How to… avoid muscle cramps on the track

Muscle cramps can strike unexpectedly during a bushwalk, causing discomfort and even forcing you to stop.

Here are 10 practical tips to help prevent and manage cramps while hiking:

Stay Hydrated: Dehydration is one of the most common causes of muscle cramps. Drink water consistently before, during, and after your hike to keep your muscles functioning properly.

Replenish Electrolytes: Sweating depletes vital minerals like sodium, potassium, magnesium, and calcium. Bring electrolyte tablets, drink sports beverages, or snack on foods like bananas, trail mix, or salty crackers.

Warm Up: Start your hike with a gentle pace and some dynamic stretches. Warming up prepares your muscles for exertion and reduces the risk of cramping.

Pace Yourself: Avoid overexertion by hiking at a sustainable speed. Going too hard early on can fatigue your muscles and make cramping more likely.

Stretch Regularly: Take breaks to stretch key muscle groups—especially your calves, quads, and hamstrings. This helps maintain flexibility and prevent tightness.

Wear Proper Footwear: Supportive, well-fitted hiking boots or shoes can reduce unnecessary muscle strain and improve your overall posture and gait.

Eat Well: Fuel your body with a mix of carbohydrates, protein, and healthy fats. Balanced meals support muscle endurance and recovery.

Use Trekking Poles: Trekking poles can reduce the load on your legs, especially when ascending or descending, helping to conserve energy and prevent cramps.

Massage and Stretch During Cramps: If a cramp occurs, stop, gently stretch the muscle, and massage it to relieve tension and restore blood flow.

Train in Advance: Condition your body with regular hikes and strength exercises before tackling longer or more challenging trails.

Proper preparation is key to cramp-free bushwalking. Stay fuelled, stay stretched, and listen to your body.

https://www.greatwalks.com.au/how-to/how-to-avoid-muscle-cramps-on-the-track