02/09/2025
Let's bust this myth! 💥 Exercise-associated muscle cramps (EAMC) is NOT due to dehydration, electrolyte depletion, or inadequate carbohydrate intake 😲 unless taken to the extreme.
Check out these recent studies by McCubbin et al and Martinez-Navarro et al (summary slide reposted from Physiotutors ). Endurance & marathon runners who experienced EAMC did not have greater levels of dehydration or electrolyte depletion compared to the non-crampers, but displayed significantly higher concentrations of muscle damage biomarkers. In addition, the runners who performed regular strength training (type not specified) had a lower incidence of EAMC.
So now what? It would be great to see studies that explore this further, directly looking at odds ratios and EAMC prevalence in athletes who do or do not include specific strength training.
For instance, if someone is prone to frequent calf cramps during high volume sprint interval training (👋 right here!), we might consider including a progressive strengthening program for calves using increasing loads and/or volume with varying time under tension, and utilizing eccentric and ballistic contractions specific to our goal activity. 📋 This may not only reduce injury risk and increase strength of the calf and Achilles 🦶 (already supported by evidence), but also potentially improve resistance to neuromuscular fatigue and cramps!
Meanwhile, it's certainly still recommended to continue maintaining proper hydration💧and nutrition for all other non-cramp-related benefits and health reasons. 👊
NoCo Athletics was established in order to create a Northern Colorado track & field community that is welcoming, open to athletes of all ages (high school to post collegiate and masters) and abilities, driven by smart, hard work and positivity. While all members should strive to be competitive, value is placed most on healthy fitness and performance development, all while having fun. If you're local near the Fort Collins/Loveland area and interested in joining, send a DM and let's connect!
