Have you ever had cramps while hiking? Almost certainly! This very unpleasant sensation is easy to recognise and every athlete has experienced this misadventure at some point. Here, we will focus mainly on cramps during hiking, explain their origins, how to avoid them and what to do when they strike.
What is a cramp?
A cramp is an involuntary and temporary contraction of a muscle. It can affect the entire muscle or only certain muscle fibres. Of course, in most cases a cramp is benign but very painful. A cramp can last from a few seconds to several minutes.
The cause or causes of cramps can be multiple and difficult to determine.
Here are a number of causes and contributing factors for cramps:
- Dehydration
- Mineral salt deficiency
- Vitamin deficiency
- Poor recovery
- Poor nutrition
- Alcohol consumption
- Overexertion
- Lack of training
- Insufficient warm-up
- Cold
But there can also be more general health issues that are often the source of fairly chronic cramps: these include circulatory disorders, diabetes, Parkinson's disease, muscular dystrophy, multiple sclerosis, and thyroid gland diseases. If you suffer from these conditions, you are somewhat more prone to cramps and your doctor will be able to advise and help you. Here, we will focus solely on cramps of a sporting nature and not those linked to pathological conditions.
How to avoid cramps while hiking?
Since it is easier and less painful to prevent rather than cure, here are a few habits to adopt in order to avoid as many cramps as possible.
Staying properly hydrated
Dehydration is very often the main cause of cramps in hikers. Staying properly hydrated before and during exercise is essential. Find all our tips for good hydration while hiking
Getting a sufficient intake of mineral salts
Perspiration eliminates not only water but also mineral salts from the body. It is important to replenish the body's store of mineral salts. Sodium intake is essential for the body: without going so far as to eat too much salt, a sufficient daily dose is nonetheless necessary. Magnesium and potassium intake is also important to prevent cramps. You can easily find foods (chocolate!) that contain adequate amounts by searching online, but if you are prone to cramps, be aware that magnesium tablets (such as Magne B6) can be dissolved in a little water and taken regularly. A tablet before a hike will almost certainly prevent repetitive cramps if you are susceptible.
Stretching and warming up properly, and promoting good recovery
Gentle, well-executed stretching is an effective way to prevent cramps. Stretch during your warm-up but also after your hike. This prepares the muscle for effort and helps ensure efficient recovery. Check out our advice on stretching and recovery. And don't forget to equip yourself with anti-fatigue footwear — another weapon in the fight against cramps in the hours following exercise!
When a muscle is fatigued and has not recovered properly, it is more likely to suffer from cramps — particularly the next day if you head out again for a few kilometres. Good recovery is therefore essential to avoid cramps, whether during a single day or between two consecutive days of hiking.
Finally, lifestyle as a whole is essential. Eating healthily and in a balanced way is a good start to minimising cramps during exercise or at rest. The evening before exertion, avoid drinking alcohol — a significant factor in the onset of cramps — and prioritise a good night's sleep. Maintaining a relatively regular and healthy routine goes a long way towards your health and muscular performance. Cramps while hiking are very often the result of poor recovery and inadequate muscle preparation, so look after yourself! Likewise, check out our
tips to avoid cramps in trail.
What should you do when a cramp strikes?
The first thing to do when you feel cramps while hiking is to stop. If you are already resting, change the position in which the cramp occurred. The second useful step is to stretch the muscle very gently and gradually. Essentially, you need to work it in the opposite direction to the one that triggered the cramp. Don't hesitate to massage it gently and even apply heat if you have a warming cream with you.
The key thing then is to take a break during which you make sure to drink plenty and eat a little. I recommend a minimum break of 15 to 20 minutes in the event of cramps during a hike. After this break, set off again only after some light stretching — and above all, don't restart at full pace; build up gradually!
With the right behaviour and a sensible lifestyle, 99% of cramps are avoidable. It may take a little effort, but it is genuinely worth it — this sensation is that unpleasant and painful. If you are prone to frequent cramps while hiking or at other times, don't hesitate to supplement your diet with magnesium as mentioned, and also to add vitamin intake. Your comfort while hiking and at rest almost certainly depends on it — and in any case, it will benefit your body!
