From the Guidelines
Soleus muscle cramps during running are primarily caused by dehydration, electrolyte imbalances, and muscle fatigue, as highlighted in guidelines for exercise and hydration 1. When considering the causes of soleus muscle cramps during running, several factors come into play, including:
- Dehydration: Inadequate fluid intake before, during, and after exercise can lead to reduced blood flow to the muscles and disrupt electrolyte balance, increasing the risk of cramping 1.
- Electrolyte imbalances: Sodium, potassium, and magnesium are crucial for proper muscle contraction and relaxation. Imbalances, often due to excessive sweating without adequate replenishment, can lead to muscle cramps.
- Muscle fatigue: The soleus muscle, being a key stabilizer and contributor to push-off during running, can become fatigued, especially during longer or more intense runs, leading to cramping. To manage and prevent soleus muscle cramps, it is essential to:
- Stay well-hydrated by drinking water consistently throughout the day and consider sports drinks for longer runs exceeding 60 minutes.
- Incorporate regular calf-strengthening exercises, such as calf raises and soleus-specific exercises, to build muscle endurance.
- Implement proper warm-up and cool-down routines, including dynamic stretching before running and static stretching afterward, to prepare the muscle for activity and aid in recovery.
- Gradually increase running volume to allow muscles to adapt to the demands of running, reducing the risk of cramps due to sudden increases in intensity or distance. Given the importance of hydration and electrolyte balance, as emphasized in the guidelines for exercise 1, prioritizing these aspects can significantly reduce the incidence of soleus muscle cramps during running.
From the Research
Causes of Soleus Muscle Cramps when Running
- Muscle cramps are painful, sudden, involuntary muscle contractions that are generally self-limiting 2
- The soleus muscle is the main muscle for propulsion during human running, and its operating behavior across different running speeds can contribute to cramping 3
- Factors such as exercise-induced stress, dehydration, and electrolyte imbalances can contribute to muscle cramps 2
- Magnesium supplementation has been studied as a potential treatment for muscle cramps, but its efficacy remains unclear, particularly for exercise-associated muscle cramps 4, 5
Potential Mechanisms of Soleus Muscle Cramps
- The soleus muscle fascicles shorten close to optimal length and at a velocity close to the efficiency maximum during submaximal running, but at higher running speeds, the fascicle shortening velocity increases and shifts towards the optimum for mechanical power production 3
- This shift in contractile conditions can lead to increased muscle activation and potentially contribute to muscle cramps
- Local oxidative metabolism in the soleus muscle can be magnified and sustained through specific types of activity, which can improve glucose and lipid regulation 6
Treatment and Prevention of Soleus Muscle Cramps
- While magnesium supplementation has been studied as a potential treatment for muscle cramps, its efficacy remains unclear, and further research is needed to determine its effectiveness for exercise-associated muscle cramps 4, 5
- Other potential treatments and prevention strategies for muscle cramps include staying hydrated, maintaining adequate electrolyte levels, and engaging in regular stretching and foam rolling exercises 2