Muscle Spasms
Joe Fleming explains how to prevent and treat muscle spasms whilst running.
Any athlete can experience muscle spasms, but they are prevalent among runners. If you have experienced one of these spasms before, you know how frustrating they can be, especially when you are in the middle of a run.
Whether you are training for a big race and struggling with frequent muscle spasms or want to do everything you can to avoid experiencing one, keep reading.
Below is everything you need to know about muscle spasms and how runners can prevent and treat them.
What are Muscle Spasms?
Muscle spasms are sudden, involuntary muscle contractions. They are often short-lived, but they can also be quite painful.
Muscle spasms are also sometimes referred to as "Charley horses."
A muscle spasm can occur in any body muscle, though it often is felt in the skeletal muscles of the calves and legs. Runners, in particular, are most likely to experience muscle spasms in the lower body.
What Causes Muscle Spasms?
There are many different reasons why a runner might experience muscle spasms. Some of the most common causes include:
- Improper warm-up before beginning their run
- Improper electrolyte balance (low sodium, magnesium, or potassium)
- Dehydration
Common conditions associated with chronic muscle spasms include the above causes, which are often responsible for acute (sudden, random) muscle spasms. However, for runners who deal with frequent chronic muscle spasms, there might be a more serious underlying cause.
- Nutritional deficiencies or poor nutrient absorption
- Hormone imbalances
- Vascular disorders (peripheral artery disease)
- Toxicity
- Kidney disease
- Liver disease
If a runner suffers from an illness that causes excessive diarrhoea or vomiting, they may also be prone to muscle spasms.
Why are Runners Prone to Muscle Spasms?
Repetitive motion can also lead to muscle spasms, and runners, especially long-distance runners, repeat the same movements for extended periods as part of their sport.
Runners also tend to sweat a lot. While sweating is undoubtedly not unhealthy, excessive sweating without proper rehydration and electrolyte replenishment can contribute to imbalances and dehydration, neither of which is good for preventing muscle spasms.
Why are Muscle Spasms Problematic?
Some runners think muscle spasms are no big deal, especially if they only happen occasionally. In reality, whether the spasms are chronic or acute, it is vital to avoid them and treat them properly.
Muscle spasms indicate an underlying problem but can also increase a runner's likelihood of experiencing a more severe injury.
Many runners wonder what causes pulled calf muscles and other running-related muscle injuries. The answer, in many cases, is a muscle spasm.
Experiencing a muscle spasm during a run can throw you off your game and hinder your form. As a result, you may be more prone to pulling a muscle, tripping, or falling, which can set you up for some painful injuries.
How to Prevent Muscle Spasms
There are lots of things that runners can do to prevent muscle spasms, including the following:
Hydrate Properly
One of the most important things to avoid muscle spasms while running is to hydrate adequately before, during, and after each run.
Try to drink between 16 and 24 ounces of water before your run. If it is warm outside, or if you feel like more water, you can drink another 4-8 ounces right before you start running.
Consuming between 6 and 8 ounces of water every twenty minutes during your run is an excellent idea. For longer runs (more than 90 minutes), ensure your water includes electrolytes like sodium, potassium, and magnesium, which are lost as you sweat.
Sports drinks contain these electrolytes, but they also, in most cases, have lots of sugar. If you want a cleaner option, add mineral salt to your water before running.
When you are finished running, consume at least 8 ounces more of water; you may need more, depending on how much you have been sweating.
Warm-Up and Stretch Properly
A proper warm-up will also work wonders for preventing muscle spasms. It will get your blood flowing and help prime your body for the activity you are about to do.
Before your run, do 5-10 minutes of light jogging. Then, follow it with some dynamic exercises like lunges, high knee marches, or soldier kicks (lift your leg as high as you can while trying to touch your toe with the opposite hand).
Save static stretches (holding for 30-60 seconds) after your run to cool down and loosen up your muscles.
Ease into Your Runs
If you start your runs out too fast, you could also be setting yourself up for muscle spasms. Pushing yourself too hard initially can cause your muscles to fatigue and increase your risk of spasms and other injuries.
Get Regular Massages
Regular sports massages can also help keep the muscles loose and reduce the risk of muscle spasms. If you cannot afford traditional massages, consider using a self-massage tool like a foam roller or massage stick.
How to Treat Muscle Spasms
If a muscle spasm occurs mid-run, stop and do some gentle stretching to loosen the area back up. You can gently massage the area to stimulate blood flow and release the contraction.
It is also a good idea to ensure proper hydration. Drinking water with some electrolytes may also be helpful and stave off future muscle spasms.
At the same time, if the cramping persists, this is likely a sign that your muscles are fatiguing. In this case, it is best to take a break. Consider walking for a while to allow your leg to continue loosening up. It will help you prevent more severe muscle damage and avoid injuries.
Page Reference
If you quote information from this page in your work, then the reference for this page is:
- FLEMING, J. (2018) Muscle Spasms [WWW] Available from: https://www.brianmac.co.uk/articles/article362.htm [Accessed
About the Author
Joe Fleming is the President at ViveHealth.com. Passionate about healthy lifestyles and living a full life, he enjoys sharing and expressing these interests through his writing. To inspire others and fight ageism, Joe writes to help people of all backgrounds and ages overcome life's challenges. His work ranges from articles on wellness, holistic health and ageing to social narratives, motivational pieces and news stories. For Joe, helping others is vital.