Reducing Cramps While HIking

Inside, we explore a range of actions a hiker can take before, during and after hiking to prevent cramps, and help manage them when they happen. 

How To Prevent Cramping When Hiking

Today, we are talking all about how to reduce cramps while hiking and in your training.

This is a subject that comes up all the time with my hikers. And if you have ever had a cramp, you already know how bad it is...

It might happen halfway through a hike...

It might hit you later that night...

It might wake you up while you are sleeping...

For some people, it even shows up days after a big hike.

Whether it is in the feet, calves, quads or wherever, cramps are uncomfortable, stressful and frustrating. And it can easily lead to problems in other parts of the body as well.

The annoying thing about muscle cramps is that they are still not perfectly understood. There is no single magic fix. There is no one solution that works for everyone. Something that helps one person might do absolutely nothing for the next.

Because of that, the way I approach cramping with my clients is pretty simple.

If we cannot clearly identify the single exact cause, we stack multiple simple strategies together.

You try them all. You keep the ones that help. And over time, something usually works.

None of these strategies I am about to share is extreme. None of them is expensive. And none of them require huge amounts of time.

They are just practical things you can do before, during, and after hiking or training to reduce the chances of cramps and manage them if they show up anyway.​

Let's get into it:

Start With Prevention (What To Do Before A Hike To Prevent Cramps)

When it comes to cramps, prevention is always better than treatment. You will never really know if you prevented a cramp, but if you can stop it from happening in the first place, that is always the best outcome.

Training to Reduce Cramps While Hiking

One of the most common reasons cramps happen is that a muscle simply gets overworked.

It is asked to do more than it is prepared for.

It fatigues too quickly. It starts to spasm. And then it cramps.

If a specific area keeps cramping, that is usually a clue.
For example:

• If your calves keep cramping on steep ascents, this often means they are not strong enough
• If your hamstrings keep cramping on slippery or steep descents, this often means they need more work.
  
  

You can also take this one step further.

Muscles rarely work alone. If one muscle keeps cramping despite being trained, it may be compensating for another muscle that is weak.

A good example is the hamstrings and glutes. If the glutes are weak, the hamstrings often take on too much work (in various situations) and end up cramping.

If a certain area keeps giving you trouble, it is usually worth strengthening that muscle and the muscles that support it.

Pre-Hike Tips To Reduce Cramps

There are two big things to think about before you start walking.

Hydration

Dehydration is one of the biggest contributors to muscle cramping.

When the body is dehydrated, things stop working smoothly, and muscles can start to spasm.

You do not need to drink huge amounts of water and make yourself sick. Just start the day adequately hydrated.

This is a simple way to check hydration before a hike:

• Before you start hiking, go to the toilet
• If your urine is clear to straw coloured, that means you are fully hydrated and good to go!
• If your urine is darker, that means you want to drink some water (so have a cup or two)
• 
  

This tip alone can make a big difference to cramps.

Warming Up Before Hiking

Before you hit the trail, spend two or three minutes warming up.

Focus on the muscles that tend to cramp:

• If your calves tend to cramp, do some calf stretching
• If your hamstrings cramp, do some leg swings
• If your hip flexors cramp, do a hip flexor stretch

Warming up is always a good idea for hikers. And if you are prone to cramps, it may help reduce the risk of them appearing.

What To Do During A Hike To Prevent Cramps

Maintain Hydration

Maintaining hydration while hiking is important to prevent cramps. Many hikers simply forget to drink while hiking, so you want to pay attention to this.

Aim for regular small sips of water while hiking. If you struggle to remember, set some reminders for yourself to drink (such as a reminder on your phone, or write a note to yourself and leave it in your pocket).

Electrolytes

Alongside hydration, electrolyte balance plays a big role in cramping.

When we sweat, we do not just sweat out water. But we also sweat out electrolytes (such as sodium, magnesium, potassium, and calcium).

If all we drink is water (and we are sweating out electrolytes), this can cause an imbalance in electrolytes, which can be a major risk factor.

This is why using an electrolyte supplement on the trail is a good idea.

Make up a bottle in the morning and sip it throughout the day.

If you are on a particularly hot day or tough trail, aim to maybe have an extra serving throughout the day.

Eat Enough

Not eating enough can indirectly increase the risk of cramps.

Lack of fuelling (e.g. eating) can lead to early fatigue. Early fatigue can lead to overworked muscles. Overworked muscles are more likely to cramp.

A simple strategy to help with your fuelling is to aim for regular, small snacks while hiking.

I like to recommend my hikers aim to have a bite or two of something every hour on the trail (in between meals).

Ideally, these snacks should be high-carbohydrate, low-protein, low-fibre, and low-fat.

The carbs to replenish our stores (which we use quite a bit of while hiking), and low protein/fat/fibre to make it easy to digest (and make sure it doesn't sit in the stomach while we are hiking.​

And then have something more holistic during your meals.

What To Do After Your Hike Or When Cramps Appear To Reduce ​

Stretching

Stretching after a hike is always a nice addition. It can help calm the body and mind down and help your tired muscles feel more comfortable.

If a muscle is prone to cramping, spend a bit of extra time stretching it after your hike. On top of this, aim to stretch the muscles above and below that particular muscle as well.

(For example, if your hamstrings tend to cramp, do a hamstring stretch. And also stretch your glutes and calves as well).

On top of this, if you are actively cramping, some gentle stretching can sometimes bring relief as well.

Self Massage

Self-massage is exactly what it sounds like. Massaging your muscles.

You can do this with whatever you have available. A few examples of this include:

• Foam roller
• Ball (when on overnight or multi-day hikes, a cork massage ball is a great option to keep in your pack)
• Water bottle
• Trekking pole
  
  

For self-massage, you can use a similar approach to stretching. If a muscle is prone to cramping, roll/massage that particular muscle as well as those above and below.

And if a muscle is actively cramping, some light self-massage can often help (though you will need to be quite gentle!).

Sports Compression Garments

Sports compression socks or tights can be helpful for hikers who are prone to cramping.

You don't have to wear them while hiking (unless it is particularly cold), but wearing them after hiking can often be useful.

You can wear them:

• For a few hours in the afternoon/evening after hiking
• Wear them overnight while you sleep (if it is comfortable)*
• Wear them the next day (if cramps linger).
  
  

*This can be a useful option to try if you get nocturnal cramps.

The idea behind sports compression garments is that they can help promote circulation (when you are not actively exercising) and can also support recovery (and just make the muscles feel good!).

Relaxation Strategies

On top of the above strategies, if you frequently struggle with cramps, incorporating anything that can help your muscles relax is worth considering.

This could include:

• Warm baths
• Soaking feet in warm water
• Heat rubs
• Magnesium spray or oil
• Anything that simply feels good
  
  

If it helps your body calm down, it is likely helping your cramps as well.

Wrapping Up

There are lots of things you can do to reduce cramps while hiking.
The best approach is staying on top of these strategies before cramps appear. Prevention is always better than cure.

The good news is that everything mentioned here is just good hiking practice anyway. They will all help performance, recovery or comfort on the trail (in one way or another).

If cramps are an issue for you, one or two of these strategies will usually stand out over time. Start by trying them all and keep what works.

Yours in trekking,

Rowan 

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