Leg cramps are a common condition among runners and occur when leg muscles involuntarily contract. Cramps affect all types of runners, from sprinters to ultra-marathoners. Quadriceps, hamstrings and calf muscles are among the major muscle groups vulnerable to leg cramps. Different factors can cause leg cramps, and a number of treatments are available.
Causes
Leg cramps occur from a variety of causes, chiefly dehydration, low sodium or potassium levels, low carbohydrate levels and extra-tight muscles. Dehydration creates an electrolyte imbalance that can lead to cramping. Sodium and potassium levels relate directly to fluid levels; when fluids decrease, these electrolytes cannot help cells function properly. Too few carbohydrates in the system deprives the body of energy-producing glycogen and can perpetuate cramping. Improperly stretched muscles are also vulnerable to cramping during a run.
Hydration
Staying hydrated throughout the day is one of the most important ways for runners to prevent leg cramps. Water is sufficient for shorter maintenance runs. For longer distance runs, however, sports drinks can be useful in supplying extra electrolytes to the leg muscles, thus preventing cramping.
Nutrition
Consuming foods rich in potassium and carbohydrates is one way to treat and prevent leg cramps. Potassium and carbs provide energy, but sometimes meals do not provide enough of them to meet a runner's needs. To ensure that you have a sufficient intake of potassium and carbohydrates, daily supplements should be an important part of your diet.
Stretching
Especially for cramps that occur during a run, stretching is a great way to alleviate pain. Mid-run cramping should be an immediate signal to slow down. If a slower pace doesn't do the trick, stopping and stretching for a few minutes can help loosen the afflicted muscle's fibers and almost immediately remove pain.
Massage
Massage stimulates blood flow to cramping muscles, improves their condition through stretching, and strengthens them against future cramps. Relieving tension and improving blood flow are important benefits of massage, although you should avoid a massage if the injury is acute, usually 48 hours after cramping starts. Heat and massage will worsen a cramp that is still bleeding.
