How can I avoid cramping up toward the end of a football match?

Question

I tend to suffer with cramp more than others when playing over 90 minutes.
I do warm up and strech before a game but I still
get cramps especialy in my calves and quads.

Any deficiencies in my diet or should I just get a bit fitter?

Answer 1

only play the first half and then soak in an early bath... ahhhhhh!

Answer 2

I play footy a lot and have good advice and training, I would make sure you keep moving, Cramp comes from sudden bursts if you have been hiding in the game for a bit then try to create or serge forward at pace when you have been taking it easy then it will cramp up, So stay on you toes when the ball goes out later in the game have a little strech. The fitter you are the better though!
It does n't matter if people see the streches and it has nothing to do with diet, Take sugar on board when playing just not enough so that you can feel it in you when running!

Answer 3

Well the fact that you are cramping can be a result of several things;

1- Diet - lack of minerals & vitamins in your diet especially iron. Eat more semi-cooked vegetables

2- Your muscles are not fit enough to handle 90 mins, you need to work those muscles more often. Cramping means lactic acid is being excessivly produced by your muscles because they are tired and can't handle more pressure.

3- Warm up your muscles before excercise. You say you do so, but you need to give it more time. Take at least 10 mintues to warm up before any game. Try some jogging before doing your stretching.

4- Drink any sweetened beverages or perhaps one of those sports drinks as they help replenish some of the minerals you lose during the game.

Answer 4

Cramps are caused by lack of fresh blood reaching the muscles, so this would seem to be a circulation problem. You're right in thinking that being fitter would help. Perhaps trading positions to one with less running required in the second half would help you to recouperate.
Try taking an aspirin or two before the match. This will thin your blood to allow easier passage through the arteries. However, if this helps, you should consult with your doctor, since it shows that you have a problem with your blood vessels (possibly hardened arteries or high cholesterol).

Answer 5

Obviously when you lose on penalties it is the worst thing ever as you know you have equalled the team that you are playing, yet end up with nothing. Being an England fan it hurts like hell, but as a Liverpool fan I have been lucky to see a few games settled in our favour. There isnt really any other way to settle games, and I suppose both sides no what can happen, so its equal for everyone.

Answer 6

Drink plenty of sports drinks throughout the game. Sports drinks have potassium, calicum and magnesium to prevent the muscle cramps as well as keeping you hydrated. This is also very important for flushing the lactic acid from your muscles after they have been overworked. Also, after a hard game, have a good massage - especially the calves and quads - and then drink up to flush out the lactic acid. Lastly, do plenty of stretches every day to keep those muscles loose.

Good luck with your game!

Answer 7

You should try taking magnesium before and after the game. Usually muscle cramping come when you start to lose salts and electrolytes, so I would try magnesium tablet and something like gatoraide or another electrolyte replacement. It'll do wonders...

Answer 8

When you have a minute give your hamstrings, calfs and quads a little stretch (while on the pitch). The streching can be subtle, i.e not obvious. It will help the lactic acid in your muscles to be carried away and also keeps your muscles flexible and less likely to spasm/contract.

Answer 9

My brothers always put tiger balm or winter green all over their legs before a game, never cramped once.

Answer 10

I hear bananas are good at preventing cramps... due to their high Potasium levels

Answer 11

Dehydration could be the problem. Get plenty of liquids at halftime. And bananas help