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| ločanka11. 01. 2015 16:04:17 |
Does anyone have any proven advice on how to prevent muscle cramps or what to do if they appear on a hike, preferably right when it's least desirable?
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| GregorC11. 01. 2015 16:26:05 |
One of the reasons for cramps is dehydration. So before, during and after the hike take care of sufficient fluid intake (not just water).
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| sk211. 01. 2015 16:32:04 |
Salt 
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| milan markolcic11. 01. 2015 16:51:46 |
Effervescent magnesium tablets help me, one before the hike and if needed another during. From natural drinks Donat, because it has a lot of sodium and magnesium.
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| otiv11. 01. 2015 16:57:48 |
Choose not too long a hike. 
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| ločanka11. 01. 2015 17:02:13 |
Yes, Otiv, you advised against exactly what I like
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| otiv11. 01. 2015 17:14:39 |
I wrote that from my many years of experience. Not all people are the same, some can do more, others less, nothing wrong with that. Adapt the hike to your physical abilities, everyone knows their body, what it can do and what causes problems.
Regards
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| ločanka11. 01. 2015 17:18:39 |
Otiv, are you talking about long-term experiences with yourself or from observing others? The truth is that some can be so exhausted they can't do anything more, but they don't get cramps! That's the trick...
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| otiv11. 01. 2015 17:50:02 |
Definitely with myself and with others I've hiked with. Cramps are signs of muscle fatigue and these signs don't appear the same in all people. What the cause is probably not even doctors know clearly, let alone laymen like me.
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| ločanka11. 01. 2015 18:04:50 |
I take all suggestions seriously and thank you for them. But I know that once cramps appear, there's no immediate solution and you have to be extremely stubborn to drag yourself to the top, descent afterwards usually isn't a problem..
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| dprapr11. 01. 2015 19:07:51 |
I'd pretty much agree with Vito, I have similar experiences! If we can't manage without "supplements", then it's just too much. Sadly that's how it is! Why pollute the body with various supplements that contain other "additives"?
It doesn't even cross my mind to resort to them for enjoying the mountains. If we want to enjoy it there, we just have to "suffer" on short exertions on the home hill.
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| viharnik11. 01. 2015 20:01:26 |
Cramps usually occur because muscles are undertrained or we set too big goals relative to current form. Isotonic drinks help supply muscles with magnesium and all other vitamins and minerals.
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| Sano11. 01. 2015 22:02:18 |
As already mentioned, adequate hydration, magnesium or isotonic drink (can also be "homemade"), stretching definitely helps if cramps aren't too severe. Maybe also rubbing with some cream like Perskindol. But the basis is good physical fitness.
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| Branee12. 01. 2015 19:15:16 |
You get cramps as a result of excessive losses (through sweating) of minerals and insufficient intake of them
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| dkrajnc2715. 01. 2015 19:44:53 |
My suggestion against getting cramps is to drink Donat Mg every other day and it helps me!
Good luck
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| mukica15. 01. 2015 21:11:42 |
I hike a lot myself and so far I've had strong cramps 3 times, first time I could say I overdid the length and strain of the hike because I wasn't used to it...last 2 times definitely not, my body is used to long hikes and difficulty wasn't particularly big but it grabbed me and finally both legs at once...I'm not some big consumer of drinks before and during the hike, I drink as needed. I took some salt I always have in backpack, rinsed with fluid, massaged legs a bit, after approx 10 min continued the hike. When we reached intermediate rest stop I was determined not to go further, after hour rest I easily continued demanding part of path..as if no cramps, only on return to valley got heavy legs, maybe due to hike length. Worries me that it might repeat as I haven't had these issues before
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| lizika16. 01. 2015 05:42:15 |
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| geppo16. 01. 2015 07:51:17 |
I often had trouble with cramps in my calves, even more so in my thigh muscles. If not during the tour, then during the drive home and at home. These cramps appeared under more extreme conditions (high snow, steep slopes and hiking over 8 hours).
I tried isotonic drinks, larger amounts of fluid that I carried with me. There was no special effect.
Last year a colleague, when we were trudging through high snow and cramps appeared in my right leg, offered me DIASPORAL MAGNESIUM. It was better.
Then I got a box of this powder at the pharmacy. Now I take a sachet of these granules when I know the tour will be extremely demanding. I take it one hour after the start of the hike. On normal tours, like yesterday's 6 hours on Raduha, I don't need it. I also drink at least half a liter of Donat Mg in the evening before the tour.
Now I can boast that muscle cramps in my legs are so rare that I can hardly remember when one last appeared. The last ones I remember (as severe as usual) were after 12 hours of an extremely hard tour.
lp
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| lizika16. 01. 2015 08:04:42 |
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| mukica16. 01. 2015 08:22:59 |
Lizika, thanks... I'll gladly get it
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| dprapr16. 01. 2015 10:03:05 |
From the above link @lizike two sentences especially caught my eye:
***It is true that this theory can explain phenomena that the electrolyte theory cannot and that the latter is based on wrong physiological assumptions which the industry selling means for (alleged) cramp prevention has forced into modern science without sufficient evidence.***
***When acute cramp problems occur during physical activity, the only "solution" is rest and gentle stretching of the cramped muscle.***
From my experience, the following. Cramps occur to me only when I overdo it with fast and continuous ascent, without rest, without walking flat or downhill in between. So when the same muscles are loaded all the time and for a long time (several hours). Usually it happens to me (if it does) after approx. 1500m of continuous, fast ascent. Even sooner with a heavy backpack.
Only the above-mentioned (in the second sentence) helps. Then I take time, sit down and it passes. Without any supplements, drinks. I usually drink cold, unsweetened tea from home or herbs picked in the mountains.
Of course cramps come even sooner if I go on a tour tired after a strenuous week or, as I have already done, went on a tour after a blood draw!? Definitely not recommended, even less safe!
Otherwise, Martina, cramps are the least of what can happen to you in the mountains. So...
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