Avoiding and Relieving Muscle Cramps in Soccer Players

Muscle cramps are involuntary and painful contractions of the muscle. They're often a problem for athletes, especially at the end of a game. The specific cause of muscle cramps is unclear, but there are things that increase their likelihood. Those include:

Not stretching or warming up in advance of exercise

Fatigue

Dehydration

Overuse of muscles during strenuous exercise

Mineral deficiency, including of sodium, calcium, and potassium

Low blood sugar (glucose) levels

The formation of lactic acid in working muscles

Restricted circulation, which can occur from the bands or tape sometimes used to hold shin guards in place.

Preventing Muscle Cramps

Since dehydration and mineral loss are associated with muscle cramps, staying well hydrated, replacing minerals, and stretching are good ways to prevent them.

1. Hydration should occur on a daily basis and should be increased in the days leading up to a match or tournament. Dehydration can't be corrected just by drinking a lot of water on match day. It takes time to get the body to an optimization level.

2. Avoid caffeine, alcohol, and carbonated beverages (soda) in the days leading up to a game or tournament. Caffeine, alcohol, carbonation, and even the sugar in soda can cause dehydration.

3. Stretch thoroughly every day. Work on flexibility. Be especially vigilant about stretching on game day.

4. Don't dramatically increase training all at once. Slowly add to the workload a little every week.

5. Thoroughly warm up prior to a game. This will improve circulation and flexibility.

6. Eat a banana on game day, and between games at a tournament. Bananas are high in potassium and will help replenish minerals.

Relieving Muscle Cramps

If you should get a muscle cramp, try the following to relieve it:

1. Stretch. Pay extra attention to calves, thighs, and hamstrings, those areas that tend to cramp for soccer players. If you should get a calf cramp, try holding the muscle with one hand and gently pull back on your toes with the other. Point your toes upward and heel downward.

2. Walk. Put your full weight on your heels if possible.

3. Rehydrate, particularly with a liquid containing electrolytes.

4. Apply ice to the cramped area.

5. Rest in the shade.

6. Allow the muscle to recover before playing again.

The acronym RICHE is an easy way to remember what to do if a muscle cramp occurs. RICHE stands for Rest, Ice, Compression, Hydration, and Elevation.

Muscle cramps are typically more of a nuisance than serious, but are painful and can reduce performance. Stretching, hydration, and warming up will help prevent them.