Do you get cramps in training or during a race? It is very common amongst athletes but surprisingly there is no single reason why this happens and what can prevent it. It is very hard to reliably reproduce in controlled conditions.
The most commonly held theory is that a low level of electrolytes is a cause. There is little direct research to support this but there is a large body of anecdotal evidence. Precision Fuel and Hydration was founded by Andy Blow as he would have race ending cramps and for him, taking on more electrolytes helped him.
Another probable cause is muscle fatigue. When muscles cramp it is often when that muscle has done a lot of work and is fatigued. Something I wasn’t aware of, in 1911 there was a parliamentary enquiry into telegraphers hands that were cramping (small muscles in hand); in this situation they weren’t hot and sweating a lot but their muscles were getting fatigued.
There are training strategies to help build fatigue resistance. Anecdotally this has been shown to reduce cramping.
But what is a cramp? It is a painful and involuntary muscle contraction. A muscle will contract when the associated motor neuron fires. Usually this is a voluntary action but in a cramp it is involuntary – the muscle is contracting and stays contracted.
And this is where we can find a solution to relieving a cramp. It is vinegar. I use malt vinegar but any similar tasting vinegar will do. All you need to do is swirl the vinegar around your mouth. You don’t have to swallow it but experiment to see what works best for you.
Within a minute, often less, your cramp will disappear.
The reason this works is that the vinegar hits the Transient Receptor Potential (TRP) channels in the back of your mouth and throat. In layman’s terms (and I am a layman!), the vinegar shocks the nervous system and resets the motor neurons that are locked on.
If you do try this then do so in a safe way – never when you are in water (cramps are very common when swimming in a pool) and have other people around.