How to Avoid Leg Cramps During Hiking



Hiking has become one of the most popular activities among Filipinos in recent years, thanks to Facebook and other social media platforms that opened the doors to outdoor enthusiasts.

It generally involves a long and steady aerobic workout with fitness benefits that rivals other more intense, higher impact activities. Although it is a non-competitive recreational activity, the constant climbing and descending can lead to cramping and injury. According to Men's Fitness Magazine, besides the overuse of the muscles, leg cramping is also caused by dehydration, electrolyte imbalance from sweating, and insufficient carbohydrate intake.

During hiking, the muscles in the leg contract while in motion and stretch out when motion is completed. The leg muscles stabilize you while you climb and descend on rugged terrain which involves both concentric muscle contraction and eccentric muscle contraction. Concentric muscle contraction is used for hiking uphill, cycling, and lifting weights while eccentric action is used for reducing speed when descending downhill.

Here are the common causes of leg cramps during hiking.

Lack of eccentric muscle training

According to Gale Bernhardt, USA Triathlon coach, most leg cramps, soreness, and injury are from eccentric contraction. The eccentric muscle contraction usually happens during descent which is used to slow (or stop) the momentum, the knee and hip muscles must contract eccentrically to reduce the impact on your weight-bearing lower body. Most of the daily activity, including strength training, does not involve enough eccentric motion. The best way to train these muscles is by walking downhill or downstairs. Squats are another exercise that you can do to build eccentric muscle strength and reduce cramping and soreness.

Dehydration

Dehydration is another common reason for leg cramping while hiking. Adequate fluid intake is important because it is needed to process nutrients in the body which ultimately provides you with energy. Maintaining proper hydration prevents dramatic shifts of fluid in your cells, which contributes to abnormal muscle contractions and muscle cramping. Therefore, if you experience cramping while you are hiking, the first thing you should do is to drink water.

Electrolyte Imbalance 

Aside from losing water during sweating, you also lose electrolytes, especially sodium and chloride (salt). If drinking water does not reduce cramping while backpacking, salt depletion could also be the culprit. Muscles sometimes becomes swollen when salt is depleted which causes intense pain. Thus, eating a salty snack and drinking water as soon as you feel cramping is the fastest way to get sodium into your body or by adding a pinch of salt to your drinking water might do. If you are sodium deficient, the cramps will subside within minutes.

Another cause of cramps is through the imbalance of electrolytes: potassium, calcium, and magnesium, which are all essential for muscle function. During hikes, I personally bring a bottle of Powerade or Gatorade to replenish the electrolytes I've loss through sweat and at the same time prevent dehydration. Electrolytes are essential for retaining water in the body. If you are deficient in any of these minerals, you may remain dehydrated and still at risk for cramps, no matter how much water you drink.

Inadequate Carbohydrate Consumption

Carbohydrates are the preferred source of energy used by the body which are the most efficient fuel source for the muscles. Hiking and other endurance activities require a higher daily intake of carbs to keep up with energy demands. Not eating enough carbohydrates can deplete stores of glycogen causing impaired muscle functioning, which might lead to muscle cramps.

So, before you hit the trail, start by strengthening the quadriceps with eccentric exercise. When on the trail, make sure you keep a proper diet and drink plenty of water. Give also yourself multiple rest stops on the days when you are climbing and descending more than you are used to, I usually hike at least once a month. Here are the essentials that I bring during a hike: adequate supply of water (I usually share my spare water to colleagues), Powerade/Gatorade or Hydrate, Trail Food (I prefer burger which both contains carbs and protein and of course chocolates) and Salty foods.


Reference: https://health.clevelandclinic.org/dont-let-foot-cramps-charley-horses-slow/