cramp
What is it?
Cramp is where a muscle goes into involuntary contraction and refuses to relax. Cramp can cause varying degrees of pain, from mild discomfort to debilitating agony. It can also last anything from just a few seconds to several minutes.
In runners, common areas that can cramp up are the front of the thigh (quadriceps), rear of the thigh (hamstrings) and lower leg (calf).
How does it occur?
Nobody is exactly sure what causes cramp, but it is understood that dehydration, fatigue and lack of conditioning are contributing factors.
Cramp commonly occurs after long runs in hot conditions where the body has lost a lot of fluid and electrolytes through sweat and exhalation, but this could equally occur whilst running in colder conditions if a rehydration plan is not followed.
How to treat it
Immediately stop running and stretch and gently massage the muscle. Apply a hot towel to tense muscles, and ice to sore ones. Drink plenty of fluids or a sports drink to replace lost fluid and electrolytes.
How to avoid it
Appropriate hydration can reduce the occurrence of cramp, and this means drinking before you start to feel thirsty. A good diet and warming up before running will also help prevent cramping.