Dealing with cramps

Fit For Sailing

Australian Sailing team consultant Andrew Verdon looks at a common problem for racing sailors whether in dinghies or keelboats.

Something I often get asked about by sailors is dealing with cramps. Specifically here I am talking about cramps that develop while exercising. These are known as Exercise Associated Muscle Cramps (EAMC). They are quite a common condition and can be defined as “painful, spasmodic and involuntary contractions of muscles that occur during or immediately after exercise”. Common areas for cramps are generally the foot and legs.

It is not well understood as to why they develop and what to do to minimise the risk of getting a cramp.

Traditional thought was they they are caused by dehydration, hot conditions or low electrolyte elves (sodium and magnesium). The old school theory dates back around 100 years and goes that excessive sweating caused by hot or humid conditions led to depleted electrolytes and this caused muscle cramps.

The problem with this sweeping theory is that no research since has been able to prove this to be true and this type of process would lead to an effect in all muscles , while most cramps are very localised in nature. New research points to a hypothesis that they could be caused by altered neuro-muscular control caused by local muscle fatigue.

This new school of thought has been developed by research over the last decade at the University of Cape Town, one of the leading centres of research into endurance exercise in the world. The research was recently published in the British Journal
of Sports Medicine.

They have been able to pin point that cramping can be caused by changes to the nervous system and how it “talks” with the muscular system, especially when the muscular system is fatigued due to intense exercise. The communication into the muscular system is impeded and if exercise continues then a cramp can develop.

The exact cause of cramps is still not proven but this research does give us a clearer picture of the potential causes. Interestingly I rarely get any mention of cramps from my Olympic athletes, who sail for long periods very regularly (so their bodies are used to this in training and competition). I get asked about it more from youth sailors and masters sailors who sail less often but still race at high intensity.

And what to do if you get a cramp?

They were very clear in their recommendations here- STRETCH!

Gentle passive stretching will help to “reboot” the local nerves and their interactions with the muscles by allowing them to return to normal functioning.

Risk Factors that could increase cramping:

1.Increased exercise intensity

2.Increased duration of exercise

3.Low energy levels (high fatigue)

4.Inadequate preparation

5.Challenging environmental conditions

6.Repeated muscle contractions in short range

7.Genetic predisposition or past history

How to avoid cramps:

1.Good hydration

2.Keep electrolyte levels within a normal range

3.Ensure you are well fuelled with good carbohydrate

4.Exercise at an appropriate intensity

5.Warm up adequately

6.Consider training at a similar intensity and for duration of competitions.