What is cramp?

Cramp is a sudden painful involuntary contraction of a muscle.  The most common place to get cramp is in the calf; however they can also occur in any muscle.

What causes cramp?

Although the exact cause of cramp remains unknown, there is research to suggest a number of factors can trigger cramp.

• Dehydration
• Electrolyte imbalance
• Low potassium and or sodium levels
• Fatigue or overexertion
• Short, tight muscles
• Lack of carbohydrate

What can I do when I experience cramp?

Firstly, prevention is the best cure.  Cramp can usually be avoided by acknowledging the five known risk factors mentioned above. 

• Drink plenty of water - 250ml of water every 15 minutes of exercise.
• Maintain an appropriate diet.
• Ensure the body has sufficient carbohydrates and electrolytes.
• Consult your health care professional prior to using sports drinks as they have high sugar content.  Also note that sports drinks are not recommended for children.
• Exercise within your limits.
• Know your boundaries and stick to them.
• Be prepared for your activity/exercise by completing an appropriate training program.
• Ensure a sufficient warm up is conducted prior to exercising and appropriate stretches are performed.
• Speak to your local physiotherapist for advice.

Once cramp has already affected the body, gentle massage and stretches should be applied to the affected muscle.  Gentle massage increases the blood flow to the muscle, providing extra oxygen and nutrients, helping to relax the muscle.  By definition cramp is a strong contraction of the muscle, and by stretching this process can be reversed, relieving the cramp.  If you are unsure how to stretch the appropriate muscle, seek advice from your local physiotherapist. 

Does cramp damage my muscles?

A particularly strong cramp or repeated cramp can cause the muscle fibres to tear.  The muscle will remain sore and tender for an extended period of time, and should be treated like a normal muscle strain.  In this instance a proper rehabilitation must be conducted to ensure the muscle regains its normal functionality.

I’ve addressed the main causes, but I still experience cramp.  What now?

It sounds like its time to seek professional advice.  After an individualised assessment, your local physiotherapist can help you prevent cramp and achieve your goals using the follow techniques.

• Sports massage can effectively stimulate blood flow and help to stretch and relax the muscle.  Please note, that massage should not be performed within 48 hours of a soft tissue injury as it will increase the amount of internal bleeding.
• Advice regarding the correct technique and dosage for muscle stretches.
• Advice regarding maintaining sufficient hydration and electrolyte levels.
• Correcting the biomechanics of your walking pattern, or your normal activity.
• Address muscle imbalances with a specific stretching and strengthening program.