Think back to the last time you had a muscle cramp during or after a workout.
If it was a severe muscle cramp, you probably remember being in extreme pain for several minutes. If it was a moderate or light muscle cramp, it was probably not too painful, but annoying nonetheless.
Muscle cramps can stop even the best athletes in their tracks. Learn how to keep them from happening to you.
In this podcast you’ll learn:
1. The scientific definition of exercise related muscle cramps.
2. The most common theory as to what causes exercise related muscle cramps.
3. Why this theory is flawed (and how it’s been used to sell a lot of sports drinks).
4. What the latest evidence has to say on what really causes muscle cramps.
5. How you can prevent and treat muscle cramps.
Everything You Need to Know About Muscle Cramps
0:00 – Why you should care about muscle cramps (even if you don’t get cramps).
3:48 — The 5 things you’ll learn about muscle cramps in this podcast.
4:22 — The scientific definition of muscle cramps.
5:31 — 5 reasons dehydration and electrolyte depletion probably don’t cause muscle cramps.
13:36 — The most scientifically supported theory of muscle cramps.
17:56 — How to prevent and treat muscle cramps.
Click the Player to Listen:
Show Notes
Muscle Cramps: Part I: Theories and Fallacies of muscle cramps
Muscle Cramps: Part II: The electrolyte depletion model of muscle cramps
Muscle Cramps: Part III: A Novel theory for Exercise-associated muscle cramps
How to Use Pickle Juice to Fight Muscle Cramps
Other Listening Options
Click here to download the mp3 | 21.3 MB | 22:46
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People on the Show
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Disclosures: None.
References
1. Miller KC, Stone MS, Huxel KC, et al. Exercise-Associated Muscle Cramps. Sports Health. 2010;2(4):279–283. Full Text: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445088/
2. Sawka MN. Physiological consequences of hypohydration: exercise performance and thermoregulation. Med Sci Sports Exerc. 1992;24(6):657–670. Abstract: http://pmid.us/1602938 | Full Text: NA
3. Schwellnus MP, Nicol J, Laubscher R, Noakes TD. Serum electrolyte concentrations and hydration status are not associated with exercise associated muscle cramping (EAMC) in distance runners. Br J Sports Med. 2004;38(4):488–492. Abstract: http://pmid.us/15273192 | Full Text: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1724901/
4. Brouns F, Beckers E, Wagenmakers AJ, Saris WH. Ammonia accumulation during highly intensive long-lasting cycling: individual observations. Int J Sports Med. 1990;11 Suppl 2:S78–84. doi:10.1055/s-2007-1024858. Abstract: http://pmid.us/2361783 | Full Text: NA
5. Sulzer NU, Schwellnus MP, Noakes TD. Serum electrolytes in Ironman triathletes with exercise-associated muscle cramping. Med Sci Sports Exerc. 2005;37(7):1081–1085. Abstract: http://pmid.us/16015122 | Full Text: NA
6. Schwellnus MP, Drew N, Collins M. Increased running speed and previous cramps rather than dehydration or serum sodium changes predict exercise-associated muscle cramping: a prospective cohort study in 210 Ironman triathletes. Br J Sports Med. 2011;45(8):650–656. doi:10.1136/bjsm.2010.078535. Abstract: http://pmid.us/21148567 | Full Text: NA
7. Jung AP, Bishop PA, Al-Nawwas A, Dale RB. Influence of Hydration and Electrolyte Supplementation on Incidence and Time to Onset of Exercise-Associated Muscle Cramps. J Athl Train. 2005;40(2):71–65. Full Text: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1150229/.
8. Schwellnus MP, Derman EW, Noakes TD. Aetiology of skeletal muscle “cramps” during exercise: a novel hypothesis. J Sports Sci. 1997;15(3):277–285. doi:10.1080/026404197367281. Abstract: http://pmid.us/9232553 | Full Text: NA
9. Schwellnus MP. Muscle cramping in the marathon: aetiology and risk factors. Sports Med. 2007;37(4-5):364–367. Abstract: http://pmid.us/17465609 | Full Text: NA
10. Schwellnus MP. Cause of exercise associated muscle cramps (EAMC)–altered neuromuscular control, dehydration or electrolyte depletion? Br J Sports Med. 2009;43(6):401–408. doi:10.1136/bjsm.2008.050401. Abstract: http://pmid.us/18981039 | Full Text: NA
11. Schwellnus MP, Drew N, Collins M. Muscle cramping in athletes–risk factors, clinical assessment, and management. Clin Sports Med. 2008;27(1):183–94– ix–x. doi:10.1016/j.csm.2007.09.006. Abstract: http://pmid.us/18206574 | Full Text: NA
12. Schwellnus MP, Allie S, Derman W, Collins M. Increased running speed and pre-race muscle damage as risk factors for exercise-associated muscle cramps in a 56 km ultra-marathon: a prospective cohort study. Br J Sports Med. 2011;45(14):1132–1136. doi:10.1136/bjsm.2010.082677. Abstract: http://pmid.us/21402566 | Full Text: NA
13. Khan SI, Burne JA. Reflex inhibition of normal cramp following electrical stimulation of the muscle tendon. J Neurophysiol. 2007;98(3):1102–1107. doi:10.1152/jn.00371.2007. Abstract: http://pmid.us/17634341 | Full Text: http://jn.physiology.org/content/98/3/1102.long
14. Mauskop A. Assessment: symptomatic treatment for muscle cramps (an evidence-based review): report of the Therapeutics and Technology Assessment Subcommittee of the American Academy of Neurology. Neurology. 2010;75(15):1397–author reply 1398–9. doi:10.1212/WNL.0b013e3181f003be. Abstract: http://pmid.us/20177124 | Full Text: https://www.aan.com/globals/axon/assets/6904.pdf
