Why Do We Get Muscle Cramps During Exercise—and What Can We Do About It?

If you’ve ever had a muscle cramp stop you mid-run, mid-game, or mid-rep, you know how painful and frustrating it can be. These sudden, involuntary contractions known as Exercise Associated Muscle Cramps (EAMC) are common in active people, especially during intense or prolonged exercise.

What Causes Exercise Associated Muscle Cramps?

Not Just Dehydration

For years, cramps were blamed on dehydration and salt loss. The idea was that sweating too much caused an imbalance in electrolytes, leading to muscle dysfunction. While hydration is important, research shows that many people still cramp even when they’re well-hydrated and have normal electrolyte levels.

So what’s really going on?

Muscle Fatigue and Nerve Overload

The leading theory today is that cramps are caused by neuromuscular fatigue. When muscles get tired especially if they’re shortened or working across two joints they can send abnormal signals to the nerves that control them. This causes the nerves to become overexcited, leading to a cramp.

This is why cramps often happen:

• Late in a game or workout

• In muscles like calves, hamstrings, or quads

• In athletes who are not fully conditioned

• In hot or humid conditions

How to Stop a Cramp Fast

1. Stretch the Muscle

Stretching is the most effective way to stop a cramp. It activates sensors in your tendons (called Golgi tendon organs) that help relax the muscle. Use firm, body-weight stretches like pushing your heel into the ground for a calf cramp for best results.

2. Try TRP Agonists (Pickle Juice, Vinegar, Mustard, Chilli)

This might sound strange, but pungent foods like pickle juice, mustard, cinnamon, and chilli can help stop cramps quickly. These foods activate special nerve channels (called TRP channels) in your mouth and gut that send signals to your brain and spinal cord to calm down overactive nerves.

How to use it:

• Swish or sip about 1 mL per kg of body weight

• Keep it in your mouth for 20–30 seconds

• Relief should occur within 2 minutes

This method is backed by recent studies showing that TRP agonists can reduce cramp intensity and increase the time before a cramp starts.

3. Hydrate Smartly

Drinking water or sports drinks before and during exercise helps keep your muscles fueled and hydrated. Sports drinks with carbohydrates and electrolytes are especially helpful they delay fatigue and reduce cramp risk better than plain water.

Tip: Avoid drinking only plain water in large amounts, as it can dilute your sodium levels and increase cramp risk.

4. Salt Tablets (For Heavy Sweaters)

Some people lose a lot of salt through sweat. If that’s you, salt tablets or salty snacks might help. There’s limited evidence, but no known harm in trying moderate salt supplementation.

What Doesn’t Work (At Least Not Quickly)

• Bananas: Great for recovery and muscle glycogen, but they don’t help with cramp relief or electrolyte balance in the moment. Save these for prematch energy and post match recovery.

• Gentle passive stretching/massage: May not be strong enough to activate the reflex needed to stop a cramp.

How to Prevent Cramps Before They Start

Here are some proven strategies:

✅ Build Fitness Gradually

Cramps are more common when you're not conditioned. Increase training intensity slowly, especially early in the season.

✅ Stretch Regularly

Stretching improves flexibility and muscle control. While it may not prevent cramps directly, it helps reduce muscle tension.

✅ Stay Hydrated

Drink fluids before, during, and after exercise. Aim to keep body weight loss under 2% during activity.

✅ Replace Electrolytes

If you sweat heavily or have a history of cramping, consider adding salt to your diet or using electrolyte drinks.

✅ Use TRP Foods Before Exercise

If you’re prone to cramping, try a small dose of pickle juice or mustard 15 minutes before your workout.

✅ Train in the Heat Gradually

Sudden exposure to hot conditions increases fatigue and cramp risk. Acclimatize slowly over time.

Final Thoughts

Muscle cramps during exercise are painful—but they’re also manageable. Understanding the real causes, especially the role of muscle fatigue and nerve control, can help you treat and prevent them effectively.

At Vital Core, we use the latest research to help athletes and active individuals stay cramp-free and performing at their best. If you’re struggling with cramps or want a personalized prevention plan, book a consultation with one of our physiotherapists today.