Cramp While Hiking- Cause, Prevention , Treatment & Safety

Hiking is an opportunity to experience the great outdoors while participating in physical activity to improve your health. The trails and rugged terrain you experience on the hiking trip, however, can cause various injuries. A common minor injury while hiking is a muscle cramp -- characterized by a sudden, involuntary contraction of one of more muscles.

Causes

Cramps are caused by a wide variety of factors, including long periods of physical activity. These extended time frames lead to an electrolyte imbalance that makes cramps more likely while hiking. The extreme conditions of the uphill climbs or downhill descents place excessive stress on the body, especially the thighs and calves. Carrying extra weight in your backpack can also lead to cramps while hiking.

 

Prevention

You can prevent cramps while hiking by taking a few basic precautionary steps. Always stay hydrated by drinking enough water supplemented with electrolytes -- sodium and potassium -- to support normal muscle function and prevent cramps. The easiest way to stay hydrated is by carrying a hydration system in your backpack and add electrolyte supplements to the water. Fill your water bottle and hydration bladder whenever possible and always use a filtration system or water purification system as bacteria or viruses can lead to dehydration and severe cramps.

Treatment

If you experience cramps while hiking, there are several treatment options that should get you back on the trail as soon as possible. Find a shady spot along the trail and rest briefly to hydrate with additional electrolytes and food such as dried fruit and salty snacks. As the cramp subsides, gently massage the area with your hand and perform light stretches. If the pain continues, use the pain relievers from your first aid kit.

Safety

Most muscle cramps are minor, but cramps while hiking may lead to a potentially life-threatening situation. Muscle cramps indicate dehydration that can lead to altitude sickness or migraines. As a result, it's essential to treat cramps immediately while hiking. Contact your doctor as soon as possible if the cramps cause severe discomfort or occur frequently while hiking.

Read more: HERE