Strength Training For Cramps

I’ve discussed muscle cramping on several episodes of SOUP (like EP115 and EP59). An interesting study from late 2020 on marathon runners provides evidence that muscle damage (on a cellular, not catastrophic, level) may be a primary risk factor for exercise-induced cramping. They found a significant association between markers of muscle damage and cramping for both men and women but no association with hydration level or electrolytes. This idea fits very well with the most common symptom (or sign, if we’re measuring it) that coincides with cramping. Fatigue.

It is worth noting that dehydration often occurs in the setting of fatigue, which may be why many crampers associate thirst and hydration level with their cramping. Moreover, dehydration can increase the chances of micro-damage to muscle.

While more running in training can help you avoid muscle damage, it’s likely that the muscle damage we’re talking about can be best avoided through improved connective tissue durability. Strength training exercises aimed at enhancing the ways force is transmitted through connective tissue may be a solution for those who regularly experience cramping, especially for those who don’t already do any strength training. Simple exercises like squats and jumping rope can be enough. I discussed best approaches in my interview with Keith Baar, Phd (EP58).