Muscle cramps can happen at any time, in any weather, after any amount of effort - if your body is unprepared for the strain of a hard practice or the adrenalin rush of a game. This page will help you avoid cramps beforehand. And help you get rid of them quickly afterward.


In layman's terms, the body reacts negatively to unexpected or unplanned effort - that's the kind of muscle soreness that is general called a "pull" or "strain" - it happens when the muscle is cold when the effort is demanded. The easiest way to avoid this pain or injury is a complete warm-up, plus pre-game fluids - especially water.
Even with apparently proper prep, a muscle can seize up with a cramp during activity - most common in ballplayers are legs (calf muscles and hamstrings) and upper arms (biceps or triceps)

The kind of debilitating cramping we're addressing here often happens after activity - often minutes or hours later. The problem: an excess of lactic acid in the muscle tissue that has not been bled off soon enough or fully. And what you'll feel is like a large knot forming - the core of the muscle tries to gather in on itself.


The immediate reaction is to stop moving - which seldom helps - the knot stays, might even get worse.

A better method is to static stretch against the offending muscle group. For example...

• With a calf cramp, pull up on the toes - or put pressure on them which stretches the achilles and in turn the calf muscle.
• With a hamstring cramp, a standing stretch with the offending leg out behind might help. Or lie on the ground on your back with your knotted leg straight up and have a team mate lean against the back of your leg to artificially apply enough stretch to "undo" the knot.
• If the knot is in your arm, it could be harder to combat - you may have to rotate upward at your shoulder as you fully extend your arm and push with you hand against an immovable object like the fence. (Careful you don't strain either shoulder or trapezium muslce on your back as a result.)

The trouble with static stretching like the above is that it works on a mechanical level to combat the knot, rather than on a chemical level to fight the cause, i.e. the build-up of lactic acid.

So here's a novel (and often better) solution: mustard.

The acetic acid in mustard stimulates an enzyme in the body which then breaks down the lactic acid - the source of the problem. The recommended dosage from most sources is a tablespoon, swallowed in one gulp. But more convenient is a typical mustard package like you get at fast-food restaurants. (Ball park concession stands might serve mustard this way, or more often from a pump. For the pump you'll need a spoon - or rather the person running to the concession for you will need to get a spoon, you'll be in too much pain to go anywhere.)

If you experience frequent cramping, we recommend you carry some mustard packs in your gear bag.(Acetic acid is also in vinegar in a purer form, but some players won't want to squeeze the vinegar straight into their mouth.)

Once the immediate pain of the knot has gone - go for a brisk walk or, if possible, a wind sprint sequence - to bleed off additional lactic acid which might still be building in your system.


If cramping recurs frequently during exercise, your bio-mechanical technique could be flawed. Or you've taken in food which actually contributes to the creation of lactic acid. According to some other websites, pectin is one of the contributing causes - found in jams and jellies. So no toast and jam on game mornings and no sweet afternoon snacks which include jelly. And also, unfortunately, no fruit peels or pulp. (Another reason why oranges are good on game day but apples not. Pure juices are okay.)