When the muscle suddenly shuts down: understanding cramps - and finally getting rid of them

A muscle cramp is more than just a brief pain. It is a sudden, uncontrolled contraction of a muscle or muscle group - often painful, sometimes lasting for minutes, in rare cases even with muscle soreness afterwards. The most common locations: Calves, feet, thighs. Cramps occur particularly frequently in people who are active in sports, older people or at night.

But why does this happen in the first place?

Muscle contraction normally occurs through the interaction of nerve impulses and a finely tuned balance of electrolytes in the body (primarily calcium, magnesium, sodium and potassium). These ensure that a muscle can contract and relax again.

A cramp occurs when this balance is disturbed - for example due to

During sport - especially at high temperatures - the body not only loses water through sweat, but also important minerals: magnesium, potassium, sodium and calcium. These electrolytes are essential for the conduction of impulses between nerves and muscle cells. Even a slight deficiency can increase the excitability of the muscles and favour cramps.

Without sufficient fluids, the blood becomes thicker, the muscles are less well supplied with blood and the metabolism slows down. Cramps are then often the result of a disturbed fluid balance - especially after intensive endurance exercise or on very hot days.

Prolonged or intensive training, unusual movements or monotonous exertion (e.g. long-distance running) increase the risk of cramps. The cause is often overstimulation of the muscles - especially if regeneration and sleep are neglected.

Anyone who exercises regularly but stretches too little risks permanently shortened muscles. This can irritate the muscle spindles so that they contract more quickly - a known risk of cramps, especially during sleep.

Vascular constrictions or nerve irritation can lead to recurring cramps, particularly in older people - especially at night. Spinal problems or slipped discs can also lead to muscle cramps via nerve pathways.

If a muscle suddenly shuts down, targeted stretching can help: The tension stimulus interrupts the overactive nerve conduction and brings the muscle to rest. But stretching is not always possible - in the middle of a race, for example.

I remember a particularly intense moment: during a cycling race, both legs cramped up at the same time - from the sole of the foot to the thigh. Stop or dismount? Not an option. A fellow cyclist's tip: get back on the bike and keep pedalling easily - without pressure, almost floating. And indeed: after a few minutes, the cramps disappeared.

The medical reasons behind this are easy to explain. Gentle, rhythmic movement can calm the neuromuscular balance. It promotes blood circulation, improves the supply of oxygen to the muscle - and activates opposing muscles that counteract the cramp. It is important not to work against the pain, but with the body. If you remain calm and consciously continue, you can often end the spasm more quickly than by stopping abruptly.

Particularly during long endurance sessions, you should make sure to take in not only water, but also electrolytes - e.g. via isotonic drinks, broths or special mineral supplements. Important: Still mineral water can also do a good job if it is rich in magnesium and sodium.

Magnesium is often sold as a miracle cure for cramps - rightly so? Partly. It can help, especially in cases of deficiency. But not every cramp is caused by a magnesium deficiency. Anyone who is very active in sports, sweats a lot or has nocturnal cramps can benefit from an additional intake (300-400 mg/day). Studies show: Particularly effective are highly bioavailable forms such as magnesium citrate or magnesium bisglycinate.

Regular stretching - especially before going to bed - reduces the likelihood of cramps. Static stretching exercises, mobility training and fascia training (e.g. with a roller) help to keep the muscles supple and less susceptible.

Too short breaks between training sessions, lack of sleep or mental stress have a negative effect on neuromuscular balance. Plan conscious rest days, make sure you get enough sleep (7-9 hours) and integrate active regeneration into your everyday life.

Change your training stimuli carefully. New loads or too rapid increases (e.g. in running volumes or strength training) increase the risk of cramps. Pay attention to proper technique, good training planning and your body's warning signals.

An old, new trend: pickle juice - i.e. cucumber water - is said to work wonders for muscle cramps. The theory is that it is not the electrolytes that work (as these take too long to be absorbed), but rather the sharp-acid receptors in the mouth and throat that are stimulated. This leads to an inhibition of the overactive nerve pathways in the spinal cord via neuronal reflexes - and thus stops the spasm.

A much-cited study from the USA showed that cramps actually resolved more quickly when the test subjects drank pickle juice - often within 85 seconds.

If cramps occur very frequently, are very painful or last for an unusually long time, you should seek medical advice. Especially if: