As the summer sun ☀️shines brightly, August preseason training, games, and tournaments are about to kick off for soccer players. August is still a very hot month, especially for players in the South. Many soccer players often encounter an unwelcome companion that can hinder their performance: muscle cramps.🦵
These sudden, involuntary contractions of muscles are not only painful but can also disrupt an athlete’s performance and even lead to injuries.🩼
In this blog, Blayze coach Sarah Woldmoe will dive into the reasons why athletes are more susceptible to muscle cramps during the summer months and explore some strategies to prevent and manage them.
Dehydration🥵
One of the primary culprits behind muscle cramps in athletes during the summer is dehydration. As temperatures rise, the body sweats more profusely to maintain its core temperature, leading to increased fluid loss. When athletes fail to replenish their fluid levels adequately, the body becomes dehydrated.
Dehydration can disrupt the balance of electrolytes, such as sodium, potassium, magnesium, and calcium. These play a crucial role in muscle function. Imbalances in these electrolytes can trigger muscle cramps.
Electrolyte Imbalances⚖️
In addition to dehydration, soccer players often experience electrolyte imbalances during hot games or practices. Sweating not only causes fluid loss but also results in the excretion of essential minerals and electrolytes. Electrolytes are essential for transmitting nerve signals and maintaining proper muscle function.
When your levels drop too low, it can disrupt the delicate electrical impulses that regulate muscle contractions, leading to cramps.
Heat Stress🥵
Summer training exposes athletes to higher ambient temperatures, which can lead to heat stress. Heat stress occurs when the body’s core temperature rises beyond its optimal range. This affects various physiological processes.
The body attempts to cool itself down through sweating, but this can lead to excessive fluid and electrolyte loss. Moreover, heat stress can directly affect muscle fibers and their ability to contract and relax. This makes you more susceptible to cramps.
Intense Training👟
August is often a month for intense pre-season training. As soccer players strive to achieve peak performance and be ready for the season. However, rigorous training regimens, combined with the factors mentioned above, can increase the risk of muscle cramps.
Overuse of muscles, fatigue, and inadequate rest can contribute to the occurrence of cramps during workouts or competitions.
Prevention and Management👍
Hydration💦
Maintaining proper hydration is critical. You should drink plenty of fluids before, during, and after exercise to replace lost fluids. Consuming sports drinks that contain electrolytes can help replenish essential minerals.
Electrolyte Balance🍉
Soccer players should focus on consuming a well-balanced diet rich in fruits, vegetables, and whole grains. These foods provide an array of electrolytes, vitamins, and minerals that support muscle function. Electrolyte supplements can also be used, when necessary, but you should talk to your doctor before adding them to your routine.
Cooling Strategies😎
Employing cooling strategies during training or competitions can help keep heat stress away. This can include wearing breathable clothing, taking regular breaks in shaded areas, and using a cooling towel or ice pack to reduce your body temperature.
While muscle cramps may seem like an inevitable part of your pre-season training, understanding what is causing them can help stop them from ever occurring. Remember, it is essential to listen to your body, seek professional guidance when needed, and implement preventative measures to ensure optimal performance and well-being during the hot pre-season months.⚽
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