Have you ever experienced cramps while hiking? Almost certainly! This very unpleasant sensation is easy to recognise, and every active person has been through it at some point. Here, we focus primarily on cramps during hiking — explaining their causes, 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 bundles of fibres. Of course, most cramps are benign but extremely painful. A cramp can last from a few seconds to several minutes.
The cause or causes of cramps can be multiple and difficult to identify.
Here are a number of causes and contributing factors for cramps:
- Dehydration
- Mineral salt deficiency
- Vitamin deficiency
- Poor recovery
- Poor diet
- Alcohol consumption
- Overexertion
- Lack of training
- Insufficient warm-up
- 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, you may be slightly more prone to cramps and your doctor will be able to advise and support you. Here, we focus exclusively 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 primary cause of cramps in hikers. Staying properly hydrated before and during effort is essential. Find all our advice on good hydration during hiking.
Getting a sufficient intake of mineral salts
Perspiration eliminates not only water but also mineral salts. It is important to replenish the body's mineral salt reserves. Sodium intake is essential for the body: without going as far as eating too much salt, a sufficient daily dose is still needed. Magnesium and potassium intake is also important for preventing cramps. You can easily find foods (chocolate!) that contain adequate amounts by searching online, but if you are prone to cramps, magnesium tablets (such as Magne B6) can be dissolved in a little water and taken regularly. One tablet before a hiking trip will very likely spare you from recurring cramps if you are susceptible to them.
Stretching, warming up, and promoting good recovery
Gentle, well-executed stretches are an effective way to prevent cramps. Stretch during your warm-up and also after your hiking. This prepares the muscle for effort and supports efficient recovery. Check out our advice 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 after effort!
When a muscle is fatigued and has not recovered properly, it is more likely to cramp afterwards — particularly the next day if you head out for a few more kilometres. Good recovery is therefore essential to avoid cramps, whether during a single day or between two consecutive days of hiking.
Finally, a healthy lifestyle overall is essential. Eating well and in a balanced way is a good starting point for minimising cramps during effort or at rest. The evening before a big effort, avoid alcohol — a significant factor in the onset of cramps — and prioritise a good night's sleep. Maintaining a fairly regular and healthy routine goes a long way towards your overall health and your muscular performance. Hiking cramps are very often the result of poor recovery and inadequate muscle preparation, so take care of your muscles! Likewise, discover our tips for avoiding cramps in trail.
What should you do when a cramp strikes?
The first thing to do when you feel cramps coming on during hiking is to stop. If you are already at rest, change the position you were in when the cramp occurred. The second useful step is to stretch the muscle very gently and progressively. In short, you need to work it in the opposite direction to the one that triggered the cramp. Do not hesitate to massage it gently and even to warm the muscle if you have a warming cream to hand.
The most important thing next is to take a break during which you should drink plenty and eat a little. A minimum break of 15 to 20 minutes is recommended in the event of cramps during a hiking trip. After this break, only set off again after some light stretches — and above all, do not push hard straight away; ease back in 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 that unpleasant and painful. If you are prone to frequent cramps during hiking or at other times, consider supplementing your diet with magnesium as outlined above, and also adding vitamin supplements. Your comfort while hiking and at rest almost certainly depends on it — and in any case, it will benefit your body!
