Have you ever had cramps while hiking? Almost certainly! This very unpleasant sensation is easy to recognise, and every active person has experienced it at some point. Here, we will focus mainly on cramps while hiking — explaining their causes, how to prevent 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 just certain muscle fibres. Of course, most of the time 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
- A mineral salt deficiency
- A vitamin deficiency
- Poor recovery
- Poor diet
- Alcohol consumption
- Overexertion
- Lack of training
- An insufficient warm-up
- The cold
There can also be more general health conditions that are often the source of fairly chronic cramps: these include circulatory disorders, diabetes, Parkinson's disease, myopathy, multiple sclerosis, and thyroid conditions. If you suffer from any of these conditions, you may be more prone to cramps, and your doctor can 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 prevention is far easier and less painful than cure, here are a few habits to adopt 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 physical effort is essential. Find all our tips for good hydration while hiking.
Getting a sufficient intake of mineral salts
Sweating causes the body to lose not only water but also mineral salts. It is important to replenish the body's mineral salt stores. A sufficient intake of sodium is essential: without going as far as eating too much salt, you still need an adequate daily dose. Magnesium and potassium intake is also important for preventing cramps. You can easily find foods (chocolate!) that contain enough by searching online, but if you are prone to cramps, note that magnesium tablets (such as Magne B6) can be dissolved in a little water and taken regularly. One tablet before a hike will very likely help you avoid repetitive cramps if you are susceptible.
Stretching and warming up, and promoting good recovery
Gentle, well-executed stretches are a great way to prevent cramps. Stretch during your warm-up and also after your hike. This prepares the muscles for effort and aids efficient recovery. Check out our tips on stretching and recovery. And don't forget to kit yourself out with recovery footwear — another weapon in the fight against cramps in the hours following effort!
When a muscle is fatigued and has not recovered properly, it is more likely to cramp afterwards — particularly the next day if you set off for more kilometres. Good recovery is therefore essential to avoid cramps, whether during a single day or between two consecutive days of hiking.
Overall lifestyle is also essential. Eating healthily and in a balanced way is a good starting point for avoiding cramps during effort or at rest. The evening before physical effort, avoid alcohol — a significant factor in the onset of cramps — and prioritise a good night's sleep. A relatively regular and healthy daily routine contributes greatly to your wellbeing as well as your muscular performance! Hiking cramps are very often the result of poor recovery and inadequate muscle preparation, so take care of your body! Also, check out our tips for avoiding cramps on the 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 at rest, change the position in which the cramp occurred. The second useful step is to stretch the affected muscle very gently and progressively. Essentially, you need to work the muscle in the opposite direction to the one that caused the cramp. Do not hesitate to massage it gently and even apply heat if you have a warming cream to hand.
The key next step is to take a break during which you should drink plenty and eat a little. A minimum rest of 15 to 20 minutes is recommended in the event of cramps during a hike. After this break, only set off again after some light stretching — and above all, do not restart at full pace; build up gradually!
With the right habits and a healthy lifestyle, 99% of cramps are avoidable. It may take a little effort, but it is genuinely worth it — the sensation is so unpleasant and painful. If you are prone to frequent cramps while hiking or at other times, do not hesitate to supplement your diet with magnesium as recommended, but also consider adding vitamin supplements. Your comfort while hiking and at rest almost certainly depends on it, and in any case, it will be beneficial to your body!
