Why pickle juice is becoming a magic elixir for muscle cramps

Sometimes the best solutions are the cheapest. (image) iStock

You're running your first 10K, and it looks like you're going to smash out an all-new personal best time when all of a sudden it strikes you: a searing, tight knot in your calf that refuses to go away.

Yes, cramps appear at the most unfortunate times, like the death of a critical football match or 100 metres away from a race finish line. Traditionally, you're told to stretch out and eat some salt – but science is saying you're better off drinking pickle juice.

It seems like the mid-match G&T (gherkin and tonic, of course) is catching on too – jars of pickles have been spied everywhere from NRL sideline benches to American football dressing room sheds.

But why does pickle juice work, and more importantly, what causes a muscle cramp in the first place?

According to Ali Patterson, dietitian and spokesperson for the Sports Dietitians of Australia (SDA), we don’t actually really know why some people get muscle cramps.

"I wish we had an exact answer for the cause of muscle cramps!" Patterson tells Coach. 

"A number of theories have been put forward to explain what causes cramps during exercise however, the most agreed upon cause of exercise-associated muscle cramps (EAMC) is fatigue in the exercising muscle."

As Patterson explains, cramps are more likely to occur when you're working above the limit you'd normally train or compete in – that's why they occur at such pivotal moments in your exercising life.

"Cramps most commonly occur in the muscle groups directly involved in the exercise, for example, the calf muscle when you're running," says Patterson. 

"Working at a higher intensity than athletes are used to in training is another possible cause – this is why we often see cramps during the AFL finals or in athletes racing an ironman. "

And the pickle juice? According to Patterson's colleague, accredited sports dietitian Alan McCubbin, it's likely because the vinegary, smelly juice from a pickle jar causes your nervous system to momentarily "forget" about the cramp, and relaxes the muscle affected.

"By strongly stimulating receptors in the mouth, oesophagus and stomach with sour, spicy and pungent foods, a reflex in the nervous system subsequently relaxes the nerves controlling muscle contraction to reduce the cramp," McCubbin writes in an article for Cycling Tips.

"Whether pickle juice or other homebrew options can be as effective as the shiny new product for preventing or treating cramps will probably take some time to ascertain."

For a long time the prevailing idea behind muscle cramps was that athletes would sweat enormous amounts, losing large amounts of sodium in the process – but Patterson says this is actually a myth.

"Although some athletes have large losses of sodium during sport from sweat, the evidence that this causes a cramp is not convincing," explains Patterson.

"While dehydration has long been claimed to cause cramps, numerous recent studies of athletes competing in endurance events have shown no difference in the hydration status of those experiencing cramps and who don’t."

Patterson's top three tips for reducing the risk of cramps:

1. Train with the intensity and duration that you'll compete with

Even though it's fun to joke around and relax during training, there are times where you really have to put max effort into a non-race day, so your body is conditioned for extreme loads.

"Cramps are less common in athletes who are well trained and conditioned for the event they are training for," says Patterson.

"Where possible, include some training sessions that replicate the intensity of your event to help the muscle get accustomed to the intensity." 

2. Carb-load prior to the event

Like any sporting event, it's critical you fuel your body with the nutrients it needs for maximised performance. For Patterson, this means tucking into the pasta and rice the night before to make sure you won’t burn out before the finish line.

"It's important to fuel up. Adequate carbohydrate before and during exercise may prevent premature muscle fatigue increasing the risk of cramping," advises Patterson.

3. Make sure you replace lost fluids

Even though it's a bit of a myth that sweating heaps causes cramps, it's still important to hydrate properly during a sporting event. Fail to do so could see you operating well below what your body is actually capable of.

"Although dehydration alone is not associated with a cramp it can contribute to premature muscle fatigue increasing the risk of cramping," says Patterson.