Ask any player in a Canberra soccer squad and they'll have a cramp story: a calf seizing up in the 70th minute, or a hamstring locking on a cold winter morning. Cramps are common, but the big question is whether you can run them off or whether you should come off the field. Here's how to think it through.

What is a muscle cramp?

A cramp is a sudden, involuntary and often painful tightening of a muscle. Exercise-associated muscle cramps are common in football, and researchers are still working out exactly why they happen. Muscle fatigue, a sudden increase in training load and playing beyond your current fitness all appear to play a part. Dehydration and salt loss are often blamed, but the evidence is less clear than many people assume.

When might it be reasonable to keep playing?

If all of the following apply, you may be able to settle the cramp and return:

•The cramp is brief and eases with gentle stretching, walking or a short break

•There's no sharp pain, swelling or bruising

•You can run, change direction and kick with normal control

•The muscle feels normal, not tight or tender, a few minutes later

Even then, listen to your body. If the same muscle cramps again soon after, it's telling you something.

When should I rest instead?

Take yourself off if you notice:

•a sudden, sharp pain or a “pop” or “snap” sensation

•swelling or bruising appearing

•a muscle that stays hard, tender or weak after stretching

•cramps that keep returning within the same match

•pain when you walk or put weight on the leg

These can suggest a muscle strain rather than a simple cramp, and playing on may turn a short setback into a longer one. Get medical attention promptly if severe muscle pain comes with dark urine, marked swelling or weakness, particularly after very hard exercise.

How can I reduce cramps in soccer?

•Build training load gradually, particularly at the start of the season

•Include calf, hamstring and quadriceps strengthening in your training

•Prioritise sleep and recovery between games

•Fuel and hydrate sensibly before and during play. A sports dietitian can tailor this to you

•Warm up properly, including on cold Canberra mornings

Do stretching and home remedies work?

Gentle stretching is the usual first response and may ease a cramp for many people. Other remedies get plenty of attention among players, but the evidence is mixed. We'd rather look at why cramps keep happening than rely on quick fixes.

How can a physio help?

If you keep cramping, or you're not sure whether it's a cramp or a strain, a physiotherapist can help. We can assess your muscle strength and movement, review your recent training load, check for old injuries that may be contributing and put together a conditioning plan that suits your position and level. If you have strained a muscle, we can also guide a graduated return to play so you aren't left guessing.

Why do cramps seem worse early in the season?

Fitness takes time to build. Playing at match intensity before your legs are conditioned for it is a common reason cramps appear in pre-season and the first few rounds. A gradual build-up in training is often more helpful than any last-minute fix.

Book a sports physio appointment in Belconnen

Whether you play in a local club competition or kick the ball around with friends, we can help you stay on the field safely. Results vary between individuals, and we'll always be upfront about what's realistic.

Call Belconnen Physiotherapy Clinic on (02) 6251 3487 to book your appointment today.

This article is general information only and isn't a substitute for individual health advice.