Exercise Associated Muscle Cramping (EAMC) Treatment And Prevention

Recent research has proven that Exercise associated Muscle Cramping is the result of your muscles having over stimulation through the spinal cord and the fastest way to relive and prevent this might actually start with a pre-workout supplement called HotShots.

The root cause of exercise-associated muscle cramps (EAMC) is currently unknown and highly debated. Until recently, leading theories based on anecdotal and observational studies pointed to electrolyte imbalance and unknown neuromuscular stimulation. However, recent research shows the most likely cause to be neuromuscular in nature for those with no underlying metabolic, neurological, or spinal injuries. This breakthrough in thinking was introduced by Serajul Khan and John Burne of the University of Sydney in 2007. The two demonstrated that cramps induced through muscle stimulation where reversible through stimulation of the tendons associated with the muscle. This research showed that the spinal cord had an underlying effect on EAMC along with putting tension on the associated tendon of the cramped muscle that causes it to stretch also reversed the cramp.

Over the past 5 years, Dr. Rod MacKinnon, a Nobel prize winning neuroscientist, and his team have built on Khan and Burne’s discovery finding a strong correlation between EAMC and over stimulation of the neurotransmitters which can be "relaxed" through other neurotransmitter receptors in the mouth, throat, and stomach. The majority of MacKinnon’s research shows that EAMCare a result of overstimulation of the neuro pathways and a simple “nudge” can buffer this reaction before it starts and/or stop it once it occurs.

Dr. MacKinnon’s team found that athletes who suffer from EAMC in ultra-distance events like the IRONMAN have a large range of hydration and salt changes in their body with no direct correlation between sodium blood solution and EAMC. One of multiple studies was conducted by Martin Schwellnus, Nichola Drew, and Malcolm Collins at the University of Cape Town in South Africa. Schwellnus and his team studied athletes and their dehydration rates at the inaugural IRONMAN South Africa. During this study the team found that of the 200+ athletes studied 43 athletes experienced EAMC and showed no direct correlation to dehydration or electrolyte blood solutions. In fact, many of the top placers and winner surpassed the 2% dehydration levels previously cautioned against.

A review of numerous studies has shown though that while there is no direct correlation between salt loss and EAMC there is a correlation between salt intake and prolonged durability of the athletes. This ability to exercise longer allows the athletes to reach the points of EAMC. Because of this correlation of prolonged exercise with salts, many athletes tend to believe that salt solution levels have a direct ability to stop EAMC; evidence only shows though that salts help you to extend your durability without preventing or stopping EAMC. What Dr. MacKinnon found was the ability of these home remedies to relax the muscle was too fast for the digestion of the electrolytes to take place let along enter the blood stream; some remedies like pickle juice calmed the cramp in 90 seconds or less. Given that some of the home remedies have a smaller sodium content than others such as mustard to pickle juice the team looked at other ingredients; the key here being vinegar.

What the research team found was that vinegar was triggering receptors in the mouth and that these may be the key link in the neurotransmitter reactions helping to reduce EAMC. The team found that multiple sensors where reacting to a few different chemicals across multiple home remedies which included the families TRPA, TRPV and TRPM sensors. You have seen this concept with current IRONMAN electrolyte sponsor BASE and their decision to not use capsules which allows the body to receive the signals within the mouth and throat.

Speaking with Dr. MacKinnon’s team about their research last season they eluded that their all natural drink found to prevent EAMC would soon hit markets. This past January Dr. MacKinnon and his partner, Dr. Bruce Bean, announced to IRONMAN Certified Coaches during an IRONMAN University webinar that they are in fact conducting clinical studies. The pharmaceutical company working on the product, Flex Innovation Group, LLC has honing down to a few key ingredients extracted from ginger, cinnamon, and capsaicin, and have now released the product HotShot to combat cramps.

While salts are needed for performance due to digestion, temperature regulation, and cellular function they are most likely not the culprit for EAMC. Science is starting to show it is likely a result of over pushed muscles past their limits and a nudge from something like vinegar or other chemicals can calm the reaction and put you back in balance. This is why slowing down and stretching both help to calm the cramp as well as a solid aerobic and muscular endurance base. Going forward you best solution is having the foundational work in to push your muscles to your training and racing goals. If you are experiencing EAMC while building the base a good way to help limit the effects as recommended by Dr. MacKinnnon and his team at Its The Nerve is to try experimenting with some known and tested home remedies that the team has shown to have a "calming" effect on the euro transmitters such as pepper (capsaicin), cinnamon, ginger, and vinegar. Also, know that vinegar doesn't have the lasting effect of the other extracts due to the body's ability to neutralize the acidity, but has good results at the time of the cramp. If you don't want to try experimenting with your pre-workout meals you can always order a case of HotShots.

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About the Author

Coach Dave is a USAT, USAC, HRV Performance, and IRONMAN Certified Coach who has been coaching triathletes since 2016. Coach Dave believes an athlete centric coaching process backed by science and data is the best way to achieve overall wellness and performance. Coach Dave is the head coach of Triple Victor Racing and under his guidance these athletes worked throughout the season to reach a top team ranking with IRONMAN of 7th in the world for 2016. Coach Dave is a 9x time 70.3 and 6x IRONMAN finisher to include racing at the IRONMAN 70.3 World Championships in 2015 and 2016. Coach Dave is a 4x IRONMAN All-World Athlete, 2x USAT All-American, 2x Team USA member, and finished 2016 ranked #1 in his state for Age Group 30-34. Coach Dave's athletes have raced around the world at every distance and he takes great pride in helping his athletes achieve their wellness and endurance athletic goals. You can learn more about Triple Victor Coaching here.

*The purpose of this article is not to be a general review that is applicable to the endurance athlete and is not meant to take the place of professional coaching or training.