Cramps in football: causes and what you can do

In short: Cramps in football are usually caused by a mix of muscle fatigue, a lack of match fitness and, especially in the heat, large losses of fluid and salt. In the moment, what helps is: stop briefly, gently stretch the muscle and drink. If cramps happen often, without much exertion or with severe pain, have it checked by a doctor.

What happens in a muscle during a cramp

A muscle cramp is a sudden, involuntary and painful contraction of a muscle. In football it most often hits the calf, followed by the back and the front of the thigh. The timing is typical: in the closing stages, in extra time or after a sprint, when your legs are already heavy.

A cramp usually lasts only seconds to a few minutes. Afterwards the muscle can stay hard and sensitive for a while. That is unpleasant, but in most cases harmless.

The most common causes of cramps in football

To be honest: there is no single cause. Cramps are multifactorial, and researchers have been debating for years how much each factor contributes. A widely cited review by Martin Schwellnus in the British Journal of Sports Medicine (2009) concludes that altered neuromuscular control under fatigue is increasingly supported as the main cause, while the evidence for fluid and electrolyte loss as the sole cause is rather weak. In practice, several factors come together:

• Fatigue and neuromuscular overload: when a muscle has to work beyond what it is used to, the control between nerve and muscle gets out of balance. This is the most important factor.
• Lack of match fitness: the start of the season, a comeback after injury, unusually many minutes, a higher league or extra time. If you play more than you have trained for, you cramp more often.
• Fluid and salt loss in the heat: on hot summer days you lose a lot of sweat and with it sodium. If you see white salt marks on your shirt or cap after the match, you are probably a salty sweater.
• Empty tank: too few carbohydrates on match day, poor sleep or an infection you haven't fully shaken off make you tire earlier.
• History: players who have had cramps often tend to get them again.

In the moment: what to do about a calf cramp on the pitch

1. Stop. Running on with a cramping muscle gets you nowhere. Signal to the referee and sit down.
2. Stretch gently. Calf: leg straight, pull your toes towards you or let a teammate do it. Back of the thigh: lift the straight leg. Front of the thigh: pull your heel towards your buttocks. Hold calmly until the cramp eases, without jerking.
3. Massage lightly. Once the cramp has gone, stroke the muscle gently with your hand.
4. Drink. Water, or an electrolyte or isotonic drink in the heat.
5. Be honest with yourself. Only play on if you can run without pain. If a stabbing pain remains in one spot, it may not be a cramp but a muscle injury. Then come off and get it checked.

“Everyone knows the classics: drink enough and, in the heat, think about salt and electrolytes. But what helps most is good training – if you're used to high intensities, you won't cramp up as quickly. Even so, in a really intense game it can happen to anyone. Then it's simple: stop briefly, gently stretch the muscle and have something to drink.”

– Nic Keller, Co-Founder 360Football

What you can do before and during the match

There is no guarantee against cramps. But you can work on the factors that are in your own hands:

• Build match fitness: intense small-sided games, repeated sprints and strength work for calves and thighs belong in training, especially in pre-season. Increase your minutes gradually after a break.
• Start the game with full stores: carbohydrates the day before and on match day, so you are not empty after 60 minutes. Our article What to eat before a football match? shows what that looks like.
• Arrive well hydrated: drink throughout the day, not a whole litre at once in the dressing room. More on the match-day routine in The perfect match preparation – match day.
• Think about salt in the heat: if you sweat heavily and saltily, you can take an electrolyte drink before and during the game or deliberately include salty foods such as bouillon or salted pretzels on match day.
• Use half-time: fluids and quick carbohydrates at the break help you have energy in the second half. Details in Half-time in football: what to eat and drink at the break?
• Sleep and health: after a short night or with an infection you tire more quickly.

Magnesium and cramps: what's true?

Magnesium is the classic when it comes to cramps. The fact is: magnesium contributes to normal muscle function and to the reduction of tiredness and fatigue. So an adequate supply is the foundation.

At the same time, the evidence in healthy athletes without a deficiency is thin: there is no proof that extra magnesium helps against cramps in football. If you keep cramping despite good fitness and nutrition, it makes more sense to look at the causes and, if needed, have your levels checked by a doctor than to simply take tablets.

Good everyday sources of magnesium are wholegrain bread, oats, nuts and seeds, pulses, bananas, dark vegetables and magnesium-rich mineral water. If you drink Recover360 after the match, you get 308 mg of magnesium (82 % NRV) per serving, together with carbohydrates and amino acids for the time after the game. But Recover360 is not a remedy for cramps. Find out more about electrolytes in Essential amino acids and electrolyte supplementation for footballers.

When should you see a doctor?

Occasional cramps in the closing stages are usually harmless. See a doctor if:

• cramps happen often, even without much exertion or at night
• pain, swelling or a bruise remains after the cramp
• in the heat you also have a headache, dizziness, nausea or confusion – then get out of the sun immediately and get help
• your urine is noticeably dark after a hard game
• you take medication or have a pre-existing condition

Frequently asked questions

Why do I always get calf cramps when playing football?

The calf works constantly when you sprint, stop and jump, so it tires particularly quickly. A lack of match fitness is often behind it, and in the heat also a large loss of sweat and salt.

Does magnesium help against cramps in football?

Magnesium contributes to normal muscle function, and a good supply is important. But there is no proof that extra magnesium helps against cramps in players who are already well supplied. Fitness, carbohydrates and enough fluid are the more important levers.

What should I drink if I am prone to cramps?

Basically water, spread over the day. In the heat or if you sweat a lot, an electrolyte or isotonic drink before, during and after the game.

Can I play on after a cramp?

If the cramp has gone and you can sprint without pain, yes. If a localised, stabbing pain remains, stop and have the muscle examined.

Why do I get cramps mainly at the start of the season?

Because match fitness is still lacking and it is often hot in summer. The two together are a typical combination. It usually gets better with every game and targeted training.

After a hard game with cramps, good recovery is especially worthwhile. How to use the first hours afterwards is covered in Recovery after a football match: the first 24 hours.

Personal nutrition coaching for footballers

You keep cramping and want to know whether your nutrition and drinking habits are right? At 360Football we offer nutrition coaching for footballers with an initial consultation, a 7- to 10-day food diary and personal feedback.