Cramp Myth-Busting: 5 Common Misconceptions About Muscle Cramps

Muscle cramps affect as much as 90% of athletes during their career [1], and they affect males more often than females. This could be due to the fact they have more fast-twitch muscle fibres, which are more likely to cramp than slow-twitch fibres. Although muscle cramps happen frequently, there are a lot of myths and misconceptions that can negatively affect your training. Today, we’re busting five of the most common muscle cramp misconceptions to help you better understand why and how they occur and what you can do about them. 

Misconception #1: Stretching Before a Workout Will Prevent Muscle Cramps

Stretching helps improve blood flow and loosen muscles and tension, but it actually isn’t the best way to warm up. Dynamic stretches are better than static ones before a workout since they engage muscles more effectively and promote joint mobility; that being said, they aren’t the best way to avoid cramps. 

 

Many people believe that stretching outright prevents muscle cramps. This isn’t true as one of the primary causes of muscle cramps is dehydration and low levels of electrolytes (sodium, potassium, magnesium, etc.) [2]. This means that even if you warm up your body before a workout, you can still experience cramps if you aren’t properly fueling your body before, during, and after exercise. 

 

The Bottom Line: Stretching can help prevent muscle cramps, but it doesn’t guarantee they won’t happen due to other reasons, like dehydration or overuse. 

Misconception #2: Muscle Cramps Don’t Affect Younger People

Muscle cramps can increase among older individuals due to muscle loss and nerve changes, but that doesn’t mean young people can’t experience them. Exercise places a lot of demand on your muscles, and without proper pacing, you are just as likely as an older person to experience cramping during or after a sporting event or workout. 

 

The Bottom Line: Muscle cramps can affect athletes of all ages and specializations; hydration and good pacing are key to prevention. 

Misconception #3: Dehydration is the Only Cause of Muscle Cramps

Although dehydration certainly contributes to the onset of muscle cramps, it’s not the sole cause of them. Muscle cramps can occur even when you’re fully hydrated.

 

Below is a list of other potential causes of muscle cramps:

 

• Changes in neuromuscular excitability – Researchers have found that individuals with whose muscles have a higher response to respond to electrical impulses, have a higher risk of cramps [3].

 

• Muscle fatigue – Prolonged physical activity can lead to muscle fatigue, which is when the muscles’ ability to generate force has decreased below its normal limit. Reduced energy makes it harder for muscles to contract and relax properly, resulting in cramps.

 

• Poor blood circulation – Having poor blood circulation can deprive your muscles of oxygen, which can cause cramping. 

 

• Electrolyte imbalance – An electrolyte imbalance means having low levels of calcium, magnesium and potassium, which can cause muscle disruption.

 

• Exercising in intense heat – Increased fluid loss from perspiration in the heat can result in faster dehydration, leading to more intense muscle cramps. It’s important to recover fluids more during intense workouts and avoid overexertion in the heat, which can lead to heat stroke and exhaustion. 

 

• Overexertion – Pushing your muscles beyond their limits can induce contractions. It’s important to exercise within your limit and gradually build your way up to higher-intensity exercises.

Misconception #4: Cramps Are a Precursor to a More Severe Health Problem

It’s true that muscle cramps can be related to another health issue, such as thyroid disease, diabetes and endocrine disorders. However, most muscle cramps related to exercising are benign and manageable.

 

However, if you find that your muscle cramps are only linked to working out, then it’s important to evaluate your exercise habits and identify the potential cause. If you are not properly hydrating and consuming enough electrolytes, then this could be the primary cause. 

 

If you find you cramp more after exercise, then you might be overexerting your muscles or not stretching properly. 

 

Warm-ups and cooldowns are also vital for engaging muscles safely, promoting healthy contraction during physical activity, and encouraging healthy recovery. 

 

The Bottom Line: Muscle cramps have various causes, and most of them are not serious. However, it’s important to listen to your body and seek treatment if your muscle cramps become debilitating, more persistent, or do not have an identifiable cause. 

Misconception #5: The Only Treatment for Muscle Cramps Is to “Tough It Out” 

 

There are many ways to treat muscle cramps after exercise, including nonsteroidal anti-inflammatory drugs (NSAIDs) [4], like ibuprofen, and anecdotal remedies, like pickle juice [5].

 

We did our research on muscle cramp relief and found that restoring electrolyte balances quickly would lead to fast results. That’s why we created CrampFix, which relieves muscle cramps in 30 seconds to 2 minutes. Check it out here.

 

The Bottom Line: There are many ways to treat muscle cramps, including CrampFix, electrolyte supplementation, stretching, and NSAIDs in some cases. 

The Takeaway

And there you have it — five muscle cramp myths solved. Now you know that muscles need electrolytes to function properly during exercise, and good hydration is the key to balancing your performance with endurance. 

 

If you want to be prepared for cramps during a sporting event or workout, you can turn to CrampFix, trusted by Australia’s professional athletes, marathoners, and weekend warriors to fend off cramps. Explore products here. 

 

Article sources:

 

1. Allen, J., & Miller, K. C. (2024). Muscle cramping: Mechanisms and interventions. BMJ Open Sport & Exercise Medicine, 10(1), e001768. https://bmjopensem.bmj.com/content/10/1/e001768 

 

1. Miller, K. C., & Mack, G. W. (2019). Reflex inhibition of electrically induced muscle cramps in hypohydrated humans. Journal of Athletic Training, 54(12), 1300–1307. https://pmc.ncbi.nlm.nih.gov/articles/PMC6901412/ 

 

1. Miller, K. C., & Stone, M. S. (2022). An evidence-based review of the pathophysiology, treatment, and prevention of exercise-associated muscle cramps. Journal of Athletic Training, 57(1), 5–16. https://meridian.allenpress.com/jat/article/57/1/5/467132/An-Evidence-Based-Review-of-the-Pathophysiology 

 

1. Medical News Today. (2024). Best medication for cramps. Retrieved from https://www.medicalnewstoday.com/articles/best-medication-for-cramps#:~:text=Research%20has%20found%20that%20nonsteroidal,NSAIDs%20together%20with%20muscle%20relaxers 

 

1. Healthline. (2024). Does pickle juice help with cramps? Retrieved from https://www.healthline.com/health/pickle-juice-for-cramps#the-science