23/02/2025
Exercise-Associated Muscle Cramps (EAMC)
# # is a Muscle Cramp?
A muscle cramp is an involuntary, painful contraction of a muscle or a group of muscles that occurs suddenly and lasts for a few seconds to several minutes. These cramps commonly affect muscles in the legs, feet, and hands but can occur in any muscle group.
In this case, Tawhid Hridoy got severe muscle cramps on the field suggest Exercise-Associated Muscle Cramps (EAMC), due to loss of electrolytes by severe sweating, this is a frequent occurrence in high-performance sports, especially in hot and humid conditions.
# # Do Muscle Cramps Occur?
1. Dehydration & Electrolyte Imbalance
Excessive sweating leads to loss of sodium, potassium, calcium, and magnesium. Low sodium levels (hyponatremia) are particularly associated with cramping.
2. Fatigue & Overuse of Muscles
Repetitive, high-intensity movements without proper recovery increase neuromuscular fatigue, leading to cramping. Prolonged contraction of muscles with insufficient relaxation results in hyperexcitability of motor neurons.
3. Poor Conditioning & Muscle Imbalance
Lack of flexibility and poor conditioning make muscles more prone to cramps. Weak stabilizer muscles may lead to overcompensation by larger muscle groups, increasing cramp risk.
4. Extreme Environmental Conditions
Hot and humid weather increases sweating and fluid loss. Cold weather can also cause muscle stiffness and subsequent cramping.
5. Neurological Factors
Altered neuromuscular control due to fatigue disrupts the balance between excitatory and inhibitory signals to the muscle, leading to cramping.
# # of Acute Muscle Cramps on the Field
1. Immediate Stop & Rest – The athlete should stop activity and sit or lie down.
2. Gentle Stretching – Slow, static stretching of the affected muscle helps relieve the spasm. Example:
For calf cramps: Dorsiflex the foot while keeping the knee extended.
For hamstring cramps: Extend the knee and lean forward to stretch the muscle.
3. Massage & Compression – Light massage and applying gentle pressure can help relax the muscle.
4. Rehydration & Electrolyte Replacement – Encourage intake of fluids with electrolytes (sports drinks, coconut water, oral rehydration salts). Also, we give IV fluid replacement therapy sometimes for early recovery.
5. Cooling Measures – If cramps occur in a hot environment, apply cold towels or ice packs to reduce excessive sweating and muscle hyperexcitability.
6. Pain Relief (if needed) – If persistent pain occurs, NSAIDs like ibuprofen can be considered under medical supervision.
# # Can Muscle Cramps Be Prevented?
1. Hydration & Electrolyte Balance
Athletes should consume 500-600 ml of water or electrolyte drinks 2-3 hours before a game.
During play, drink 200-300 ml every 15-20 minutes, especially in hot conditions.
Post-game, rehydrate with sodium-containing fluids to replenish lost electrolytes.
2. Nutrition & Electrolyte Replacement
Sodium: Essential for maintaining muscle function and nerve signaling. Sources: sports drinks, saltwater, soups.
Potassium: Important for muscle contraction. Sources: bananas, oranges, potatoes, coconut water.
Magnesium & Calcium: Help prevent neuromuscular excitability. Sources: nuts, leafy greens, dairy.
3. Proper Warm-up & Stretching
Dynamic stretching before the match to activate muscles (e.g., lunges, leg swings).
Static stretching & foam rolling after play to relax the muscles.
Focus on stretching high-risk muscles (calves, hamstrings, quadriceps).
4. Strength & Conditioning Training
A well-structured strength program reduces muscle imbalances and fatigue.
Eccentric training & plyometrics improve muscle endurance and reduce cramping risk.
5. Acclimatization to Weather
Players should gradually adapt to hot, humid, or cold environments to enhance thermoregulation.
Progressive exposure to high temperatures reduces sweat sodium loss and prevents cramps.
# # Should a Player Do Before an Intensive Match to Prevent Cramps & Other Muscle Injuries?
1. Increase Hydration & Electrolyte Intake
Drink 500-700 ml of electrolyte-rich fluid 3-4 hours before the match.
Avoid excessive caffeine and alcohol, which dehydrate the body.
2. Consume a Pre-Game Balanced Meal
Carbohydrates for energy: Whole grains, fruits, sweet potatoes.
Protein for muscle function: Eggs, lean meat, fish.
Healthy fats for endurance: Nuts, seeds, olive oil.
3. Pre-Match Warm-up Routine
15-20 minutes of dynamic stretching and activation drills (e.g., high knees, butt kicks).
Light jogging to elevate muscle temperature and improve flexibility.
Progressive acceleration drills to prepare muscles for sudden exertion.
4. Proper Sleep & Recovery
Lack of sleep increases muscle fatigue, reducing recovery and increasing cramp risk.
Ensure 7-9 hours of quality sleep before match day.
5. Use Compression & Cooling Strategies
Compression socks improve circulation and reduce cramp risk.
Cooling vests or cold towels before and during play in extreme heat help reduce overheating.
# # Under Extreme Conditions: Additional Considerations
1. In Hot & Humid Weather
Increase sodium intake to compensate for sweat loss.
Use cooling strategies such as cold water immersion before a match.
Hydration should be planned with electrolyte-rich drinks.
2. In Cold Weather
Wear appropriate thermal compression gear to maintain muscle warmth.
Ensure a longer warm-up to prevent muscle stiffness.
Stay hydrated, as dehydration still occurs in cold environments.
