Muscle cramps are a painful activity-halt, whether during or after golf. What can you do to reduce your chances of cramps and recover quickly if you get one?
Muscle cramps have multiple causes that are not well-defined. It’s not the same for every golfer, so not all remedies work equally. Cramps are involuntary muscle(s) excitement for an extended contraction. The muscle tightens and won’t let go - from a few seconds to 15 minutes. It simply can’t relax. And, cramps don’t always hit immediately, sometimes it can take hours for all the factors to start the cramp.
The calf or lower leg and foot locations account for 80% of muscle cramps. The hamstrings or back of the upper leg are also a common site. With repeated exertion, muscle cramps can also occur in the upper body and core. If you are over 60, you have a 37% chance of getting a night leg cramp.
The causes are complex, and cramps likely have two or more related contributing factors Electrolytes may play a role that is an individual factor based on exertion level, sweat, and regular diet. Other components include muscular overwork, lack of range of motion in the legs, neural over-stimulation, sitting too long, loss of muscle mass with age, unsupported feet/gait, medications, and health conditions.
Here are some simple strategies to get fewer muscle cramps, and when you do, get rid of them quickly.
Leg Prep. Besides resistance training, which keeps up muscular mass, it is crucial to train the leg muscles to handle the mechanical patterns of golf, in this case, hills. You change the muscles your body uses based upon grade, and being accustomed to the slope and resulting activation patterns crosses one factor off the list. Once or twice per week, walk for 20 minutes on a treadmill using something similar to the following sequence. One minute of moderate speed on a flat like 2.6 mph, one minute of walking up a hill at something like 2.8-3.0 mph/8% grade. Then walk slowly at 1-1.5 mph for 30 seconds to recover. Repeat the sequence with slight variations for desired time.
Electrolytes are chemical compounds help regulate nerve impulses and maintain body pH. The fundamental strategy is to take in something where the electrolytes are easily absorbed, and quick usability is not blocked by too much sugar. Salty bananas may work, yet they are not golf-bag friendly. Drinks like Tru Rescue, a lightly carbonated, natural electrolyte and recovery drink, are a good option. The small can packs in the bag for those days when the sweat meter is over the top.
Polyphenols are plant compounds fight inflammation and aid exercise recovery. Montmorency cherries have a high concentration of a very beneficial polyphenol, anthocyanins. The research on these cherries shows improved recovery after exercise, a reduction in arthritis and gout, and that in turn may help prevent cramps. Concentrated Montmorency cherry juice and dried cherries are easy to consume on the course or after.
Foot Support. The golf shoe needs more support for most feet than the standard foam sock liner. The golf swing and walking put repeated stress on the foot to maintain position and is one cause of foot cramps. Without a support surface, the muscles work harder to support the foot. This is also an argument for supportive golf shoes, not super soft or comfortable, as they can collapse under even moderate pressure. Use an orthotic or performance insole for your foot and wear them in all shoes if foot cramps are a common issue.
Nerve Interceptor. Transient Receptor Potential (TRP) products like HotShot disrupt the neural signals of cramping in the muscle through nerve endings in the mouth and esophagus. These disruptors are effective enough that many endurance athletes keep a sport shot of the compound handy at all times. HotShot also developed a pre-cramp treatment if you regularly to get them on the course or the gym. Pickle juice also works on these neural pathways. I favor the cinnamon/hot taste over those pickle flavors, as golf has enough sour moments in each round.
Stretch Relief. Stop and stretch the muscle in the opposite direction when you get a cramp. Knowing the likely spot for cramps is the lower leg, then practicing stretching the leg away from the course will help you quickly apply a stretch on the course. If you play using motor cart, grab the side of the cart every three holes, and gently stretch the hamstrings and the lower leg.