why they occur, and the immediate remedies to make them disappear.
“Muscle cramps are defined as involuntary, sudden, and painful contractions of one or more muscles,” Conca explains. “These spasms are typically caused by a combination of factors and can occur on different occasions, both in action and at rest – mainly at night while sleeping.” This situation can worsen with age but can affect anyone, as it is related to the accumulation of lactic acid in specific muscle groups.
Athletes are especially susceptible to cramps because they push their muscles to extreme levels of exhaustion. When the body reaches a point of exhaustion, it sends unmistakable signals such as cramps to protect itself. Leg cramps mainly affect the skeletal muscles of the calf, although they can sometimes affect the thighs and soles of the feet, areas subjected to repetitive actions, while sparing less used muscles. When they affect the hands, it is known as writer’s cramp. These contractions generally last from a few seconds to minutes and, although they do not impact time, they create a very unpleasant sensation.
Why Do Leg Cramps Happen?
If you are constantly searching for a reason behind leg cramps, you might need to resign yourself to the fact that there is no single reason why they occur. Leg cramps often result from a combination of multiple causes related to training, fitness, and nutrition.
“Most cramps are caused by an alteration in the balance of the main electrolytes, such as potassium, magnesium, calcium, and sodium,” clarifies Conca. “However, there are many possible causes, including dehydration, excessive muscle fatigue, circulatory problems, certain pathologies, and specific medications.”
According to scientific literature, magnesium deficiency is a common cause of sports cramps, while at rest, one of the reasons may be a lack of calcium in the blood. Leg cramps can also occur after overloading certain muscle groups to the point of a temporary buildup of lactic acid, for instance, when running long distances. Similarly, muscle exhaustion with massive loss of minerals and water, leading to dehydration, is also among the primary factors contributing to this condition.
What to Supplement When Leg Cramps Occur?
It is not uncommon to observe that cramps appear especially during the warmer months or in humid situations where fluid loss is very high, leading to dehydration or mineral deficiency in the body. In fact, sodium has been found to be the most abundant mineral in sweat, and its loss is significantly related to the occurrence of leg cramps. Therefore, in endurance sports, which are of long duration, this chemical element is essential to prevent cramps and maximize athletic performance, particularly in summer.
Another important and often underestimated element is magnesium, a macroelement that promotes the return of potassium to the cell. If this mineral is missing, it can lead to painful muscle contractions, commonly known as cramps. Additionally, a potassium deficiency accelerated by excessive sweating can also cause cramps. This explains the presence of bananas on the tennis court – although it has not been proven that their intake can have immediate effects due to the time it takes our body to digest the nutrients, bananas are a staple among high-performance athletes for their potassium content.
How to Prevent Leg Cramps?
Just as there are many causes of leg cramps, there are also many preventative measures to keep our muscles from reaching the point of ‘curling’ on themselves. “To prevent cramps, it is advisable to replace fluids and mineral salts, especially if they are lost in large quantities during a workout,” suggests Conca. Therefore, taking immediate remedies such as:
- Drinking mineral water before, during, and after exercise. Mineral water is an ally that provides essential elements such as calcium and salts. It can be alternated with fruit juices if they contain enough sodium chloride, potassium, and magnesium.
- Following a balanced diet. In the case of endurance sports, increasing the use of table salt as a condiment in summer meals can be a fundamental ally.
- Ensuring adequate rest and quality sleep, as these are crucial points for overall psychophysical well-being.
- Stretching after physical activities to allow the muscle to eliminate lactic acid more quickly. This is a habit that is part of the immediate remedies to combat leg cramps. During sports practice, it is also important to properly distribute the workload. For example, in competitions, the workload should not be different or much more intense than in usual training sessions.
Immediate Remedies for Leg Cramps
“To stop a cramp in progress, it is important to try to physically stretch the affected muscle while simultaneously contracting the antagonist muscle (the opposite muscle) and hydrating yourself immediately,” recommends Conca. It is crucial to note that remedies such as ice and cold treatments are not recommended for muscle spasms because they cause greater muscle contraction. Instead, opt for a gentle relaxing massage or warm heat treatment.
Finally, it is important to remember that while cramps are generally not a cause for concern, if they occur very frequently, it would be advisable to consult a doctor to rule out any underlying issues.
Understanding leg cramps and knowing how to prevent and treat them can help athletes and active individuals maintain their performance and well-being. By staying hydrated, maintaining a balanced diet, and properly managing workloads, one can significantly reduce the occurrence of these painful muscle contractions.
