High-intensity exercise and significant sweating may cause fatigue and sodium deficiency, respectively, and therefore lead to muscle cramps. The intensity of muscle cramps, training variables and your response to treatment plans help determine the specific cause of muscle cramps. Treatment may include rest, ice and light stretching.
Muscle Cramps
Muscle cramps may vary in intensity from mild muscle spasms that come and go to an intense muscle contraction that does not relax or release on its own. Muscle cramps may be experienced in one or more muscle groups depending on the cause and severity of the problem. According to the American Academy of Orthopaedic Surgeons, cramps are most common in the thigh and calf muscles.
Muscle Fatigue
Muscle fatigue may cause muscle cramps after prolonged or high-intensity exercise. Muscle cramps associated with muscle fatigue are usually isolated in the fatigued muscle group. If you have a low fitness level, a low calorie diet or inadequate sleep, you may increase your risk of muscle fatigue and cramps. Overtraining and inadequate recovery between workouts may also make you more susceptible to muscle fatigue and cramps.
Sodium Deficiency
Sweat consists of water and electrolytes such as sodium. If sodium is not replenished, you may become deficient and experience muscle cramps. Initially, muscle cramps may be experienced with only one muscle group, but may spread to multiple muscles, if untreated. A 2008 article in the "Current Sports Medicine Report" stated that hot humid weather and prolonged exercise may increase sweat and sodium loss, increasing the risk of sodium deficiency and muscle cramps.
Treatment and Prevention
When you experience muscle cramping, stop all exercise immediately. If the muscle cramp is due to fatigue, the muscle cramp may be alleviated with stretching, massage and ice. Eating and replenishing muscle glycogen stores may further help with muscle cramps due to fatigue. For sodium deficiency, drink sport beverages and take a salt tablet, along with stretching and ice. To prevent muscle cramping and fatigue, slowly progress your exercise routine, allow adequate recovery between workouts, and eat a well-balanced diet. To prevent low sodium levels, consume approximately 1,500 mg of sodium daily, and drink sports drinks during exercise that lasts longer than 60 minutes.
Additional Considerations
Muscle fatigue and electrolyte deficiency are not the only causes of muscle cramps during exercise. For example, dehydration and mineral deficiencies may also cause muscle cramps. If muscle cramps persist or are reoccurring, seek medical attention immediately.
