Exercise Associated Muscle Cramping (EAMC) Prevention - The Apeiron Life Perspective
- Elizabeth Bradley, MS
- Feb 12, 2024
- 3 min read
What it is:
Exercise Associated Muscle Cramping (EAMC) is painful contractions in the skeletal muscles soon after exercise. Exercise-induced involuntary muscle contraction can be a painful and frustrating symptom of an otherwise healthy habit.
EAMC is usually a short burst of cramping, most commonly in the areas of the calf, foot, or thighs. The after-pain can last a day or so after the episode. The exact cause is still unknown, but the leading theories are either an overload or fatigue of the muscles, neuromuscular fatigue, or a whole-body electrolyte imbalance manifesting in one specific muscle. EAMC treatments and prevention strategies vary greatly, as there may be different types of EAMC with other causes and, therefore, solutions.
The most robust evidence leans towards neuromuscular fatigue causation as the main culprit. This isn’t to say it’s not interlinked with other causes but that a multi-tiered solution may be most beneficial. The neural connections that signal the muscles to function are a complex system that may be disrupted when pushed to extremes without adequate rest periods.
Purported claims:
Possible causes and relief methods include:
Neuromuscular Fatigue
Inadequate or Over Stretching
Electrolyte Imbalance
An Underlying Medical Condition
Unloading Training
What the science says:
The first step is to down-regulate training to see if unloading affects the frequency or strength of the cramping. If so, you may require more extended recovery periods between exercise sessions.
One study showed that muscle degradation and damage are higher in those who experience EAMC. Therefore, preventative measures such as balanced protein/carbohydrate meals, proper training regimes, and rest periods are vital for those predisposed to EAMC. Discuss with your Client Advocate the best options for your specific needs.
Stretching & Yoga
Moderate, static stretching in order to refocus the neural-muscular pathways is one possible way to interrupt a cramping muscle. Invoking the inverse stretch reflex may interrupt the muscle spasm.
Calf Muscle - Perform lunge stretches
Foot Muscle - In a seated straight-legged position, utilize a resistance band to pull your toes gently towards you.
Thigh Muscles - Lying on the ground with a bent knee, guide your knee to your chest, and hold the position. Then guide your ankle behind you with a bent knee to your buttock.
Hold these positions for 30-40 seconds before releasing and repeating.
Preventative measures such as yoga can help refocus the brain-muscle connection to avoid future spasms.
Hydration & Electrolytes
Although the research is lacking in backing hydration and electrolyte depletion as the direct cause of EAMC, the benefits of keeping hydrated and balanced are endless. Consuming enough water and electrolytes (sodium, potassium, magnesium, and calcium) may help lessen or prevent some types of EAMC.
A magnesium supplement may be a valuable addition to a rigorous training regime. The magnesium glycinate form may be optimal for reducing the risk of negative GI impacts.
Soaking in an Epsom salt bath has been stated to help alleviate fatigued muscles and replenish magnesium levels as it is composed of Magnesium Sulphate. However, the evidence that it is absorbed through the skin is lacking, and the act of bathing in warm water may be the advantageous component.
One area to look further into if cramps persist is whether an underlying medical condition may be a possibility, such as Polymyalgia rheumatica (PMR), an inflammatory condition. Reach out to your Doctor to see if there could be an alternative cause to your symptoms.
Our take:
Regarding EAMC, preventative care is the best option to thwart this debilitating condition. A reasonable training regime, an exercise-focused nutrition program, and stretching are all factors that may help to prevent future cramping episodes.
Here’s what to keep an eye on:
If you still wish to partake in magnesium or other supplements, sourcing where you get them from is incredibly important. Please speak to your Client Advocate about our Apeiron Life Supplementation program.
Genes may also play a role in the expression of EAMC, as one study showed a predisposition for EAMC in those with the COL5A1 gene. This shows that an individualized approach to exercise-induced cramps is the most promising.
References and additional reading:
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